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Saturday 9-1-2010
Roundhegians Rugby Leeds Conditioning Training

Dynamic Warm-up
Prisoners Squats
X Jumping Jacks
Seal Jumps
Forward Stride Jacks
Back Bridges
Supine Single Leg Straight raises
Bent Knee Iron Cross
Roll Over to V Situps
Bird Dog
Outside Straight Leg Raise
Outside Bent Knee Raises
Quadrant Position Knee Circling Out to In
Quadrant Position Knee Circling In to Out
Alternate Groiners
Static Hip Flexors Stretch
Pogo Jumps
High Pogo Jumps
Wide Outs
Gate Swings
Clap Press
Tuck Jumps
Main Workout Partner training 2 rounds/3 sets/30 seconds per exercises:
A: Sprints 40 meter dash and jog back
B: Bastards Burpees
3 sets
A: Explosive Staggered Push ups
B: Bear Walk
3 sets
A: Partner Fireman Carry
B: Parter Fireman Carry
3 sets
A: Plank
B: Plyometrics Side Jumps
3 sets
A: Quadrant Position
B: Neck and Back Pushups
3 sets
Rest 2 minutes then repeat round 2
Tabata Protocol 20 seconds of work 100% all out and 10 seconds rest
Jumping Lunges
Cool downs and Stretch…

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Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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