WEEK 6 RECOVERY

RECOVERY WEEK

 

MONDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm -Up 5

For this warm-up do each movement 15 x per side x 3

LONG RUN 

  • Depending on your level 20-40 minutes
  • The goal should be to jog continuously at a comfortable pace non stop for the entire time.
  • If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program 

CORE (Repeat x 3 – 30 seconds rest in between)

 

  • 1 x Plank (30 secs -1 minute)

 

 

  • 1 x Flutter (30 secs – 1 minute) 

 

 

  • 1 x Supermans (30 secs – 1 minute)

 

 

  • Russian Twists (30 secs – 1 minute)

 

 

TUESDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm -Up 5

For this warm-up do each movement 15 x per side x 3

WORKOUT

Circuit A repeat x 3

  • Air Squats x 40
  • Pushups x 30
  • Sit Ups x 20
  • SIT UP DEMO

 

Circuit B Repeat x 4

 

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

 

WEDNESDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm -Up 5

For this warm-up do each movement 15 x per side x 3

WORKOUT

LONG WALK 45 minutes – 1 hour:)

 

THURSDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm -Up 5

For this warm-up do each movement 15 x per side x 3

WORKOUT

Circuit A x 5 sets

 

Circuit B x 3 sets

  • Skip 500 revolutions
  • Air Squat x 1 minute
  • Plank x 1 minute

FRIDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm -Up 5

For this warm-up do each movement 15 x per side x 3

Recovery Stretch Yoga

Recovery Day

Feel free to go for a walk stretch yourselves out drink lots of water because it is coming:)

WEEKEND OFF

AMAZING WORK WE BEGIN ANOTHER 6 WEEK PROGRAM MONDAY