CONDITIONING #18

Notes

Take hold of DB from the floor in a squat position. Lift the dumbbell up with your legs and back coming straight up too. Keep the arm straight until the dumbbell gets to the hip. Try to keep your elbow high during this pulling process. Once the DB is overhead, Stand up straight keeping the arm locked out. Release the arm back down. Touch the weight to the floor for a complete rep.

Notes

Hold a DB in either hand above your head with straight arms with feet hip width apart. Making sure to keep the same distance between your feet at all times, step backwards with one leg and push your weight downwards keeping your chest up and straight. Return to middle and repeat.

Notes

Stand in-front of a plyo box or stable bench. Stating with feet grounded, bend at the knees and explode to jump up onto the box. Lift toes as you jump and ensure you land with flat feet on the box. Stand fully before stepping back down.

Notes

Lie on a mat with legs bent at 90 degrees. Hold a weight directly over your head. Engage your core and sit upright. Keep elbows I line with your ears and keep arms straight throughout the movement. Avoid using the momentum of the wight to ‘swing’ up and instead think about rolling up through your core.

Notes

Aim for max distance on machine. Use any cardio machine e.g. rower, bike, treadmill, ski erg etc