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Warm up (5 mins)

5 minute jog at 60% max HR = 118bpm

Stretching (5 mins)
Dynamic stretches

1. Knee to Chest
2. Lunge with twist
3. High kicks
4. T-Push-Ups
5. Hip Stretch with a twist
6. Jump Squats
7. Jump Lunges

Strength and Conditioning (40 mins)
Resistance Training-(OVERLOAD)
To develop muscular strength

Activity Muscle Targeted Sets Reps Resistance/
1RM %1RM
Deadlift Quadriceps, erector spinae,
gluts, hamstrings (and more).
3 11 60kgs 85kgs 70%
Leg Extension Quadriceps 3 11 39kgs 55kgs 70%
Calf Raises Gastrocnemius 3 11 One leg N/A 70%
Bench Press Pectorals major 3 11 33kgs 47.5kgs 70%
Triceps Push
Triceps 3 11 6 8 70%
Plank Abdominals 3 66
Own body
1:30mins 70%
Leg curls Hamstrings 3 11 32kgs 45kgs 70%
Leg press Quadriceps/ hamstrings 3 11 8 12 70%
of JULY: Focus- Muscular Strength (Resistance Training) and Flexibility

Lat pull down Latissimus Doris 3 11 33kgs 47kgs 70%
Sit ups Rectus Abdominals 3 11 Own body
N/A 70%

Recovery/Cool Down (10 mins)
Active Recovery- 5 minute cycle at 50% max HR (98bpm) - then followed by a passive recovery.

Passive Recovery- Static stretches should be performed after exercises when muscles are warm. Repeat
stretches 2-3 times. A static stretch should be held for 10-30seconds at a point where you can feel the
stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch.

Flexibility Training session-
- Improve sporting performance
through enhancing developments in
speed ,strength and power
- Reduce the likelihood of injury,
particularly for performers who
require a full range of motion in their
sporting pursuits
- Improve posture
- Reduce the impact of DOMS
- Release stress and tension

Long calf muscle
1. Place your hands on wall with one leg to rear.
2. Keep your rear leg locked straight and foot flat.
3. Turn your rear foot slightly inwards.
4. Bend your front leg, taking the calf stretch through the rear calf.

Short calf muscle
1. Place your hands on the wall, taking the weight through your rear leg.
2. Turn your rear foot slightly inwards and keep your heel flat.
3. Bend your rear knee forward over your rear foot.

Hip flexor
1. Kneel on ground with your front knee at 90.
2. Tilt your pelvis back by tucking your abdomen up and in and squeezing buttocks.
3. Keep your back straight.
4. Keep your head up.

1. Kneel on one leg with your other leg out in front with the foot flexed.
2. Keep your back straight.
3. Bend forward at the hips.
4. Feel the stretch down the back of your leg.

Front thigh
1. Pull your heel towards your buttock.
2. Keep your back straight.
3. Keep your knees together and in line.

Trunk side flexors
1. Stand with your feet comfortably apart.
2. Fold your arms above your head.
3. Bend to the side slowly.
4. Stretch up, with your upper elbow.

Lower back
1. Lie with your hands behind your head and your arms flat.
2. Bend your hips and knees to 90 with your feet together.
3. Roll your knees over to ground.
Note: Your upper knee should be directly above your lower knee.

1. Sit on the floor with your back straight.
2. Grasp your ankles and draw them towards your groin.
3. Use your elbows to apply a gradual downward and outward pressure on your knees.

1. Lie on your back with both hands around one knee.
2. Pull your knee towards your opposite shoulder.
3. Keep your head, shoulder and opposite leg relaxed.

1. Stand side-on to a wall.
2. Move the leg closest to the wall forward.
3. Place your forearm on the wall with your shoulder slightly above 90.
4. Turn your upper body away from wall.

Triceps stretch
1. Place your hand between shoulder blades.
2. Place your opposite hand on your elbow.
3. Pull your elbow towards your midline, with help from opposite hand.

1. Stand with your head up, chin in, hands clasped behind your back.
2. Pull your shoulders down and back.
3. Press your shoulder blades together and down.
4. Pull your stomach in, to prevent arching of the lower back.