Thursday Training – Oregon Circuits – Calcot Rec
The goal of the session is to improve mobility, strength and stamina simultaneously focusing on the total body (upper body , lower body , core and trunk).
The main session will be to rotate around 6 circuit stations for 30-35mins, completing reps of the activity at that station.
The station activities will be :
Press ups – hands shoulder width apart, arms fully extended , legs & feet supported by your toes, hip width apart (cross legs as easy option)
Jump squats – standing position , rapidly bend the knees 45 degrees & spring into the air . Land & repeat
20m Shuttle runs – continuous running back & forth between 2 cones tests agility & speed
The plank – lie on your front and support your body weight on your forearms & toes
Lunges – forward / lateral lunges
Hurdles – Focus on pacing and running over spaced obstacles using both legs, keeping momentum and balance leading up to the obstacle.
Reps will be – 30 secs on, 30 secs rest . x3 sets with 3 mins rest in between each set.
Hurdles and shuttle run stations will be continuous until it is time to rotate round.
Hurdles and shuttle run stations will be continuous until it is time to rotate round.
This maybe adapted slightly dependant on weather.
Location: Calcot Recreation Ground