Notes
Active stretching - Major muscle groups
Donkey kicks x 10 on each leg
Back extensions x 20
Planks - Front (60-sec, side 30-sec W dip coming from the hip, pedestal 30-sec
Leg circles forward x 10
Leg circles backwards x 10
Leg swings forward x 10 on each side
Leg swings lateral x 10 on each side
scorpions x 20
Iron cross x 15
push-ups x 25
pedestal with leg extensions - work coming from the hips.
Astrailian crawl x 20
Groaners x 10 on each side
Lower body crawl
Body squats x 10 + single
Training Plan Entry
Prevention
Active stretching - Major muscle groups
Donkey kicks x 10 on each leg
Back extensions x 20
Planks - Front (60-sec, side 30-sec W dip coming from the hip, pedestal 30-sec
Leg circles forward x 10
Leg circles backwards x 10
Leg swings forward x 10 on each side
Leg swings lateral x 10 on each side
scorpions x 20
Iron cross x 15
push-ups x 25
pedestal with leg extensions - work coming from the hips.
Astrailian crawl x 20
Groaners x 10 on each side
Lower body crawl
Body squats x 10 + single