The last week

Tuesday 3rd Dec' Gym:

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 10kg *increase*)
2. Yoga Bridge (3 * 10 deep breaths)
3. Front Plank (3 * 10 deep breaths)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg *increase*)
2. Dumbell Row (3 * 10 / arm @ 10kg *increase*)
3. Dead bug series (3 * 5 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 25kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Half Kneeling Overhead Press (3 * 10 / arm @ 8kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Thursday Yoga:

A pretty good session, with quite a lot of core work, and some good hip stretching poses on the inside and outside, finishing with shoulder stand holds and variations off of shoulder stands.

Friday Gym:

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Double arm Kettlebell swings (3 * 20 @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Side Plank (3 * 10 deep breaths / side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 10kg*increase*)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Friday Bear Cavalry Training

Another good session with Bear Cav. Mainly drills again, with focuses on continuation cutting, cutting after catching a huck short of the endzone and breaking a no behind force to a dump cut, before finishing on some 5 v 5 and heading to a warm pub!

Tuesday 10th Dec' Gym

Changed up the gym routine a bit. Keeping the same mix of exercise groups, but swapping in some different exercises in the groups and increasing the weights on some.

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 12.5kg *increase*)
2. Single Leg Yoga Bridge (3 * 5 deep breaths/leg *new*)
3. Swiss Ball Rollouts (3 * 10 *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Dumbell Row (3 * 10 / arm @ 12.5kg *increase*)
3. Dead bug series (3 * 5 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg *increase*)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Half Kneeling Overhead Press (3 * 10 / arm @ 12kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR