PHYSICAL MAR 2022

READINESS
PROGRAMME
WEEK 12

Cardio & Flexibility

Deep Squat Rotation, 5 Sets

Hold for 30 seconds on each side, rest 30 seconds between sets

Cardio Workout
4 Sets
400m Run
15 Overhead Squats

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!
PHYSICAL
READINESS
MAR 2022
PROGRAMME WEEK 12
Demonstrations
Deep Squat Rotation
Assume a squat position
Using your hand, reach for
the opposite ankle
Rotate your body away
from the foot your are
holding
With your free hand, reach
for the ceiling and look up
Repeat on the opposite
side

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!
PHYSICAL
READINESS
MAR 2022
PROGRAMME WEEK 12
Demonstrations
Overhead Squat
Use a broom or a pole
Hold it infront of you with
your elbows and
shoulders locked
Slowly raise your arms
above your head and
perform a deep squat
Go as low as you can

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!