SUNDAY

Warm up (5 mins)
5 minute bike ride
(exercise bike)

Stretching (5 mins)
Dynamic Stretches
Arm Swings

10 Repetitions of each
Leg Swings

Lunges

Bum Kicks

High Knees

Ankle Bounce

Strength & Conditioning (70 mins)
Resistance Training (40 minutes)
Activity Sets Reps
Resistance
/ Weight
1RM %1RM

Bicep Curls 3 10 7 kg 10 kg 70 %

Triceps
Push Down
3 10 7 kg 10 kg 70%

Bench
Press
3 10 7 kg 10 kg 70 %

Lat Pull
Down
3 10 70 kg 100 kg 70 %

Sit Ups 3 10 4 5 70 %

Leg Press 3 10 4 5 70 %

Leg Curls 3 10 4 5 570 %

Leg
Extension
3 10 5 6 70 %

Calf Raises 3 10 7 kg 10 kg 70 %

Recovery/Cool Down (10 mins)
Passive Recovery = Static Stretching
Hamstring stretch

Holding each for 10 seconds
Repeat x 2
Quadriceps stretch

Calf stretch

Shoulder stretch
OR
Groin stretch