The MVMT Lab
Swimming, Endurance, Multi-sport3 sessions per week
Must use App app to view and log training
Team Training
A1
Cat Cow
2 x 10
A2
Iron Cross
2 x 10
A3
Prone Scorpion
2 x 10
B1
Couch Stretch (Hip Flexors)
1 x 60
B2
Adductor Rocks
1 x 10
B3
Pigeon Stretch
1 x 60
A1
Horizontal Band Pull Aparts
3 x 15
A2
SL Glute Bridge
3 x 12
A3
Iso Bear Crawl
3 x 0:30
B1
DB Deadlift
3 x 12 @ 65 %
B2
1-Arm DB Row
3 x 12 @ 65 %
C1
1L DB RDL
4 x 6
C2
1A HK Banded Pull Down
4 x 8
Circuit
D
4 Rounds for time Mountain Climbers 20 reps each leg Banded High Pull 15 reps Burpee DB Deadlift 10 reps
A1
Wall Sit
3 x 30
A2
Scap PU
3 x 15
A3
Side Plank Hip Abd Iso
3 x 15
B1
Goblet Squat
3 x 12 @ 65 %
B2
DB Floor Press
3 x 12 @ 65 %
C1
1L Box Sit to Stand
3 x 6
C2
1A SS Banded Push
3 x 10
Circuit
D
8 min AMRAP Air Squat 30 reps Superman 20 reps Push Up 10 reps
When you join a team you’re getting more than programming, you’re joining an online community.
SurfLifesaving
SurfLifesaving
SurfLifesaving
