Here is the training this week
This weeks training
Wednesday - 3pm Erg test Kieran, Madi, Bella, Ryan
Wednesday - 5pm Strength with group
Thursday - You might want to meet-up for 2 hour cardio
Friday - Team testing at 5:30 at Eastview
Saturday - 9am Hardwood team testing
Sunday - 9:30am Mount St. Louis
Strength Meso 1
Warm-up
Lay down and cross leg over to touch on other side of body - 6 per leg
Lay on Side and keep feet together and open up knees - 6 per leg
On all 4's on matt and do cat stretch think about curling your back - 6
On all 4's opposite arm and leg raises - 6 per side
Using a band do horisontal pull with external rotation over head - 8-10
Lunge with trunk rotation - 6 per leg
Deep squats with Bar 8 - 10
Burpees 8-10
3 sets of the following groups
Seated Lat pull down 12-15
Push ups on ground 12-15
Standing row 12-15
Chest dips 8-10
Plank on group alternate arm and leg raise 30 sec
Split squat with bar on back
One leg box jump
One leg Romanian Deadlift 12-15 https://www.youtube.com/watch?v=-oaZMERDNxY
leg curl on Swiss ball, lift pelvis 12-15
5 set of Balance drills
Air plane on flat ground 30 sec per leg
over head deep squat on bozu ball - 1 min
balance on one foot and throw ball to partner - 30 sec per leg
