In order for us to phase-in and re-open squash, Squash SA and the Department of Sport, Arts and Culture require that every club must appoint a COVID-19 Official, who will be responsible for the compliance of all the safety measures and precautions.
We need to submit all the names and contact details for every club’s Covid-19 Official before 23 June 2020 at 09h00.
Please register your club’s representative:
Considering the impact of COVID-19, Lockdown restrictions and health and safety protocols, a sport like squash, will potentially only be coming back to the fore at Lockdown Level 1 or 2 and at an unknown time.
In view of this, NJSA has set aside R150 000 to assist NJSA coaches with financial aid for up to 3 months. For more detail, please see attached.
Yours in supporting the squash community
Welcome to the final workout Home Frenzy of the series.
We hope you have enjoyed them and if you wish to continue, please:
They will happily discuss how to receive more from this exciting series.
Home Frenzy 10
The Triple Threat!
1. Alternating ghost lunges
2. Double side-shuffle floor touch
– 45s work, 15s rest
– Repeat x 5 sets each
1. Squats – 12 full, 12 pulses & 12sec hold
2. Push-ups – X* full, X* pulses & X*s hold
3. Lunge dips – 10 full & 10s hold on each leg
– *X = 1/3 of max push-ups
(NB: Perform push-ups to failure prior to starting the EMOM Workout)
– Rest what you don’t work
– Repeat x 4 sets
FOR TIME Workout
1. 60 x forward up & over jumps
2. 60 x side up & over jumps
– Push through the incremental fatigue from previous workouts to record your fastest completion time!
It’s 🌞’s out 💪🏻’s out
Home Frenzy 9
Watch the video for good explanations
50 dead rows (back & lats)
*1min rest between sets, 3 min rest between exercises
*drop set on the last set of each exercise
3 x 10 W raises (upper back, rotator cuff)
3 x 20 thrusters (shoulders)
3 x 10 crossover push-ups (chest)
*Complete in as few sets as possible
3min plank (core)
2min right side plank (obliques)
2min left side plank (obliques)
1min L-sit (core)
50 dead rows (back & lats )
HD Video, click below
- Note: Consult your coach for advice before commencing. This does not replace any current programmes.
This is the 2nd last Home Frenzy of the set.
Want to see more?
Have a good one!