I play competitive ultimate in the UK for: Ka-Pow! (Open) and Bear Cavalry (Mixed) This blog will be logging my fitness and practices this season and beyond as well as previews and retrospectives on tournaments I play.
Tuesday, 20 November 2012
Tuesday Gym
Warmup:
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (4 seconds *increase*)
2 * 45 seconds single leg balance
Foam Rolling
Main Routine
4 * 15 Single leg squats (32.5 kg *increase*)
4 * 15 Lat lunge (32.5 kg *increase*)
4 * 15 Split Squat (30kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (46kg)
4 * 15 Lateral Pull downs (39kg)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
2 minute jog + foam rolling + stretching to warm down
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