Warm up: 10 squats, pushups and crunches
stretch
seated boxing: 4 minutes of jab, jab, hook, hook for 20 seconds : 10seconds of rest
ball wall sits: 4 minutes of sitting : 10seconds of rest (standing)
ball pushup position lat pulldowns*: 12
single leg multiplaner leg raises**: 5/direction/leg
heel, toe, outside, and inside walks***: one length of room each
supine single leg straight leg raises: 20/leg
* lie on stomach on ball with hands out on floor; contract glutes to keep legs straight out behind you; roll across ball until hands are directly under shoulders, then roll until hands are as far out in front as possible
**stand on one foot and with the other leg raise it straight forward, then straight to the side, then turn the knee up and out, taking the leg down but not touching the floor between each motion
***lock the knees and walk with only the named part of the foot touching the ground
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