MY OUTDOORS SESSION! ONE OF MANY

YOU BLINK YOU MISS!

We Had an Incredible Session Today!

We Did:

1. Warm-up

- 10–15 Run Around the Court

2. Core Exercises

- 1 Min Plank

- 20 Reps Leg Raises

- 20 Reps Full Sit-ups

- 20 Reps High Plank Side-steppers

3. HIIT — 20 Full Court Length Sprints with a Workout On Each End — Total 500M Sprint

- Sprint + Jumping Jacks — 10 Reps x 2

- Sprint + Reverse Lunges — 10 Reps x 2

- Sprint + Jumping Jack with Feet Taps -10 Reps x 2

* Sprint + Knee to Elbow Standing Twists — 10 Reps x 2

* Sprint + Front Lunges — 10 Reps x 2

* Sprint + Lateral Jumps — 10 Reps x 2

* Sprint + 5KG Plate Swings — 10 Reps x 2

* Sprint + Standing Oblique Crunches — 10 Reps x 2

* Sprint + Box Jumps — 10 Reps x 2

* Sprint + Push-up — 10 Reps x 2

4. Resistance Training

- DB Swings — 20 Reps

- BB Overhead Presses to Squats — 20 Reps

- RB Tricep Kick-backs — 20 Reps Each Arm

- BB/DB Deadlifts to Rows — 20 Reps

- DB Flies to Tricep Extensions — 15–20 Reps

- DB Bicep Curls to Upright Rows — 15–20 Reps

- DB Calf Raise to Shrugs — 20 Reps

- Tyre Pulls with 2 Half Burpees — 25M Total

5.Stretches

- Assisted Stretches

- Standing Stretches

Intensity: Started Easy(Warm-up) then Moderate to Hard the rest of the Sesson

Duration: 75 Mins