Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
three sets of:
15x hip pules
20 x alternate hips drops
20 x alternate leg drops
15 x relaxed clams right
15 x relaxed clams elevated with tap behind
15 x relaxed clams left
15 x relaxed clams elevated with tap behind
20'' mountain climbs
20'' fast arm drives
10 x calf raises per leg
60'' swimming with back extensions
2x 30'' holding sit up with hands over knee - right knee then left knee
30'' side plank side plank for 20'' the 10'' leg pulses per side
60'' plank
10x squats for depth