Mondays Training

PHASE 3/ WEEK 2
​LEGS

warm up:
complete 3 Rounds of:
Stand- Sit-Kneel-Sit-Stand x 10 reps
Single Leg Calf raise x 10 each side

Strength and Power:
Broad Jumps 4x 5
Harop Curls 4x 5 

Calf Raises 4 x 20 e.l.
Bulgarian Split Squats 4 x 5 @ AHAP

Conditioning
12 min of
Double Unders
or
Rebounding

Every 50 reps complete 10 x Toes to Bar

Prehab:
Fig 4 lifts 2 x 10 (+10s)
Active pigeon 2 x 10 (+10s)

​GYMNASTICS

warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Arch Rocks x 20

strength:
complete 4 rounds of:
Pull Ups x 5 @ 7751
Typewriter Push Ups x 5 e.s.

complete 4 rounds of:
Rope Climbs x 1
Ring Dips x 5 @3211

complete 3 rounds of:
Top Pull Hold x 20s
Seal Walks x 14m

prehab & cool down:
Floor Angels Single Arm 2 x 10
Floor Shoulder rotations 2 x 10