Four weeks of swings: 6

15:30 Home




Warm Up (8kg)


1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: Low lunge and glutes.

Workout – Part 1 (16Kg)
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 Minutes

Workout – Part 2 (!6kg)

1. 10 x Towel Swings
2. 10 x Two handed Swings
3. Rest 1 minute
Repeat x 10 for a total of 100 Towel Swings and 100 Two Handed Swings.
Rest 3 Minutes


Workout – Part 3 (16Kg)


1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Stretch: Chest, hamstrings
Foam roll: Back, ITB, quads.
Rehab: SI; AT.
Somatcis.