5.12.2011 - 11.12.2011

Magical Monday
Justine Pearson will be here at 6:30pm to become fitter, faster, stronger. Will you?
5^th December

Focus
Learn the clean and receiving position of the clean. Understand the difference between a POWER clean and a SQUAT clean.

Workout
7 Squat Cleans
14 KB swings

5 rounds

Core
60/60
SB Crunch
Prone Cobra

3 sets - 6 mins

Tension Tuesday

Darren being s stability master!

6^th December

Focus

Handstand progression - Box, Band, Wall, Free Standing

The Workout
40 seconds on each station - 9 sets

Bar Bell Push Press 40%
BW KB SDHP
Double Under
Rest


Core
60/60
Frwd Ball Roll MB Hip Extension (alternate MB each set)

3 sets 6mins

Wonderful Wednesday

29 weeks pregnant and still going string.

Tysha your motivation towards your job and training is inspirational!
7^th December

Focus
Rope Shakes!

The Workout
30/30 (No rest between sides until Pushups)

8 sets - 24 minutes

One Leg Box Squat/Crate Squat
One leg Deadlift
Push up (30 seconds of work followed by 30 seconds of rest)

Core
SB pass through (hands/feet)
Superman

Tasty Thursday

Quick and easy dessert this Christmas instead of the puddings?

Pear cinnamon and cream

8^th December

Focus
Swissball Hip Flexor Stretch
Back to Standing Rop Climbs

The workout
AMRAP in 20 minutes

**Add one rep per ROUND completed**

15m Sled Pull

1 Turkish Get Up (use anything that creates resistance eg: Weight Plate, DB, Water Bottle etc)
1 Knees to Elbows
1 Burpee

Core
60/60 x 3 sets

3D Standing Heel Taps

Feline Friday

Cleo, Queen of Ho-Fo has almost made a full recovery and is going strong!

Thank you to all the members who show her love and look after her!

She is a Stray cat with a huge family now!

9^th December

Focus
Practice using the bands for your dips

The Workout
6 rounds - 40:20 (24mins)

Rotational Lunge with Press (alternate sides)
BB Deadlift
KB Lateral Lunge
Dips


Core
60/60 - 3 sets
Skipping Rope

Succulent Saturday
What's for dinner?
10^th December

Focus
Concentrate on getting stuck into ANY tight spots.
Foam roll, tennis ball, band stretches etc

"Workout 1"
AMRAP In 12 minutes:

Max Burpess/Jumping Pull-ups
*at the start of each minute you will do 4 KB swings*

*Workout 2*

21 Thrusters
63 DU's
15 Thrusters
45 DU's
9 Thrusters
27 DU's

Core
Accumulate 5 minutes in the SB Hip Extension Bridge Position

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Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.