New Year 2025 Plan
- Jan 7
- 2 min read
Monday 6th January 2025
Warm up mobility work standing with ball
Plank walkouts x 20 - we did 10 approx !
4 shoulder taps knees or toes
4 mountain climbers opposite knee to elbow
4 knee drops / taps
Alternate 4 tap outs
Alternate 4 heel lifts
Tricep push up with a child’s pose
Add on 5 squats / 10 squats in between walkouts
Thread the needle
Superman routine
Swimming
2 sets : 10 reps
Band over feet / flex feet
Lifting up with straight arms
Going down into c curve
Bring arms round to the side then lifting up
Swishing C Cyrve
2 sets: 1 min
In c curve:
Straight arms swishing side to side
5 sets (we did 2 1 min blocks)
Roll down on back
Feet up in table top
Back imprinted into the floor
Hands behind head
Inhale lift head and shoulders up
Drop ribs to hips
2 Sets - aim is 5!
Bicycle crunches - opposite knee to elbow
Keep up shoulders and head up
Exhale Stretch one leg away in table top
Opposite knee is stacked above the other hip
2 sets x 1 min
Banded hip bridge (with heels up - heels down this week)
Banded clams Heels up
Pulses to finish x 10 reps
Next week !
Banded shoulder bridge with straight arms up
2 sets x 1 min
Banded Straight leg extensions
Bands around calf level 3/ above knee level 1
Shoulders and head off the floor
Chin tucked in
Extend legs out open and close and lift legs back above ur hips - add reverse curl
Next week! We did not pulse
1 min : pulses to finish
Banded straight leg extension pulses to finish
Shoulders and head off the floor Extend legs
Side plank 1 min each side
Pulses lifting / option knee down or full side plank
Banded Deep squat arms straight in front x 1 min
Weight into heels
Drawing in belly button
Don’t lock out legs
Banded clams x 1 min
Finish with pulses
Banded Side
Start with knee lift x 1 min
Extend bent knee back into straight leg x 1 min
Lift the underside of ur waist when doing this exercise
Extend bent knee away and add a pulse x 1 min
Core finisher 1 min
2 leg lifts / 2 hip dips
Hip dips on elbows
Plank holds
Stretch
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