Author: Gavin Cross

Finding time to train can be a real challenge when it comes to working around your busy schedule. Don’t let that become an excuse! Here’s a 15-minute blast from the team at Cross Physio & Pilates to keep your muscles ticking over and give you that extra boost to get through the rest of your hectic day.

5 minutes

1 minute kettlebell swings, 1 minute skipping, 1 minute burpees, 1 minute skipping, 1 minute kettlebell swings

4 minutes

1 min walking lunges, 1 min box jumps, 1 min walking lunges, 1 min box jumps

 

3 minutes

10 push ups, 10 jumping pull up’s *repeat for 3 minutes

 

2 minutes

30 second air squat, 30 second jump squat, 30 second air squat, 30 second jump squat

 

1 minute

20 second (R) side plank, 20 second front plank, 20 second (L) side plank

*for a more intense workout, repeat x 2 times through for intermediate, or x 3 times through for advanced athletes

For more workouts, injury advice or to book a Physio appointment, or Pilates Reformer session give us a call or visit us at www.crossphysio.co.nz

Gavin Cross

(P) 04 894 2161
(E) crossphysio@gmail.com

Located on level 2 of Exodus

Winter has arrived, and our favourite season for sports is also the time when we are most commonly injured. So, it’s time to consider a few strategies to prevent the onset of injury, and get through the winter pain free!

• Cold muscles, tendons, and ligaments are vulnerable to injury, so a short warm up prior to activity is important. Start with some light exercises, followed by gentle dynamic stretching. If skiing or boarding, take at least one warm up run before heading to more difficult slopes
• Pre-condition your body for your sport. Work on both cardiovascular fitness and overall strength and conditioning (dynamic weight training). Include some Cross training for the best chance to prepare your body for anything winter has to offer!
• Plyometric exercises are great for preventing injuries in all sports. Plyometrics may include box jumps, multi-directional lunges and training on a BOSU ball. These dynamic exercises play a crucial role in preventing Anterior Cruciate Ligament ( ACL) injury and ankle sprains, especially in non-contact situations (De Noronha et al, 2012)
• Don’t play when injured or exhausted. Research shows the most common time for injury when skiing or boarding is the last hour of daily activity. Your muscles are unable to work effectively if over-tired, placing more stress on tendons, ligaments and joints.

7x jumping pull up’s

7x kettle bell swings @16kgs

7x burpees

7x air squats

7x push up’s on Bosu Ball

7x box jumps

7x dumbbell shoulder press 15 kgs

Complete these exercises in order- start with 10 reps of each exercise and work your way down to one rep of each exercise.

Power Clean @ ½ body weight, Back squat @ ¾ body weight, Bench press @3/4 body weight, Shoulder press @ 1/4 body weight

10x power cleans, 10 x squats, 10 x bench press, 10 x shoulder press

9 x power cleans, 9 x squats, 9 x bench press, 9 x shoulder press

8 x power cleans etc.

(continue all the way down to one rep of each)

4x through for time.

1km bike sprint (80-100 RPM)

20x air squats

20x box jumps

20x Russian twists

20x kettlebell swings

250 metre row

Do this exercise every other day in addition to cardio or strength training.

30 crunches

20 bicycle crunches

30 toe touches

20 reverse crunches

 

15 side plank hip lifts (R)

30 crunches on a bosu ball

15 side plank hip lifts (L)

40 Russian twists

 

30 bicycle crunches

15 swiss ball jack-knives

20 windshield wipers

15 crunches on a bosu ball

20 russian twists