Cross > Strength

Skipping aim for 100 skips in a row, beat 80 (5mins of skipping) or warm up on bike for 5mins if raining 🌧️- but it’s spring now so hopefully it won’t be raining!

Shoulders/back mobility/strength:
Standing shoulder rotations with band x12 2sets
Standing snow angel with light DB weights x12 2sets
Chest pulls with band x12 2sets. One exercise, rest at end of set.

Glutes/hips -

Loop resistance band just above ankle, lay on your side extend both legs, top leg lift to hip level and small rotations of leg L+R x12 2 sets
Extended leg raise, raise no higher then hip level, keep the band tight at all times x12 2sets
Superset above exercises, 2 exercises one after the other with minimum rest, rest at end of set.

Glute bridges 2DB or KB x12 3 sets
Single leg glute bridge BW x8-10 3sets
Single set glutes bridges.

Narrow squat KB x12 3 sets
Basic squat KB x12 3 sets
Walking lunges KB above head x12 3 sets
Triset legs- 3 exercises one after the other, rest at end of set.

Balance exercise - 3

point touch L+R 8 reps (or more if can do more) 4-5sets

Single set exercise

Bent over row on bench single arms KB x12 3 sets L+R
Back fly’s DB either standing or resting chest/body against bench x12 3sets
Superset back exercises rest at end of set.

Core:
1. Bear hold 10sec x6
2. Bear hold to full plank x10

Core exercises - superset 2 exercises one after each other, no rest, rest at end of last exercise. X3sets

You can use your 10kg KB for the squats 💪🏻

Stretch:
On back:
Hamstring stretch
Glute stretch

Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch

Tricep
Shoulder stretch
Chest and back stretch