Box standing.JPG

Holistic Lifestyle Coaching
Will break from Friday to Monday over Easter, regular groups will re-commence Tuesday 29 March ☯

Monday 6 am Civic Park
20 reps, 5 rounds: 
Horizontal ring pull
Wall ball
Push pattern
Double unders
24 minute cut off
90:90
Dynamic horse stance
Diaphragmatic Breathing
2 sets 6 minutes 

Monday 12 pm Kennedy Reid Domain
5 reps Every 2 minutes
DB front squat-alt lunge complex
5 sets 10 minutes
40:40:40
DB bend
Alt cable woodchop
Rest
4 sets 8 minutes
60:60
3 direction toe tap left then right
2 sets 4 minutes

Monday 345pm Just for Girls Civic Park
Foam roller release
6 minutes
12-15 reps, 5 rounds: 
Horizontal ring pull
Wall ball
Floor hip extension
High step up
22 minute cut off
90:90
Dynamic horse stance
Diaphragmatic Breathing
3 sets 9 minutes 

Tuesday 6 am Civic Park
40:40:40
KB deadlift
KB high pull
Rest
DB bent over lunge row left
DB bent over lunge row right
Rest
5 sets 20 minutes
3 minutes:1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes 

Wednesday 6 am Georges Heights Oval
5 reps Every 2 minutes
DB clean-push press complex
5 sets 10 minutes
5 reps every 2 minutes
Seated rope pull-incline push up complex
5 sets 10 minutes
60:60
3 direction toe tap left then right
3 sets 6 minutes

Wednesday 945 am Female Strength Civic Park
Foam roller release
6 minutes
90:90
8 Band fall aways
10 walking lunge (out and back) 
12 DB front squat or deadlift
7 sets 21 minutes
90:90
Dynamic horse stance
Alternating lateral jacknife
2 sets 6 minutes 

Wednesday 12 pm Kennedy Reid Domain
40:40:40:40:40:40
DB push jerk left
DB push jerk right
Rest
DB lunge bent over row left
DB lunge bent over row right
Rest
4 sets 20 minutes
3 minutes: 1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes 

Thursday 6 am Civic Park
20:40
Rope shake
Malcom shuttle sprint
Lunge switch
7 sets 21 minutes
60:60
ELDOA T1,T2,T3T4
4 minutes

Have a fun and safe Easter long weekend ☯

Comment