After Workout Excerises

MYRTL (do 2 full circuits)
-Front Plank-20 sec
-Claims
-Lateral Leg Raises X2 each side 30 sec
-Donkey Kicks x20 (Each Side)
-Donkey Whips x10 (Each Side)
-Knee Circles Forward x10 (Each Side)
-Lateral Leg Swing x10 (Each Side)
-Linear Leg Swing x10 (Each Side)

Leg Circuit #1 (do 2-3 full circuits)
-Front Lunge x5
-Left Side Lunge x5
-Right Side Lunge x5
-Backward Lunge x5
-Lateral Shuffle 10M (down and back)

PEDESTAL ROUTINE (do 2 full circuits)
-Front Plank- 40 sec
-Side Plank- 40 sec
-Side Plank-40 sec
-Back Plank- 40 sec
-Prone Leg Lift x5 (both sides)
-Prone Reverse Leg Lift x5 (both sides)
-Lateral Leg Lift x5 (both sides)
-Groiners x10
-Lateral Leg Swing x10 (each side)

GRANT GREEN ROUTINE (do 2 full circuits)
-Donkey Kicks x20 (each side)
-Scoripions x20 (total)
-Iron Cross x20 (total)
-Lateral Leg Raise x2 (each side) 30 sec
-Donkey Whips x10 (each side)
-Swimmers x20
-Lateral Leg Left (both sides)
-Groiners x10 (total)
-Push-ups x20
-Russian Hamstring x50
-L-ups x20
-High Scissors x40
-Lateral Leg Swing x10 (each leg)
-Linear Leg Swing x10 (each leg)

LEG CIRCUIT #2
-Front Lunge x20
-Lateral (Side Lunge) x 20 each leg
Body Squat x15

EXPLAINED:

COOLDOWN-

MYRTL

Front Plank 20 sec
Right side plank hand on hip 20 sec
Back plank hips up 20 sec
Left side plank hand raised all up 20 sec

Claims
Hand out in front (Claims) 30 Sec each.
Right side (bend at knees and move up and down)
Left side (band at knees and move up and down up leg with feet together)

Lateral Leg Raise x2 (each side) 30 sec
Neutral, Toe In, Toe Out
Right side, right leg bent and down, left leg straight out and flexed toe, raise and lower leg.
Left side, left leg bent and down, right leg straight out and flexed tow, raise and lower leg.

Donkey Kicks x20 (each side)
Get on all fours, Left leg raise bent, bring knee to chest and then all the way back, swing to repeat. Switch Sides

Donkey Whips x10 (each side)
Get on all fours, Raise left leg with a slight bend, move it to the side back and fourth, Repeat with Right leg.

Knee Circles Forward x10 (each side)
Get on all fours, bring left knee up and out to the side, then move it around making circles in the air. Repeat on Right side.

Knee circles Backward x10 (each side)
Get on all fours, bring left knee and leg up and out to the side, move it in counter-clockwise circle motions in the air. Repeat on Left side.

Lateral Leg Swing x10 (each side)
Find something to balance and then hold onto it, arms out, take you left leg and swing it loosely and freely side to side. Switch and repeat on Right side.

Linear Leg Swing x10 (each side)
Find something to balance and then hold onto it, then take you left leg and swing it loosely and freely frontwards and backwards. Switch and repeat on Right side.

LEG CIRCUIT #1

Front Lunge x5
Left Side Lunge x5
Right Side Lunge x5
Backward Lunge x5
**Put opposite arm out and check that knee is not going over your toe.

Lateral Shuffle 10 M (down and back)

Single Leg Squat x10 (each side)
-Get balanced on left leg, bend right leg and then squat using only the left leg, checking to ensure your knee is not going past your toe. Switch and do Right leg.
-Get balanced on left leg, hold right leg out in front of your body and then squat on your left side. Switch and do right side.

Lateral Shuffle 20 M (down and back)

PEDESTAL ROUTINE

Front Plank -40 sec.
Side Plank Right -40 sec
-hand on hips
Side Plank Left -40 sec.
-hand on hips
Back Plank – 40 sec
-push hips up

Prone Leg Lift x5 (both sides)
Get in front plank position, pull right leg up (about 5 inches) and lift up as far as you can and down (without touching the ground) continue until you do all 5, then switch legs.

Prone Reverse Leg Lift x5 (both sides)
Get in back plank position, hold right leg up and then lift as far as you can and then back down (without touching the ground) continue this until all 5 are complete. When complete switch legs.

Lateral Leg Lift x5 (both sides)
Get in side plank position for right side. Put arm up in air or on hips, then hold up your left leg, then continue bringing it up and down for 5 times. When you are finished, switch and do on other side.

CANNONBALL COOLDOWN

Scorpions x20 (total)
Lay on belly, then move right leg to touch the ground on the opposite side and then back down, next switch left leg to touch opposite, repeat. Arms are straight out making a ‘T” with the body.

Push- ups (10 total)

Donkey Whips x10 (each side)
Get on all fours, Raise left leg with a slight bend, move it to the side back and fourth, Repeat with Right leg.

Lower Body Crawl x10 (total)
Lay down on belly, with hands next to your head. Next bring your right knee to your head (or as far as you can, like you are crawling) back down, and then switch legs, repeat until you have completed total numbers.

Iron Cross x20 (total)
Lay on your back with arms stretched out (making a “T” with your body). Take your right leg, raise it up a bit and then drag it across your body to touch the ground with your toe on the other side. Bring it back down, and then repeat with the other leg. Do until complete with total number.

Swimmers x20
Lay on your belly, arms out in front and legs with a slight bend. Move your legs up and down motions (as you would swimming) and then alternate your arms in a swimming motion, your back should have a slight bend in it as your chest is raised about 5 in. (Do for time or number amount)

Lateral Leg Lift x5 (both sides)
Get in side plank position for right side. Put arm up in air or on hips, then hold up your left leg, then continue bringing it up and down for 5 times. When you are finished, switch and do on other side.

Groiners x10 (total)
Sit up with knees bent in front of you, place your hands behind you to hold you up, then alternate bringing your knee inward and touching the ground, and the other remains up.

Lateral Leg Swing x10 (each side)
Find something to balance and then hold onto it, arms out, take you left leg and swing it loosely and freely side to side. Switch and repeat on Right side.

Linear Leg Swing x10 (each side)
Find something to balance and then hold onto it, then take you left leg and swing it loosely and freely frontwards and backwards. Switch and repeat on Right side.

GRANT GREEN ROUTINE

Donkey Kicks x20 (each side)
Get on all fours, Left leg raise bent, bring knee to chest and then all the way back, swing to repeat. Switch Sides

Scorpions x20 (total)
Lay on belly, then move right leg to touch the ground on the opposite side and then back down, next switch left leg to touch opposite, repeat. Arms are straight out making a ‘T” with the body.

Iron Cross x20 (total)
Lay on your back with arms stretched out (making a “T” with your body). Take your right leg, raise it up a bit and then drag it across your body to touch the ground with your toe on the other side. Bring it back down, and then repeat with the other leg. Do until complete with total number.

Lateral Leg Raise x2 (each side) 30 sec
Nuetral, Toe In, Toe Out
Right side, right leg bent and down, left leg straight out and flexed toe, raise and lower leg.
Left side, left leg bent and down, right leg straight out and flexed tow, raise and lower leg.

Donkey Whips x10 (each side)
Get on all fours, Raise left leg with a slight bend, move it to the side back and fourth, Repeat with Right leg.

Swimmers x20
Lay on your belly, arms out in front and legs with a slight bend. Move your legs up and down motions (as you would swimming) and then alternate your arms in a swimming motion, your back should have a slight bend in it as your chest is raised about 5 in. (Do for time or number amount)

Lateral Leg Lift x5 (both sides)
Get in side plank position for right side. Put arm up in air or on hips, then hold up your left leg, then continue bringing it up and down for 5 times. When you are finished, switch and do on other side.

Groiners x10 (total)
Sit up with knees bent in front of you, place your hands behind you to hold you up, then alternate bringing your knee inward and touching the ground, and the other remains up.

Push-ups x20

Russian Hamstring x50
Sit on your butt, place hands behind you for balance and to hold you, place your legs crossed out straight in front of you, then lift your butt off the ground and down (without touching) and continue until you have completed all numbered amount you are going to do.

L-Ups x20
Lay on your back, place hands above head (place under butt for easier exercise) In one motion bring your legs up off the ground, and then to your butt, next gradually lift your butt off the ground and move your legs up to touch the sky, then bring them down in the same motion (bend at knee, touch butt, extend out off the floor) bring your legs down, almost to touch the ground, however keep them off the ground and repeat.

High Scissors x40
Lay on back and fold hands behind head (put under butt for easier exercise) bring your legs up about two feet and criss-cross them in a scissor motion. Keeping stomach sucked in and tight, and continue for either time or number.

Lateral Leg Swing x10 (each side)
Find something to balance and then hold onto it, arms out, take you left leg and swing it loosely and freely side to side. Switch and repeat on Right side.

Linear Leg Swing x10 (each side)
Find something to balance and then hold onto it, then take you left leg and swing it loosely and freely frontwards and backwards. Switch and repeat on Right side.

LEG CIRCUIT #2

Front Lunge x10
Lateral (Side Lunge) x 10 meters (down and back)

Body Squat x15
Hands on head and really watch leg and body position

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