Strength Endurance - Session 3

January 8, 2016

 

Warm Up - Foam Roll, Band Hip Flexor, Inch Worm Cobra, Squat Rotation, Single Leg Bridge, Overhead Squat, Lunge Knee Raise, A-Skip.

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1a -  Split Squat (3 sec pause at the bottom) - 3 SETS

 

Load - 30 kg

Reps - 6

 

1b - Single Leg Hop & Hold 

 

Reps - 4

 

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1 Min rest between sets

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2a - Chin Ups 

 

Reps - 6

 

I couldn't do these from home as I don’t have a chin up bar :-(

But while out running, when I passed a pull up bar I would do a few pull ups.

 

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3a - Dumbell Romanian Deadlift - 3 SETS

 

Load - 30 kg

Reps - 10

 

3b - Red band face pulls

 

Reps - 10

 

3c - Hamstring Raises (10 sec hold)

 

Reps - 3

 

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30 Sec rest between sets

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4a - Swiss Ball Curl - 2 SETS

 

Reps - 8

 

4b - Split Squat - Wood chop

 

Load - Red band

Reps - 10

 

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30 Sec rest between sets

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