RECOVERY WEEK
MONDAY
Water Polo Warm-Up (15 minutes)
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
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)
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
- Switch Lunge x 20
- Switch Lunge Demo
- Squat Jump x 10
- Jump Squat Demo
Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds
- Mountain Climbers
- Burpee
- V-Ups
- V-UP Demo
WEDNESDAY
Water Polo Warm-Up (15 minutes)
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)
For this warm-up do each movement 15 x per side x 3
WORKOUT
Circuit A x 5 sets
- Hollow Rock x 10
- Hollow Rock Demo
- Russian Twist x 10
- High Plank Shoulder Tap x 10
- High Plank Shoulder Tap
Circuit B x 3 sets
- Skip 500 revolutions
- Air Squat x 1 minute
- Plank x 1 minute
FRIDAY
Water Polo Warm-Up (15 minutes)
For this warm-up do each movement 15 x per side x 3
Recovery Stretch Yoga
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