Recuperation

Medicine Ball
1. 2. 3. 4. 5. 6.

Glute roll X 20 Hamstring Roll X 20 Hip flexor x 20 Peanut shoulder blade angles X 20 Peanut lumbar roll X 20 Anterior deltoid roll X 20 Stability Ball

1. 2. 3. 4. 5. 6. 7. 8.

SB Russian Twist 15e SB side lying rotation reach 15e SB Bridge combos straight/bent/leg curl 15e SB Leg pike ups- knee tucks 15e Bridge walk outs 15 Push up walk out w/ push up 15 Leg raise combo- jack knife leg raise V-up 15e Dynamic movement

1. 2. 3. 4. 5. 6. 7. 8.

Side lying overhead rainbow rotating X15e Side lying sleep rotation cuff X 15e Stomach Lying Scorpion X15e Stomach lying wide leg ( ankles point outward) press up X15e Quad rock backs X15e Quad hip circles (90 degrees) X15e Kneeling hip flexor w/ arm reach X15e kneeling world greatest stretch X15e Isometric
1. Sumo squat hold 20 sec 2. kneeling triangle rotation reach 20sec each 3. Lunge horizontal arm reach 20sec each 4. Single leg extension arm reach 20 sec each 5. 90 degrees push up hold 30sec

Thermogenics Fwd/back jog Crossover jog/backwards crossover jog Fwd skip/back skip Scissor run Circle run Shuttle Carioca

Back butt kick Straight leg run High knee interval Fast feet interval Fast kick interval Fwd ladder Back Ladder Fwd acceleration Backwards acceleration Static Stretch Hamstring/glute/crossover/groin/ side hip flexor/ lying pec stretch/ lying shoulder stretch