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Friday the 27

th
of June Focus Aerobic Capacity (continuous training) and Muscular Strength (resistance
training)
Continuous Training
Warm Up (5 mins)
Light cycle at 55% of max HR 114bpm
Stretching (10 mins)
Dynamic Stretching
- Leg swings forward/backwards (Gluteals, hamstrings, hip flexors) - Stand sideways onto the
wall, Weight on your left leg and your right hand on the wall for balance, Swing your right leg
forward and backward, 6 to 10 repetitions on each leg

- Leg swings side to side (Hamstrings, adductors) - Hold on to a solid object and balance on
one leg, Turn your foot on the leg you are balancing on outwards, Swing that leg away from
the body turning the foot to point at the sky, Then swing the leg across the body pointing the
toes in the direction your leg is moving.

- Upper body trunk rotation (Trunk muscles abdominals, back and chest) - Stand with the
back straight and knees slightly bent, Start swinging your body at waist height you should
feel this mostly in your lower back, Move your arms higher to around shoulder height to feel
a stretch through the middle back, Now raise your arms to above your head to feel the
stretch higher in the back

- Bent over upper body rotation (Trunk muscles abdominals, back and chest, adductors,
hamstrings) - Bend at the hips so that your lower back still keeps its natural inward curve
you might need to bend your knees a little, Rotate the trunk and arms to reach towards the
opposite toe while bending that leg, Alternate sides, Reach as low as your flexibility allows
its not necessary to touch the toes if you cant reach that low

Continuous Training
75% max HR 155 bpm for 40 min cycle



Resistance Training
Weights

Activity Muscle
Targeted
Sets Reps Resistance/ Weight 1 RM %1RM
Lat Pull Down Latissimus
Doris
3 10 55kg 80kg 70%
Leg Press Quadriceps/
Hamstrings
3 10 60kg 90kg 70%
Bench Press Pectorialis
Major
3 10 30kg 45kg 70%
Chin Ups 3 10 Chin up with assistance
from elastic band
Body
Weight
70%
Squats (with bar) Quadriceps/
Hamstrings/
Gluteus
Maximus
3 10 60kg 90kg 70%
Lunges (with bar) Quadriceps/
Hamstrings/
Gluteus
Maximus
3 10 55kg 80kg 70%
Bicep Curls Biceps 3 10 14kg 20kg 70%
Triceps Push Down Triceps 3 10 14kg 20kg 70%

I will do 3 sets of 10 at a slow speed with 3 minutes passive recovery in between each set. The load of
weights will be at 70% of RM and I will do be doing this weights program twice a week.
Cool Down (10mins)
Active Recovery
10 minute jog at 50% of max HR
Passive Recovery
Static stretching and work on foam roller
Upper Back (Thoracic Spine) - Rest your back against the
broad side of a roller positioned underneath your shoulder
blades. Bend your knees so your feet are flat on the floor.
Lift your butt and place your hands behind your head, or
cross your arms over your chest. - Keeping your core
muscles tight, slowly roll forward and back so that the
roller moves up and down between the middle of your back and the top of your shoulder blades.
Latissimus Dorsi - Lie on your right side with your right arm
extended along the floor as shown, and the roller directly
under your right armpit the roller should be perpendicular
to your body. Bend your left arm and lightly place your left
hand on the floor for support. Roll up and down so the roller moves from your armpit to just above
your waist. Once youre finished, switch positions to work your left side.
Quadriceps - Lie face down with the roller positioned
directly under your thighs. Bend your elbows so that your
forearms are flat on the floor to support your weight
your feet should be suspended above the floor as shown.
Keeping your abs drawn in and core muscles tight, use
your arms to gently roll your body forward and back to
move the roller up and down from your pelvic bone to just above your knees.
Iliotobial (IT) Band - Position your left hip against the broad
side of a roller on the floor. Cross your right leg over your
left as shown, and put both hands on the ground for
support. Using your left arm to assist the motion, roll your
thigh back and forth over the roller from just below your hip
to above your knee. Continue rolling for the allotted time,
then switch positions to work your right leg.
Glute - Sit on the floor with your legs straight. Extend
your arms to lift your glutes, place the broad side of a
foam roller under your butt, and bend one leg and
angle your body so one cheek bears the brunt of your
weight. Move your glute back and forth across the
roller (keep in mind that the range of motion will be
small). When your time is up, shift your weight to the
other side and repeat.

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

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


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

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


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


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

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


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

Shoulder/Chest - Stand with your head up, chin in, hands clasped behind your back. Pull
your shoulders down and back. Press your shoulder blades together and down. Pull your
stomach in, to prevent arching of the lower back.


Lower back - Lie with your hands behind your head and your arms flat. Bend
your hips and knees to 90 with your feet together. Roll your knees over to
ground.

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

Gluteals - Lie on your back with both hands around one knee. Pull your knee
towards your opposite shoulder. Keep your head, shoulder and opposite leg
relaxed.
Piriformis - Lie on your back. Hold your knee to your chest. Pull your knee and
ankle towards your opposite shoulder.