Meaghan Meikle 2016/01/30

Youtube channel: koom studio

Warm up

  • Narrow squat walk 1×10 (bowed knees)
  • Toe reach walk 1×20
  • Kicking walk 1×20
  • Side lunges 1×10 on each side
  • Stick bend over stretch 1×10
  • Stick lunge and twist 1×20
  • Stick lunge and side bend 1×20

Day 1

  • Superset 2x
    • ‘Real’ Lunges and twist x20 7lbs
    • TRX rows x12
  • Superset 2x
    • Step ups x10 on each leg 12lbs
    • Bench 1 arm bent over rows x10 on each arm 12lbs
  • Superset 2x
    • KB deadlift x20 25lbs
    • Pull overs x20 10lbs (on the ball, head and shoulders)

Day 2

  • Superset 2x
    • Shoulder flexion x10 8lbs (front raise)
    • Shoulder lateral raise x10 8lbs (side raise, bent over 45deg)
  • Superset 2x
    • Stick overhead press x10
    • DB press x12 5lbs
  • Superset 2x
    • Russian dips 1×10
    • Push position knee tucks (low position) x20 (on bench)
  • Triceps push ups against wall x10

Cool down

  • Leg raises x30 (with extra butt lift)
  • Heel catch sit ups (L, R, both) x10
  • Bicycle twist x30
  • Butterfly stretch 1×10 (on stomach)
  • Shoulder external rotation x10 (3lbs) (lying on side)

fix shoulder alignment

right hip front rotation