Week Three

Thursday the 10
th
of July
Warm up

5 minute jog at 60% of max HR (122bpm)

Stretching
Dynamic stretching

1. High knees
2. Bum kicks
3. Side steps
4. Leg swings
5. Lunges
6. Torso rotation
7. Arm swings

Medium interval training (run)

Map out 30 metres
1. Sprint up and back (counted as one) once
2. Rest for 10 seconds
3. Increase repetitions by one and repeat steps 1 and 2 five times
4. Rest for 30 seconds
5. Repeat steps 1 and 2 but working from five reputations down to one rep
6. Rest for 30 seconds
7. 1x 100m sprint

Warm down

A 10 to 15 minute jog until HR sit at 50% of Max HR (102bppm)

Stretches
Static stretching

1. Upper back stretch

2. Shoulder stretch

3. Shoulder and triceps stretch

4. Side bends

5. Hamstring stretch

6. Calf stretch

7. Hip a thigh stretch

8. Adductor stretch

9. Groin stretch

10. Iliotibial Band Stretch

11. Quadriceps stretch