Using body weight and just a band, this session is a great introduction into some basic strength training, Helps prepare the body for paddling and future sessions where we lift heavier weights.
Warm up
Wrist Mobility
10 circles each way
Palm Pluses
15 reps x 2
Wrist to Fist Extension
10 reps x 2
Fist Press ups
10 reps x 2
Tricep Press ups
10 reps x 2
Scapula Press ups
10 reps x 2
Reverse Scapula Press ups
10 reps x 2
Extension with band pull to chest
15 reps x 2
Hollow body opposite arm & leg hold
30 sec each side x 2
Superman Holds
1 min x 2
Prone Shoulder taps
30 reps
Side Holds
2 x 30 secs + 10 reps each side
Body weight for beginners, or barbell back squat for more experienced lifters. Keep your core tight.
Squats
3 x 10 sets
Banded Rotation Paddle
2 x 10 each side
Banded Rotation – Sword pulls
2 x 10 each side