Good jobAnother light day today. This week is focused on cardio conditioning leading up to my beep test this Sunday.
Monday to Thursday
Stretching
Quads: 1 min each side
Hip Flexors: 1 min each side
Long Adductors: 1 min each side
Calves: 1 min each side
Hamstrings: 1 min each side
Glutes: 1 min each side
Dorsiflexors: 1 min each side
Activation Drills
Toe Crawls:
5 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion
2 x 20 each side
5 x 15 second isometrics
Ankle Inversion Isometrics:
2 x 10, 5 second holds
Core
Transverse Abdominals (TVA) with Leg Cycles
2 x 10, 202 SOM, 30 sec rest
Side Lying Obliques:
2 x 12, 111 SOM, 30 sec rest
Cardio
Treadmill Intervals
Speed: 5.5km/hr - 12km/hr
Duration: 40 minutes