FISH 20 & 20 - BY Kitty Katouk

FISH'S 20 IN 20 The aim of this Injury Prevention session is to concentrate on the coordination and control of all these movements - You should attempt to perform all 20 movements in 20 minutes Injury Prevention Area Exercise Tempo Reps Spine/Trunk Foam Rolling Thoracic (Mid-Back) Constant 45-60sec Inchworm Push-ups Controlled 6 Hamstrings/Trunk/Shoulder SL Arabesque 3-1-1sec 6es Hamstrings Hamstring Walk-outs Controlled 6 Hamstrings SL Glute Bridge 2-1-2sec 10es Hip/Groin/Glute Spiderman Lunge + Thoracic Rotation Flow 6es Hip/Groin/Glute Overhead Squat 3-1-1sec 10 Hip/Groin/Glute Adductor Slides 3-0-1sec 6es Hip/Groin/Glute Groin Squeeze (use Foam Roller) 3sec hold 6 Hip/Groin/Glute Foam Rolling Calves Constant 30sec es Calf SL Calf Raises (Eccentric Focus) 3sec ecc 10es Calf Knee to Wall (keep heel on ground) Controlled 6es Calf SL Hops (Left to Right + Fwd to Back) Plyometric 10es Ankle/Proprioception 3-way Lunge Controlled 3es Knee/Quadriceps 5pt Balance Controlled 1es Knee/Quadriceps Foam Rolling Quadriceps Constant 45-60sec Knee/Quadriceps Bird-dogs Controlled 6es Trunk Deadbugs Controlled 10 Trunk YTW's Controlled 6 Shoulder Side Bridge - Prone Bridge - Side Bridge Constant 30/60/30sec Trunk