work out with @ashfit.pt

High Intensity Low Impact Interval Training

Looking for a high intensity workout without all the jumping? I’ve got you covered

1. Down ups
2. Plank walk outs (with 3 touch points)
3. Reverse lunge kick (L)
4. Reverse lunge kick (R)
5. Press-up renegade rows
6. Narrow squat touch
7. Quadruped shoulder taps

40secs on 20 secs off
4 rounds

 

LOWER BODY STRETCH COMBO

Let’s face it, we’re all guilty of skipping out on stretching pre/post workout. 

Having danced from a young age, stretching has always been a priority for me. But the benefits go far beyond helping with your grande battements. 

Irregardless of your sport/training goals, stretching can help with the following:
• To increase range of motion
• To increase blood flow
• Can help to reduce muscle soreness/stiffness
• Help to lengthen muscles which increases elasticity

So next time you train, try to put aside an extra 10mins and have a real good stretch out, listening to your body and what it needs.

Here’s a little combo I like to do to help stretch out my legs and work on flexibility. 

Spend around 30 secs in each position, breathing into the muscles and of course repeat everything on the other side!

@ashfit.pt brings you an upper body, kettle-bell workout, for more information and routines follow on instagram
@ashfit.pt brings you a whole body kettle-bell  workout, for more information and routines follow on instagram

Injury prevention

We have teamed up with Wells Health and Fitness to bring you a workout video aimed at coaches of  younger players but it's available for all. 
It covers warm up and injury prevention movements and is about 25 mins long. 
If you like this maybe this can become a series? 
 

ACTIVATE
Activate is the RFU’s Injury Prevention Exercise Programme.

Activate is an injury prevention exercise programme that can be integrated into training and pre-match sessions. Exercises are designed to improve functional and core strength, balance and agility, helping players with the game’s physical demands

https://www.englandrugby.com/participation/coaching/activate

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