Dog with cheese

Here is a dog with cheese:





















And here is an outline of the HoS fitness session (stage 3). It is a reasonably long session with a focus on running technique (a need for HoS), strength and some power.

Dynamic stretches - dynamic calves for 30 sec
- dynamic hamstrings for 30 secs
- rotate arms - Detroit!
Plyos - practise arms swings on the spot
A1 march, then jog back
A2 march, then jog back
Lunges, then jog back
Dynamic stretches Quad swing throughs
Over sheep - groin
Hip flexor stretch
Plyos Motorbikes
2 legged bounds
1 legged bounds
15 metre race out and back
Start facing forward
Facing fwd, tuck jump to start
Facing fwd, tuck jump to start, other leg forward
Facing back, one arm leap, turn and go
Facing back, other arm leap, turn and go
Start on stomach, facing away
Repeat races a 2nd time

Max vertical jump, with arms 8 reps, 3 sets Jog 30m and back, between each set
Leg lift 8 reps, 3 sets Jog 30m and back, between each set
Burpies 8 reps, 3 sets Jog 30m and back, between each set
Superman 8 reps, 3 sets Jog 30m and back, between each set
Plank 1 set, 60 secs
Right side plank 1 set, 60 secs
Left side plank 1 set, 60 secs

30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after
30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after. Arms will get you thru this one!

Cool down