Sarb strength
warm up + activation
strength program
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Adductor Rock Back |
2 | 30 sec each side |
||
spiderman rotation |
2 | 5 each side | ||
Side Plank Clam |
2 | 10 each side | ||
Bridge and Variations |
2 | 10 | tuck hips, engage core |
|
Chest Press – Ladies Gym |
3 | 10 | 9kg + | A1 |
Squat Calf Raise – Ladies Gym |
3 | 10 | A2 |
|
Seated Row’s |
3 | 10 | B1 |
|
hip abduction |