T
ICON

Week 3 and 4 of your Dry Land Programme 

articleimage

 

Weeks 1 & 2 are now completed. It is likely in the first week that you experienced some post exercise soreness (DOMS) which should have only lasted 24-48 hours. Hopefully during the second week this reduced and your body has now got used to the exercises. 


Weeks 3 & 4 we are only going to make some small changes and consolidate on what was done during the first 2 weeks adding a little more volume.

The equipment required is still the same being some stretch cords/theratubing, a yoga mat and a seat. For weeks 5 & 6 we will add chin ups so if you don’t have a bar to do some chin ups on then go get that sorted over the next fortnight.

If you found you really, really cruised through last week then add 1-2 more reps on top of what is written below for each set. If you only just made it then spend the week consolidating and continue at last weeks level.

Modifications for different fitness levels:

As per last week:

Not so fit currently: halve all repetitions, and reduce the push ups to knee push ups

Very Fit- increase all repetitions by 50%, and 100% if required.

The Video demonstrations:

https://www.youtube.com/channel/UCnhaRMzS4HzVNTEGl3Wwtxw

 

Week 3 Session’s 1 & 2
Finding Rythm.

Block 1- 2 x through

Alternating leg lunges x14 each side
Full butterfly catch with stretch cords x24
Bicycles (dead bugs) x 19 each leg

Block 2- 2 x through
Single leg heal raise left x 19
Single leg heal raise right x 19 each side
Tricep extensions on stretch cords x 19
Superman’s -opposite arms and legs alternating sides,
5 second holds 9 each side

Block 3- 2 x through
Single leg squats right x 19
Single leg squats left x 19
Seated triceps dips x 19
Lateral plank left 9x 5 second holds
Lateral plank right 9x 5 second holds

Block 4- 2 x through
Single leg deadlift left x 19
Single leg deadlift right x 19
Shoulder external rotation and retraction pulls x 19
push up x 14
plank 9x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right


Week 4 Session’s 1 & 2 

Consolidating

Block 1- 2 x through 

Alternating leg lunges x15 each side
Full butterfly catch with stretch cords x25
Bicycles (dead bugs) x 20 each leg

Block 2- 2 x through
Single leg heal raise left x 20
Single leg heal raise right x 20 each side
Tricep extensions on stretch cords x 20
Supermans -opposite arms and legs alternating sides,
5 second holds 9 each side

Block 3- 2 x through
Single leg squats right x 20
Single leg squats left x 20
Seated triceps dips x 20
Lateral plank left 9x 5 second holds
Lateral plank right 9x 5 second holds

Block 4- 2 x through
Single leg deadlift left x 20
Single leg deadlift right x 20
Shoulder external rotation and retraction pulls x 20
push up x 15
plank 9x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right


Week 4 Session 3
A Challenge

A different format for Week 4’s challenge set- A drop set with repetitions. Each block only goes through once, however after each exercise , have 10-15 seconds rest then complete the same exercise with 5 less repetitions, and continue this pattern until you hit zero. Ie 15 lunges, 10 second recovery, 10 lunges, 10 secs rec, 5 lunges, then start the next exercise.

Block 1- 1 time through only
Alternating leg lunges x15 each side
Full butterfly catch with stretch cords x25
Bicycles (dead bugs) x 20 each leg

Block 2- 1 time through only
Single leg heal raise left x 20
Single leg heal raise right x 20 each side
Tricep extensions on stretch cords x 20
Supermans -opposite arms and legs alternating sides,
5 second holds 8 each side

Block 3- 1 time through only 
Single leg squats right x 15
Single leg squats left x 15
Seated triceps dips x 15

Block 4- 1 time through only 
Single leg deadlift left x 15
Single leg deadlift right x 15
Shoulder external rotation and retraction pulls x 15
push up x 10
plank 8x 5 second holds

Block 5- 2 x through
Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

 

©2015 Transitions

 

 

 

articleimage

ICON
ICON
ICON
ICON
ICON