Phase: Base 1

Exercises

Wed

Wed

Wed

Wed

Exercises

Fri

Fri

Fri

Fri

Exercises

Sun

Sun

Sun

Sun

Date

Date

Date

General Warm up - 5' something dynamic

General Warm up - 5' something dynamic

General Warm up - 5' something dynamic

ie Run form Drills, quickfoot ladder, hurdle drills

ie Run form Drills, quickfoot ladder, hurdle drills

ie Run form Drills, quickfoot ladder, hurdle drills

Rest 1 -1.5 minutes between sets

Rest 1 -1.5 minutes between sets

Rest 1 -1.5 minutes between sets

Physio Ball Wall Squat Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12-15

Walking Lunges Photo 1: Start Position Photo 2: Extension Photo 3: End Position

^8e@

^10

Physio Ball Wall Squat Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12-15

No weight, work flexibility

^8

^10

^12

^12-15

heel up, toe up, knee up

^8e@

^10

No weight, work flexibility

^8

^10

^12

^12-15

^8

^10

^12

^12-15

^8e@

^10

^8

^10

^12

^12-15

Dumbell Bench Press on Physio Ball Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12-15

DB Military Press on PB

^8

^10

^12

^12

^12

Physio Ball Push Ups Photo 1: Start Position Photo 2: End Position

^10-12

^10-12

^12-15

^12-15

^8

^10

^12

^12-15

no back support to develop core Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

^12

^10-12

^10-12

^12-15

^12-15

^8

^10

^12

^12-15

^8

^10

^12

^12

^12

^10-12

^10-12

^12-15

^12-15

Lat Pull Downs Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

Phys Ball Bent Knee Bridge

^8

^8-10

^10

^12

^12

Lat Pull Downs Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

^8

^10

^12

^12

^8

^8-10

^10

^12

^12

^8

^10

^12

^12

^8

^10

^12

^12

hips high Photo 1: Start Position Photo 2: End Position

^8

^8-10

^10

^12

^12

^8

^10

^12

^12

Machine Leg Curl light, full ROM - one leg Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

Seated Rows Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

^12

Machine Leg Curl

^8

^10

^12

^12

^8

^10

^12

^12

pinch shoulder blades

^8

^10

^12

^12

^12

light, full ROM - one leg Photo 1: Start Position Photo 2: End Position

^8

^10

^12

^12

Physio Ball Rear Raise posture & shoulder/db alignment Photo 1: Start Position Photo 2: End Position

^10

^10

^12

^12

Front/Lateral Raise Program Routine

^8

^10

^12

^10

^10

Physio Ball Rear Raise posture & shoulder/db alignment Photo 1: Start Position Photo 2: End Position

^10

^10

^12

^12

^10

^10

^12

^12

^8

^10

^12

^10

^10

^10

^10

^12

^12

Core Circuit: rest 30 seconds between exercises

Core Circuit: rest 30 seconds between exercises

Core Circuit: rest 30 seconds between exercises

Number of Circuits

1

1-2

2

2

Number of Circuits

1

1-2

2

2

Number of Circuits