Strength Session

Aim: 40-60 min strength session working on core stability, leg strength and a little on arms and chest just for overall tone.

Session
Warm up:

20 knee blocks per side
Deep lunges 20 left and 20 right
20 Wide stance squats
Calf raises, 10 left and 10 right x2
General rotations
Reps:
30 raised leg crunches (legs on ball)
2 X 30 sec side plank over ball
30 sit and twist standard situps
2 X 20 side crunches
30 sec front plank over ball
30 crunches on ball
2 X 30 sec side plank over ball
30 sec front plank over ball
30 leg lifts
10 roll ups on ball (ouch)
10 Hyper extensions on ball
30 second "superman" static on ball X2 (Hyper extention static)
2 X 10 press up (feet on ball)
3 X 10 Fly press into 10 Bench press (7 Kg)
3 X 10 Bicept Curl

Light stretching to finish.

Good session. Did not include any kicks in the warm up due to left hamstring being very tight.