Відео

Thank you from everyone at AFC Wimbledon Foundation

Find out how you can join the 2024 Dons Cycle Challenge by clicking here: afcwimbledonfoundation.com/dons-cycle-challenge

Highlights from AFC Wimbledon Foundation's2023 Wombles Walk

We finished up the #EFLWeekofAction in style as first-team coach Rob Tuvey took part in one of our active ageing sessions at Plough Lane 🏟

International Women's Day- AFCW Foundation

Join us and walk 10km or 20km from Wimbledon Common to Plough Lane in time for the last game of the season 📅 Saturday 30th April ❕Sign up now afcwimbledonfoundation.com/wombles-walk

Warm Up: Side Shuffles, Air Punches, Walkout Toe Taps HITT Workout: Frog Leaps & Back Steps, Star Jumps, Mountain Climbers, High Knees, Half Burpees, Plank Step Outs Cool Down: • Lunge and Twist, Groin Stretch, Single Leg Hamstring Stretch

Warm Up: Single Leg/Pistol Squats (5 each side), 4 Point Toe Taps, Ankle Holds Resistance and Balance Workout: Abductor Activator (10 each side), Back Steps (glute activator - 10 each side), Squats, Side Steps (crab walk), Bicep Curls (from knee balance - 10 each side), Side Bounds Cool Down: Best Stretch in the World (3 each side), Side Lunge Hold (4 each side), Walk the Dog Calf Stretch

Equipment Needed: Water Bottle & Yoga Mat Warm Up: Mountain Climbers (30 seconds) Plank (30 seconds) Russian Twists (30 seconds) Core Workout: Superman Holds (5 each side) Scoops (15- 20 reps) Shoulder Taps (20 reps- 10 each side) Up/downs plank (alternate) Plank with leg lifts (alternate 10 each side) Elbow to Knee Crunches (10 each side) Cool Down: Back Extension (30 seconds) Down Dog Stretch...

Warm Up ​-Heel flicks -High knee marches -Jog and jump - Lateral hamstring stretches Leg Day Boost -Toe taps -Alternate split squats -Side steps & hold -Squat jumps -Forward/back steps -Hip abductor reaches -One leg hops (10RL) - RDL single leg (7R&L) -Figure 8 steps -Reverse lunges Cool Down ​-Leg sweeps -Tip toe/heel walks -Calf stretches -Lateral ankle reaches

Equipment Needed: Ball or cushion Warm Up: 30 Second Jog ​ ​Upper & Lower Body Twists Side Lunges ​Skips​ High Knee Stretches​ Low Sweeps ​Tip Toe Raises Pulse Raiser: Squats Knee Bounces ​Forward Lunges​ Plank & Shoulder Taps ​Side Skips Leg Kicks (R & L) Throw In Burpee ​ Side Bounds (over object) ​RDL/ Single Leg Balance Cool Down: Lunge and Twist Walkouts Knee Holds​ Arm Stretch with Twist​...