Sam Fitness Programme 18th June 09

Week 1

Day 1 & 3

Foam Roll

Calves​Hold tender spot for 30 seconds
ITB​Hold tender spot for 30 seconds
Adductors​Hold tender spot for 30 seconds

Stretch

Calves​2 sets x 20 sec hold
Adductors     ​2 sets (right leg) / 1 set (left leg) x 20 sec hold
Hip Flexors​2 sets x 20 sec hold
Hamstrings 2 sets right, 1 left
Winsdscreen wipers

Core Stability & Balance

Ball Bridge​1-2 sets x 15 reps – slow movement & hold contracted position for 5 seconds
Ball Cobra​1-2 sets x 15 reps – slow movement & hold contracted position for 5 seconds
SL Balance ​1-2 sets x 8 reps per leg – hold balance for 10 seconds

Strength

Lunge Position Squat​ 3 sets x 12 reps 6kg each hand – slow & controlled movement
Wide Arm Pull Up​​2-3 sets x 12 reps – complete as many as possible
Deadlift 20kg ​3 sets x 12 reps – slow & controlled movement, good posture

Cool down

Repeat Foam Roll & Stretch as pre routine

Week 1

Day 2 & 4

Foam Roll

Calves​Hold tender spot for 30 seconds
ITB​Hold tender spot for 30 seconds
Adductors​Hold tender spot for 30 seconds

Stretch

Calves​2 sets x 20 sec hold
Adductors     ​2 sets (right leg) / 1 set (left leg) x 20 sec hold
Hip Flexors​2 sets x 20 sec hold

Core Stability & Balance

Ball Bridge​1-2 sets x 15 reps – slow movement & hold contracted position for 5 seconds
Ball Cobra​1-2 sets x 15 reps – slow movement & hold contracted position for 5 seconds
SL Balance ​1-2 sets x 8 reps per leg – hold balance for 10 seconds u

Cardio

Run​5 min Jog Warm Up
​8-12 sets x 1 minute as fast as possible / 1 minute jog or walk
​10 min Jog Cool down

Cool down

Repeat Foam Roll & Stretch as pre routine