9th November @ CCAB

-warm up run (5 rounds handball court)

stretching

Dynamic warm up

walking quartz stretch
walking gluteous stretch
walking hamstring stretch
walking groin stretch
side jog
walking lunges
side hop
lateral walking lunges
crab walk
jog (front/backward)
butt kick (front/backward)
Hop jog1
hop joy2
High knee

Callisthenic

workout A (3sets)
-push up back twist
-single leg lowering
-Glute bridge march

workout B (3sets)
-rower
-hip crossover
- full squats

workout C (3sets)
-spiderman push up
-siccors leg
-single leg squats

workout D (3sets)
-single leg push up
-reverse crunches
- claf raise

workout E (each 30sec)
-left bridge
-right bridge
-rower
-bridge

Court Play

Cool Down