"Wholesome exercise in the free air, under the wide sky, is the best medicine for body and spirit." – Sarah Louise Arnold
A. Triset
- Overhead Dumbbell Press 4 x 12-15
- Lateral Dumbbell Raises - 4 x 12-15
- Face Pull-Ins (Typical row but to face instead of stomach) 4 x 12-15
B. Clean Shrugs - 4 x 8
C. 200 Meter Farmers Carry x 2 - Pick your own weight.
2. Core Work
Max Plank Hold - 1 Attempt
Hanging Abs Crunches 4 x 20
Mason Twists 4 x 40
3. Stretches
Hold each stretch in each direction for 3 x 30 Seconds. You might benefit from having a friend assist you in these stretches.
Hip Flexion/Extension
Hip Abduction/Adduction
Knee Flexion/Extension
Ankle Dorsi/Plantar
Internal/External Hip Rotation
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