The PT Studio - Ruth Pottinger, Bsc Hons, ASCC
Coach
Ruth Pottinger
Features
1 sessions per week
Must use App app to view and log training
Program Training
Benefit from the plan
From following the plan and testing in week 1 and 6 you will be able to monitor your improvements. The improvements you make in land based training will help have a carry over on your performance in the pool
Injury Reduction
Following a balanced on land bodyweight routine will help reduce injuries as your body becomes stronger.
Believe in yourself & your ability - give it your best - on land and in the pool
Features
Programming 1 day per week
1 day per week session for 6 weeks
Delivered through TrainHeroic
Use the app to log your reps and record how ready you are to train every session
Sample Week
Week 1 of 6-week program
Sunday
Test Week
Circuit
A
RAMP Warm - up preform these exercises back to back keeping the heart rate up. x 30sec Jogging on the Spot with shoulder circles forward for 15 sec then backwards 15sec x 30sec High Knees x 30sec Butt Kicks x 30sec Jumping Jacks x 2 Rounds
Circuit
B
Mobility Drills perform these 4 exercises back to back. Use the videos if you are unsure of how to do the exercise. x 5 each side Worlds Greatest Stretch x 5 each side Prone Scorpion x 3 Inchworms x 10 air squats
C
Single Leg Balance & Reach
@ 0:30
D
Broad Jump
E
Push-Up
F
Box Squat
@ 1:00
G
Crunches
@ 0:30
H
Side Plank
FAQs
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