Warm-up
wall-sits without the wall
isometric lunge
isometric leg lifts(front, side, back)
prisoner squats(fast)
calf raises single leg
single leg deadlifts(bodyweight)
reverse lunges
squat sumo-waddle
butterfly kicks on backs
leg lifts for core
glute-ham raises 3 sets with partner(if you are sore back there, it's this one's fault!)
20 sec sprints up hill, jog back down 5-6 times
stretch
Next week it's the Ladies turn to run the bootcamp, everything is fair game, we're hoping for some great muscle confusion taking place. Don't miss it!
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