Heavenz Gratius
1 sessions per week
Must use App app to view and log training
Program Training
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Low Box Step Up-Down
@ 20
C
Bulgarian Split Squat Jumps
3 x 10
D
Depth Jump to Broad Jump
3 x 10
E
Kneeling chest Pass
3 x 12
F
Alternate Split Squat Jumps
3 x 8
G
Zig zag single Leg Hops
@ 30
H
Explosive Push Ups
3 x 8
I
Mountain Climbers
@ 30
J
Body weight Plank
2 x 45
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Low Box Step Up-Down
@ 20
C
Bulgarian Split Squat Jumps
3 x 10
D
Depth Jump to Broad Jump
3 x 10
E
Kneeling chest Pass
3 x 12
F
Alternate Split Squat Jumps
3 x 8
G
Zig zag single Leg Hops
@ 30
H
Explosive Push Ups
3 x 8
I
Mountain Climbers
@ 30
J
Body weight Plank
2 x 45
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Low Box Step Up-Down
@ 20
C
Bulgarian Split Squat Jumps
3 x 10
D
Depth Jump to Broad Jump
3 x 10
E
Kneeling chest Pass
3 x 12
F
Alternate Split Squat Jumps
3 x 8
G
Zig zag single Leg Hops
@ 30
H
Explosive Push Ups
3 x 8
I
Mountain Climbers
@ 30
J
Body weight Plank
2 x 45
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
