Since I was still feeling tired after the weekend’s ride at the Tour de Waterloo I re-arranged my training plan. I wasn’t up to a ride so did some mobility, kettlebell and body weight work as per Steve Neal Performance. A great workout in 30mins.
side step x 20 (red resistance band)
5’ mobility
- lunge with heal to instep x 5@ (this represents per side)
- side lunge squat x 5@
- calf stretch
CrossBell First Time Fit with red resistance band each 1min
- added in diamond lift
- squat with press out, band around upper back and held at CrossBell
- double arm swing
- up-out-side-to-side with added red band around upper back and held at CrossBell
- bent over row, one one leg 30sec@
- arm curl with red resistance band 30sec@
- tricep extension with red resistance band 30sec@
- side-to-side with added red resistance band using door anchor and clip on CrossBell, 30sec@
- reach up and out with red resistance band using door anchor and clip on CrossBell, 30sec@
CrossBell, carabiner clip, and resistance band
Body weight work as per Steve Neal Performance (managed 2 rounds with 1min rest, goal is to get to 5 rounds)
- air squat x 20
- lunge x 10@
- split jump x 20
- squat jumps x 20
- push ups x 5
Cool down
- reverse lunge with twist x 5@
- walk outs x 5
