INSTRUCTIONS

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STRETCHING
Exercise
Order

Knee hug
A Order exercise time/reps sets

Reclined stretch
B A Stationary Cycle 20 Minutes 1

Seated forward bend Standing Hip rotation

C C 5 1

Figure 4 Ankle Mobility

D D Check at 4:00, 5:40 & 8:45 min mark for 3 exercises 1

Pancake Knee CAR's

E E 15 each side 1

90 - 90 Stretch Banded Ankle Eversion/Inversion

F F 15-20 each side 2

Box Quad stretch

G

QL side hurdle
H

Box Hamstring stretch

I

Box Pigeon stretch

J
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Activation

Order Exercise Reps/Work Rest Sets notes Status

1 Cycling 10 mins 15 seconds 1

TKE + Step up
2 12 15 seconds 1 use the cable insted of band

Glute bridge walkout

3 12 15 seconds 1 Use Resistance bands for making the task more challenging.

SLR with external rotation

4 10 reps 15 seconds 1 hold up for 10 seconds

box pigeon stretch

6 2*30 secs hold 15 seconds 1

Leg workout

Order Exercise Reps/Work Rest Sets notes Status

Forward feet elevated reverse lunges

1 12 each side 30 seconds between sets 2

prone hamstrings curls

2 12 30 seconds between sets 2 release the weight very slowly, we want eccenteric control

calf raises
3 12 each side 30 seconds between sets 2 carry weight in hand old up for 10 countsb

banded hip abduction

4 10 30 seconds between sets 2 You can use the machine if its available

weighted step up
5 10 reps 30 seconds between sets 1 small stepper
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BODY PARTS Back Biceps

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

seated cable rows

1 12 No 3

seated Hammer curls

2 12 90 Seconds 3

2 Minutes break

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

Lat Pull Down

1 12 60 seconds 2

Barbell bicep curl

2 12 60 seconds 2

Superman Raises
3 12 60 seconds 2

2 Minutes break

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

Single arm rows

1 12 60 seconds 3

Seated DB Bicep curls

2 12 60 seconds 2
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Activation

Order Exercise Reps/Work Rest Sets notes Status

1 Cycling 10 Minutes 15 seconds 1

Towel/grass pulls
2 2 Minutes 15 seconds 1

Backward walk
3 5 Minutes 15 seconds 1 At low comfortable speed, focusing on placing the heel first while taking the step

Banded glute. bridge with holds

5 12 15 seconds 1 hold up for 5 seconds

Clamshells
6 12 each side 15 seconds 1

LEG WORKOUT

Order Exercise Reps/Work Rest Sets notes Status

leg press
1 12 30 seconds 3

machine knee extension

2 12 30 seconds 2 for last 4 reps, hold the knee extended position for 10 secs and very slowly release your leg down

resisted side step

3 12 steps each 30 seconds 2

sumo squat
4 10 30 seconds 2 hold a dumbbell in hand, 5-7.5kgs

Lateral tap down

5 10 30 seconds 2

Squat with knee drive

6 12 each side 30 seconds 2
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BODY
PARTS Traps Rear shoulders & Rhomboids Abs

ORDER EXERCISE REPS/WORK REST SETS Notes

Seated face rope pulls

12 No 3

Seated DB Shrugs
12 60 seconds 3

2 Minutes break

ORDER EXERCISE REPS/WORK REST SETS Notes

Seated bent over fly

12 60 seconds 2

X Man Crunch
12 60 seconds 3

Prone reverse arm raises

12 60 seconds 2

2 Minutes break

ORDER CORE REPS/WORK REST SETS Notes

EXERCISE

Bicycle crunches
12 20 Seconds 2

Push plank
12 20 Seconds 1

Around the world

12 20 Seconds 1

Cable woodchoppers
60 seconds 20 Seconds 2

Plank hold
60 seconds 1 minute 2
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Activation

Order Exercise Reps/Work Rest Sets notes Status

backward walk
1 5 Minutes 15 seconds 1

Straight leg raises

2 10 15 seconds 2 Hold up for 10 seconds

Reverse Calf Raises

4 15 each side 15 seconds 1

box pigeon stretch

5 2*30 secs hold 15 seconds 1

LEG WORKOUT

Order Exercise Reps/Work Rest Sets notes Status

Hip adduction
1 12 30 seconds between sets 2

90 - 90 raises
2 5 each side 30 seconds between sets 2

Single leg calf raises

3 12 each side 30 seconds between sets 2 no hiolds

Lateral shuffles
4 12 each side 30 seconds between sets 1

leg raises over dumbbels

5 10 each 30 seconds between sets 2

Hamstring double leg slider

6 10 each side 30 seconds between sets 2
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BODY PARTS CHEST TRICEP SHOULDER

S

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

Incline DB press
1 12 60 seconds 2

Tricep skull crushers

2 12 90 Seconds 2

2 Minutes break

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

Seated Arnold press

1 12 60 seconds 2

Seated Tricep kickbacks

2 12 60 seconds 2

Seated Dumbbell lateral raises

3 12 90 Seconds 2

2 Minutes break

ORDER EXERCISE REPS/WORK REST SETS/ROUNDS

Bench Press
1 12 60 seconds 2

Seated Tricep extension

2 12 90 Seconds 2

cable row crunches

3 12 60 seconds 2