Core stability workout
A massive thankyou to Kathryn for putting this Core Stability workout together and for both of them for recording the videos to demonstrate how to complete each exercise.
Gilly's squad to try to complete the Main Strength Session twice
All other athletes to try to complete the Main Strength Session 3 times
Strength and conditioning home workout.
Any light cardio work for 5 mins to increase HR and warm muscles up. Skipping, jogging on the spot, high knees or star jumps.
Dynamic warm up.
Taking joints through range of movement and stretching muscles to help with agility and flexibility.
Squats 10 reps
Backwards lunge with high knee drive forward 10 reps each side
Downward dog into High plank then extend one leg up behind and drive knee through to opposite elbow 5 reps each side
High plank into alternating low lunge 5 reps each side
From high plank walk feet up to hands then curl up slowly one vertebrae at a time to standing.
Main strength session
perform as a circuit 2-3 rounds.
Squats 10 reps
Pistol squats 5 reps each leg
Wall sit 10-20 seconds
Single leg deadlift (can use a light weight)
Glute raises 10reps (use bottom stair)
Single leg glute raises 5 each side
Calf raises 10 each leg (use bottom stair)
Single leg hops 10 each leg (pause in the low position then explode through the hop)
Walking lunges 10 reps ( knee inline with front heel)
Press ups 10 reps
Tricep dips 10 reps
High plank-Low front plank- right side- left side- front. 10 breaths each plank variation. core engaged and belly button pulled in.