Initial 3 week programme Monday Strength and Conditioning Warm Up (to be completed before each session) Full foam

m roll Static stretch 1min rotation 1. 2. 3. 4. 5. 6. 7. Left hamstring Right hamstring Left Hip Right Hip Left pectoral (chest) Right pec Anything else that is tight

Dynamic Stretches 1. 2. 3. 4. 5. 6. Side to side squats Lunges Hamstring Walk Arm Circles on side take arms overhead Y,T,Ws Glute Bridge

Strength (1 min rest after each set)

Exercise
Goblet Squat (holding Kettlebell/Dumbell) Back Extension Glute Bridge TRX Row (Superset with) Dumbbell Floor Press Scap Press Ups (slowly!) (Superset with) Y,T,Ws TRX Fallout hold

Week 1
5 X 5 @ 14 kgs 3 x 10 3 x 10 3 x 10 3 x 10 @ 12kgs 3 x 10

Week 2
5 x 5 @ 16 kgs 3 x 10 3 x 10 3 x 10 3 x 10 @ 14kgs 3 x 10

Week 3
5 x 7 @ 16kgs 3 x 12 3 x 12 3 x 12 3 x 10 @ 16kgs 3 x 12

2 x 10 on each 3sets of 3 x 10 secs/5secs

2 x 10 on each 3sets of 3 x 10 secs/5secs

2 x 10 on each 3sets of 3 x 10 secs/5secs

Conditioning Bike 10 secs fast as possible 20 secs slower for 5 mins

Tuesday Steady State - 30mins X Trainer, 30 mins Bike (take note of level and distance, try to beat in the next session) Wednesday Off or complete steady state Thursday - Strength and Conditioning Foam Roll, Static Stretch and Dynamic Stretch as on Monday Strength (1 min rest after each set)

Exercise
Deadlift (holding Kettlebell/Dumbell) Not all way to floor Lunges Glute Bridge TRX Row (Superset with) Dumbbell Floor Press Scap Press Ups (slowly!) (Superset with) Y,T,Ws TRX Fallout hold Conditioning

Week 1
5 X 5 @ 14 kgs in each hand 3 x 10 (each side) 3 x 10 3 x 10 3 x 10 @ 12kgs 3 x 10

Week 2
5 x 5 @ 16 kgs

Week 3
5 x 7 @ 16kgs

3 x 10 3 x 10 3 x 10 3 x 10 @ 14kgs 3 x 10

3 x 12 3 x 12 3 x 12 3 x 10 @ 16kgs 3 x 12

2 x 10 on each 3sets of 3 x 10 secs/5secs

2 x 10 on each 3sets of 3 x 10 secs/5secs

2 x 10 on each 3sets of 3 x 10 secs/5secs

X Trainer- 10 secs fast as possible 20 secs slower for 5 mins Friday Interval Session Bike/Cross Trainer work for 3 sets of 10 mins go hard as possible for 10 seconds slower for 20 seconds take 5 minutes rest after 10 mins Saturday/Sunday Steady State - 30mins X Trainer, 30 mins Bike Optional Session To be completed whenever possible as an extra which will help a lot. But make sure you have at least one rest day - Steady State - 30mins X Trainer, 30 mins Bike