Tilt - a - Whirl

Warm-up:

20 Jumping Jacks

5 Alt Arm & Leg Raises (R+L=1)

Hip Mobility (Inwards & Outwards)

Leg Swings (Lateral & Front to Back)

Neck & Shoulder Mobility


Option 1 > 3 Months:

30 KB Swings 25/35

30 Thrusters 15/20

10 High/Low Windmills R 15/20

10 High/Low Windmills L 15/20


Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 20 minutes. Example:

Round 2:

35 KB Swings 25/35

35 Thrusters 15/20

10 High/Low Windmills R 15/20

10 High/Low Windmills L 15/20


Option 2 < 3 Months:

20 KB Swings 15/20

20 Thrusters 10/15

8 High/Low Windmills R 10/15

8 High/Low Windmills L 10/15


Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 15 minutes.


Option 3 < 1 Month:

15 KB Swings 10/15

15 Thrusters 5/10

5 High/Low Windmills R 5/10

5 High/Low Windmills L 5/10


Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 10-12 minutes.


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch


Post number of final reps for Thrusters and KB Swings and thoughts to comments

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