Week 13

Week 13- Class 1 (A)
Warm-up
15 sec Timed 30 sec Timed 15 sec Timed 15 sec
Kettle Bell Squats Leg Lifts       KB Press - R     KB Press - L
record record record     record
 
30 sec Timed  
  Leg Bikes  
record
Leg Lift
If Kettle Bells
Video Bicycle
are not Video
available
Use a small K B Squats K B Press
weight or Video video
book instead
                                                         
Drill sets 1
Kettle Bell Lifts (or weight / book)
10 Pee Wees
Lifts Pee Wee's can use a book to perform these drills
one side
switch Juniors
repeat Adults
If Kettle Bell is not available you can use a weight or a book to perform these drills
Lift to Chamber position then slowly lower with a tightening of core, inhaling on lifting and exhaling on lowering
Video
Drill sets 2
Kettle Bell Curls (or weight / book)
10 Pee Wees
Lifts Pee Wee's can use a book to perform these drills
one side
switch Juniors
repeat Adults
If Kettle Bell is not available you can use a weight or a book to perform these drills
Lift to curl position then slowly lower with a tightening of core, inhaling on lifting and exhaling on lowering
Video
Drill sets 3 Three part Front Kick drill Pause
Alternate Pee Wees
sides, Juniors
10 Adults
each side
Slow single Front Kick Goto Fast double Front Kick Goto Fast double Front Kick with a pause between the 2 kicks
Drill sets 4 Three part Side Kick drill Pause
Alternate Pee Wees
sides, Juniors
10 Adults
each side
Slow single Side Kick Goto Fast double Side Kick Goto Fast double Side Kick, with a pause between the 2 kicks