Four weeks of swings: 3

13:00 Home

Somatics

Warm Up (8kg)


1.  10 x Touch the Wall Drills 
2.  10 Halos Left  
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch

Workout – Part 1 (8Kg)


1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute

Workout – Part 2 (12kg)


1. 20 x Touch the wall Drill with Weight
2. 20 x Goblet Squat
3. 20 x Touch the wall Drill with Weight
4. 20 x Goblet Squat
Rest 3 Minutes


Workout – Part 3 (16Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank

Finisher (16kg)


20 x Goblet Squats

Stretch: Quads and hamstrings
Soft tissue: thoracic spine
Rehab: AT.