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Day 11: Saturday 28th March

28/3/2020

2 Comments

 
OK, it's a real toughie today.
This is not here to dishearten you, it is here to impress you. What a great ambassador for women's sport Vicky Fleetwood is, read more about her by clicking here.
We have listed the exercises below and offered alternatives if you can't manage them. When you need the box, your sofa is probably a good height. By my maths, 30 seconds of each would be a 6 minute workout - 2 reps would be 12; that's not too much to ask is it?

Single leg hip thruster (use both legs)
Scrum shape with arm extension (put your knees on the ground)
Elevated lateral squat (normal squat with 2 legs)
Double leg rowers (lie on your back, lift your feet 10cm and hold)
High knee toe taps (use something lower like a football or can of soup)
Press up with rotation (do these, but with your knees on the ground)
Copenhagen (lie on your side and lift your top leg)
Knee to elbow (do it with your feet on the ground)
Single leg squat (back to your double leg squat)
Pike press up (back to your knee push ups)
Bulgarian split squat (lunges)
Dips (it's the last one - give it a go!)
View this post on Instagram

Your workout for today, brought to you by #RedRoses star @vickyfleetwood_ â–¡ . Complete the circuit 3-5 times, repeating the single arm and leg exercises on both sides. You can use a box, sofa or chair â–¡

A post shared by England Rugby (@englandrugby) on Mar 25, 2020 at 12:52am PDT

2 Comments
Coach Pierre
28/3/2020 05:02:17 pm

Arrrrggggh! This is a KILLER! Did it with my garden materials box... I'm dead :-O

Reply
Coach Jamie
28/3/2020 10:29:01 pm

Sorry Denmark, I am never going to Copenhagen ever again!

Reply



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  • Home
  • Active Community
    • NAE Triathlon / Duathlon
    • Christmas Kilo Challenge 2021
    • NAE Global Sports
    • Bike like a champion!
    • WBR: The race is on!
    • Strava Challenge
  • Daily Challenges
    • Pre-school
    • Primary
    • Secondary
    • Community
  • Weekly lessons
    • Gymnastics
    • Level 1-2
    • Level 3
    • Level 4-5
  • Course Choices
    • Decision tree
    • Grade 9 & 10
    • Grade 11 & 12
  • Extras ...
    • Gym Gala 2023 >
      • Gym Gala 2022
      • Gym Gala 2021
    • Panthers Fitness Challenge
    • Track and Field Records
    • Festival of excellence
    • Photo & Gif contest
    • Brain Breaks
    • Day of Happiness
    • International Women's Day
    • How can I help?
    • Student coaches
    • FI5 Challenge
    • Toilet Roll Challenge