WEDSENDAY 16

nd
JULY: Focus Aerobic Capacity (continuous training) and flexibility
Warm Up (5mins)
- 500m cycle
- 3x15m high knees and high arms
- 3x15m grapevine
- 3x15m ladders at moderate pace
Stretching (5mins)
- Knee raise with external rotation 10 each leg
- Theraband arm stretches (throwing motion)
- Hamstring stretch (moving leg from side to side across body) 20sec each leg
- Opposite arm to opposite foot 10 each direction



Strength & Conditioning (40 mins)
1) Aerobic capacity (25min)
- 25min cycle working @ 75Max HR 220-17x0.75=152bpm
2) Flexibility (20min)
- Arm swings
Stand tall and hold arms out to your side.
Slowly swing your arms back and forth across the front of your body
Repeat this continuous motion for 30 seconds
- Side Bends
Stand with a shoulder width stance. Place a toning bar on your shoulders (optional).
Lean to one side keeping your torso straight. Do not bend forward or backwards.
Hold for a count of 2 and then repeat to the other side
Complete 10 stretches each side
- Trunk Rotations
Stand with a shoulder width stance. Place hands on hips
With knees slightly bent, turn from side to side keeping feet firmly on the floor
Complete a total of 15-20 full swings
- Abdominal Stretch
Start by lying on your back on the stability ball holding a toning bar at your chest (the
toning bar is optional)
Push back with your feet and simultaneously push the bar over and behind your
head.
Your legs should be straight and your arms outstretched
Return to the starting position and repeat for 10-15 reps
- Hamstring Stretch
Lie on your back and place a piece of exercise tubing (or rolled up towel) around the
bottom of one of your feet
Pull the tubing and raise your leg at the same time until a comfortable stretch is felt.
Return to the starting position and repeat for 10-15 repetitions.
Repeat with other leg.
Recovery/Cool Down (10 mins)
ACTIVE: 5 minute cycle on bike at 50% max HR followed by a passive recovery


PASSIVE: static stretches should be help for 30 seconds at a point where you can feel the
muscle stretching but not to the level of discomfort. Do not bounce when holding the stretch
- Biceps (front of upper arm)
- Triceps (back of upper arm)
- Shoulder (internal rotator)
- Pectoral chest
- Upper back extension
- Side stretch
- Hamstrings (back of thigh)
- Quadriceps (front of thigh)
- Gluteal
- Lower back