Day 4 28.04.2020 PDF

AL WASL SC Training Program
25.04. – 30.04.2020
- Advanced Weighted Core Workout
- Advanced Plank Workout
- 45 Min Running Program
DAY 4: 28.04.2020
Workout Structure
- Warm Up: 6 Minute Total Body Cardio Workout - 30 Seconds Each
- Core: 10 min Advanced Weighted Core Workout
- Core: 10 min Advanced Plank Workout
- 45 Min HIIT Running Program
Warm Up
Boxer Shuffle
Step Throughs
Overhead Stretch + Toe Touch
Side Lunge + Ventral Raise
Front Kick + Pull
3 Torso Twists + Knee
Pivot Squat
Runners
Squat + Toe Touch
Jumping Jacks
VIDEO WARM UP

Core Workout
- Crunch
- Windshield Wipers
- Back Bow
- Ball Crossover Crunch
- Russian Twist
- Side Hip Raise (R)
- Side Hip Raise (L)
- Cross Crunch (R)
- Cross Crunch (L)
- Swimmers
VIDEO CORE WORKOUT
Core Plank Workout
This is a 10-minute routine with 8 different plank variations. You will do 10 repetitions for each exercise, repeating the reps on
both sides of the body when applicable. In between each of the movements there is a ten second break where you will be shown
a slow-motion demo of the next exercise.
VIDEO PLANK WORKOUT
Running Program
- 5 min Heart Rate (HR) 140 – 150 (Tempo that you can talk with somebody)
- 1x 400 m in Stadium or somewhere else in 90 sec, rest 60 sec
1x 400 m in Stadium or somewhere else in 80 sec, rest 75 sec
1x 400 m in Stadium or somewhere else in 70 sec, rest 90 sec
- This 400 m run in 90, 80, 70 sec is 1 set! You will do 3 sets! 3x 400 m in 90 sec, 3x 400 m in 80 sec, 3x 400 m in 70 sec
- 15 min HR 150 – 160 (Tempo is now faster than first 15 min)