Monday Evening - 6.30pm - Warm
Continuation of rehab
Warmup 400m very slow jogging pace then
100m hard walk
3 sets of high knees/bum kicks/gentle
goosesteps and running A's
Stretching - deep lunge position both sides
Medball work side to side first with 3kg then
5.5kg - then 10 throws with each
GHR - 3s x 5r x 5sec hold
3 x 15 kettlebell swings - 20kg
1 x 10 box jumps - 18"
3 x 10 jump squats
2 x 10 weighted crunches (3kg) on hyper bench
250/150 jog/walk to cooldown