01 Sep 2023 – Circuits
Bodyweight / Lifting Circuits #
60m – hips and legs strengthening and accessory day
Circuit 1, 3 rounds #
- banded glute bridge, 30s
- butterflies, { 20, 25, 30 } reps
- glute kicks, 20 reps
- dynamic bridges, { 20, 25, 30 } reps
- Hip hinges to bar, { 15, 20, 20 } reps
- DB split squat with foot on step, 45lbs x 15 (each)
- KB sumo squat, 32Kg x 20
Circuit 2, 3 rounds #
Ankle weights for kicks
- squat, step up, kick, 20 reps (each)
- side kicks, 20 reps (each)
- DB RDL, 45lbs x 20
- Tabletop pyramid
- Round 1: Fire hydrant kick 1-10-1
- Round 2: Donkey kick 1-10-1
- Round 3: calf raises, 30 x 3
- Previous: 30 Aug 2023 – Barbell
- Next: 03 Sep 2023 – Kayaking