Altered the GB Beach Open programme a bit to avoid the overlapping areas with my regular routine and changed the sets/reps counts for some areas as well.
Warm up:
1 * 15 Internal Shoulder Rotations per arm (9kg)
1 * 15 External Shoulder Rotations per arm (9kg)
1 * 15 Glute Bridge
1 * 15 PGM per leg
1 * 12 Press up holds (4s)
1 * Single Leg Balance per leg (60s)
+ foam rolling
Main:
3 * 10 Single Leg Squats (40kg)
3 * 10 lateral lunges (35kg *increase*)
3 * 10 Seated Narrow Row (55kg)
3 * 10 Full range of motion calf raises (6kg kettle bell)
3 * 10 Swiss Ball Hamstring curls
3 * 10 Hanging knee raises
3 * 10 Split squats (60kg *increase*)
Warm down:
Foam rolling + stretching
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