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Anatomical Adaptation – o Gym

Day 1
Circuit Training – 3 Sets, doing 1 of each exercise before repeating
Exercise Repetitions otes
Single Leg Squats 8-15 Unweighted. Focus on balance and alignment.
Pushups 10-15 Can put feet on physioball/medicine ball.
Lunges 10-12 Light or no weights. Drive opposite knee to chest and lift on to toe.
Inverted Rows 10-12 Unweighted.
Hip Ab/Adduction 12-15 Standing. 4-way hip, theraband or cable
Hip Flex/Extension 10-12 Standing. 4-way hip, theraband or cable. Bring knee to chest with hip flexion.

Finish with core circuit and 10-15min on stationary bike or road bike, high cadence.

Day 2
Circuit Training – 3 Sets, doing 1 of each exercise before repeating
Exercise Repetitions otes
Bulgarian Split Squats 8-15 Lunge w/ back foot on bench) Unweighted. Focus on balance.
Dips 8-15
Step Ups 12-20 Unweighted. Focus on balance and alignment.
Pull Ups 8-12
Side Lying Leg Lifts 12-20 Single Leg
Side Inner Thigh Lifts 12-20

Finish with core circuit and 10-15min on stationary or road bike, high cadence.

The focus of this phase is to gradually introduce you body to weight lifting. You will be concentrating on controlled movements and stabilization, to prepare for
heavier loads to come. Weights should be light to moderate. Movement should be controlled and deliberate.
Anatomical Adaptation - Gym
Day 1
Circuit Training – 3 Sets, doing 1 of each exercise before repeating
Exercise Repetitions otes
Single Leg Squats 8-20 Unweighted. Focus on balance and alignment.
Pushups 10-15 Can put feet on physioball/medicine ball.
Lunges 12-20 Light weight or unweighted weights. Drive opposite knee to chest and lift on to toe.
Dumbbell Rows 10-12 Bent over on bench or physioball.
Leg Curls 12-15 Single leg
Leg Extensions 12-15 Single leg, last 30 degrees of extension only, foot slightly turned out
Hip Ab/Adduction 10-12 Seated.

Finish with Core Circuit and 10-15min on stationary bike or road bike, high cadence.

Day 2
Circuit Training – 3 Sets, doing 1 of each exercise before repeating
Exercise Repetitions otes
Bulgarian Split Squats 8-20 Unweighted. Focus on balance.
Dips 8-15
Step Ups 12-20 Light weight or unweighted weights. Focus on balance and alignment.
Pullups/Pulldowns 10-12
Leg Curls 12-15 Single Leg
Hip Ab/Adduction 10-12 Standing. 4-way hip, theraband or cable
Hip Flex/Extension 10-12 Standing. 4-way hip, theraband or cable. Bring knee all the way to the chest with hip flexion.

Finish with Core Circuit and 10-15min on stationary or road bike, high cadence.

The focus of this phase is to gradually introduce you body to weight lifting. You will be concentrating on controlled movements and stabilization, to prepare for
heavier loads to come. Weights should be light to moderate. Movement should be controlled and deliberate.
Example Exercises

Bulgarian Split Squat: http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html

Single Leg Squat: http://www.youtube.com/watch?v=k7TUo1VPuSI

Side Lying Leg Raise: http://www.youtube.com/watch?v=CWiY9a6rPcU

Side Lying Inner Thigh Lift: http://www.youtube.com/watch?v=KrSFor_scq0

Hip Ab/Adduction: http://www.exrx.net/WeightExercises/HipAbductor/CBHipAbduction.html

Step Ups: http://www.exrx.net/WeightExercises/Quadriceps/DBStepUp.html

Inverted Rows: http://www.exrx.net/WeightExercises/BackGeneral/BWSupineRow.html

Dumbbell Rows: http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html