MFC Players home training session (Fans Edition) - Week 1

Warm-Up

Description
1. Spend 5 to 10 minutes warming your muscles up with dynamic stretching
2. Keep the body moving, getting the blood pumping round the body

Time: 5-10 minute's

Running

Description
1. Go out for a 20 minute run
2. You can vary your speeds (Interval Runs i,e, 1 minute running, 1 minute walking & repeat) or keep a
consistent pace for the duration
3. Make sure you go out on your own and keep at least 2 meters away from anyone else

Time: 20 minutes

Quarter Squat Against A Wall

Description
1. Stand tall with your back against a wall
2. Place your feet slightly away from the wall about hip width apart
3. Slide the hips down the wall into a quarter squat
4. Hold for the prescribed time then push through your feet to return to the start position

Sets: 3
Reps: 8
Tempo: 30 second rest in between each set
Lunge

Description
1. Stand with your arms across your chest
2. Take a large step forward and lower your body toward the floor keeping the knee above the floor
3. Drive the hips up to standing

Sets: 3
Reps: 5 per side
Tempo: 30 second rest in between each set

Side Lunge

Description
1. Stand with feet together then take a large step to the side
2. Lower the hips back into a side squat keeping most weight on the lateral foot
3. Drive the hips forward into standing then repeat on the other side

Sets: 3
Reps: 5 per side
Tempo: 30 second rest in between each set
Deadlift On Single Leg With Arms Overhead

Description
1. Stand on one leg
2. Lean forward raising the arms up and the other leg back
3. Pause when the legs, torso and arms are horizontal
4. Drive the hips forward to return to upright standing

Sets: 3
Reps: 8 per side
Tempo: 30 second rest in between each set

Bridge

Description
1. Lay on your back with knees bent and inhale to prepare
2. Exhale and raise the hips off the floor then peel the spine off the floor
3. Inhale and hold this position on the shoulder blades
4. Exhales and lower the spine fluidly until the hips reach the floor

Sets: 3
Reps: 8
Tempo: 30 second rest in between each set
Heel Raise

Description
1. Place the forefeet on a step and hold something to balance
2. Lower the heel as far as possible
3. Raise the heel as high as possible

Sets: 3
Reps: 10
Tempo: 30 second rest in between each set

Mountain Climbers In Press Up Position

Description
1. Start in a press up position
2. Raise one knee to the elbow keeping the spine straight
3. Lower back and repeat with the other leg

Sets: 3
Reps: 30 seconds
Time: 1 minute rest in between each set
Deadbug

Description
1. Lay face up in the tabletop position
2. Lower one leg to the floor and raise the opposite arm above the head
3. Keep the spine and pelvis still then return the arm and leg to the start
4. Repeat with the other limbs

Sets: 3
Reps: 8 each side
Tempo: 30 second rest in between each set

Press Up

Description
1. Place the hands on the floor in a press up position
2. Bend the arms to lower the body to the floor
3. Keep the body straight and press the body back up
4. Do more if you can

Sets: 3
Reps: 10
Tempo: 30 second rest in between each set
Stretch

Description
1. Spend around 10 minutes at the end of the session to static stretch
2. Holding each stretch for 30 seconds per side