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Program Type General strength and core balance

Week 1 2011/01/03 Mon

This program can easily be added together with your current sports training regime. Ensure you warm up properly before you start by doing light activity like walking or cycling for 5- 10 minutes End each session with the stretches as a cooldown! Start of by only doing 2 sets of each exercise for the first week and progress to 3 sets on the second week and to 4 sets on the 4 th week
1. Deep squat shoulder press 00361
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/03 Mon Use a broom stick or a light barbell weight Tips: Squat as far as possible then press the bar above the head at the bottom of the squat. Maintain a rigid torso & keep the arms straight then extend back to the start position. Lower the bar to the front squat position & repeat the movements to press the bar above the head at the bottom of the squat then stand up. Keep the feet flat on the ground & if you have tight shoulders or a stiff thoracic spine it may be difficult to press the bar above the head correctly or safely. Cautions: The bar should remain above the head & the torso should not sway forward or backward. Develop correct squatting technique before commencing this exercise. 2. Kneeling arm-leg raise 04974
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/03 Mon

Lift arm and leg on the same side of the

Tips: Start with the hands under the shoulders, the knees under the hips & neutral curves in the spine. Extend the hip & knee & flex the opposite shoulder then return to the start position. Either continue with the same arm & leg or repeat the movements with both limbs in an alternating fashion. Hold a dumbbell to progress the exercise. Cautions: Do not allow the spine to round or sag. 3. Side lying stabilization hip abduction 04423
Rest 30sec Moderate Sec 60 sec Own body weight B-Wgt

60 sec B-Wgt

60 sec B-Wgt

60 sec B-Wgt

2011/01/03 Mon

30 seconds each side

Tips: Start with the forearm flat on the ground & the elbow under the shoulders. The hips & shoulders should face forward with the neck in line with the spine. Keeping the legs together, lift the hips off the ground until the body is straight & balanced then raise the top leg. Either hold the raised position for the prescribed period of time or return the hips to the floor after each repetition. Cautions: Do not round the spine or allow the shoulder blades to wing or lift off the ribs. 4. Prone stabilization 02071
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt

15-20 reps B-Wgt

15-20 reps B-Wgt

15-20 reps B-Wgt

2011/01/03 Mon

Tips: Start with the forearms flat on the floor with the palms facing down. Extend the hips & knees to press up to a front support position while keeping the torso rigid then reverse the movements back to the start position. Control both phases of the exercise, particularly the lowering phase. Consider placing a mat under the arms for additional comfort. Cautions: Keep the neck in line with the spine & do not allow the spine to sag.

Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

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Single leg bridging 00371

Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt

Moderate 15-20 reps B-Wgt

Moderate 15-20 reps B-Wgt

Moderate 15-20 reps B-Wgt

2011/01/03 Mon

10 each side
Tips: Start with one foot on the ground, the other leg straight & shoulders in contact with the ground. Lift the hips off the ground until the thighs are in line with the torso then control the movements back to the start position. Either return the hips to the ground after each repetition or keep the hips off the ground throughout the completion of the exercise. Another variation is to hold the position for the prescribed duration. Throughout the exercise, try to keep the hips square. Cautions: Do not allow the spine to extend past the neutral position unless specified otherwise by an exercise professional. 6. Alternating leg raise 03397 Rest 30sec Moderate Moderate Moderate Moderate
Reps Own body weight 15-20 reps B-Wgt 15-20 reps B-Wgt 15-20 reps B-Wgt 15-20 reps B-Wgt

2011/01/03 Mon

Tips: Take a firm grip on the bar above the head with the head, shoulders & hips supported. Keeping the legs straight, flex one hip at a time to approximately 90 degrees. The total range of motion will be determined by the strength of the abdominal muscles & by flexibility of the hamstrings & buttocks. Cautions: Maintain neutral curves in the spine & try to avoid the hips from rotating. Wed 1. Back extension 04803
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Keeping the neck relaxed, & the legs on the floor, raise the upper body off the floor then return to the start position. Either keep the torso off the floor for every repetition or return to the floor each time. Cautions: Do not bounce at the top of the movement or extend the upper body too far. If you have a history of spinal injury or other spinal pathologies, seek professional advice prior to commencing this exercise. 2. Push up 04773
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower the chest towards the floor, keeping the neck in line with the spine then push up to the start position. Cautions: Maintain neutral spinal curves & warm up the wrists before commencing the push ups. Do not allow the elbows to hyperextend at the completion of the push up.

OR
3. Kneeling push up 04775
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower the chest towards the floor while keeping the neck in line with the spine then push up to the start position. Cautions: Maintain neutral spinal curves & warm up the wrists before commencing the push ups. Do not allow the elbows to hyperextend at the completion of the push up. 4. Bench dips 03674
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Ensure that the bench is on a non-slip surface & start with the hands approximately shoulder width apart. Keep the hips level & continue to look forward during the exercise. Flex the elbows to lower the hips towards the ground then extend back to the start position. Keep the hips close to the bench & do not allow the elbows to hyper extend as the arms straighten. Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing this exercise. Ensure that the hands have a firm & stable grip on the bench.

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Single leg squat reach 02059

Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt

Moderate 15-20 reps B-Wgt

Moderate 15-20 reps B-Wgt

Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Flex the hip & knee & reach towards the laces then extend the back to the start position. The knee should track in line with the centre of the foot & do not allow the pelvis to laterally flex. Hold dumbbells in each hand to progress the exercise. Cautions: Continue to look forward & do not allow the knee to buckle inward. 6. Lunge walk 01277
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Start with an erect posture with the hips & shoulders facing forward. Rapidly flex the hip & dorsi flex the foot to take a stride forward. The knees should track in line with the feet & the shoulders should remain above the hips. Keep the chest up & maintain a rigid torso. Vary the stride length & depth as required. Cautions: Do not allow the knees to buckle inwards. Do not allow the knees to travel past the position of the feet unless specified otherwise by an exercise professional. 7. Reverse sit up 03391
Rest 30sec Moderate Reps 15-20 reps Own body weight B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt Moderate 15-20 reps B-Wgt

2011/01/05 Wed

Tips: Take a firm grip on the bar above the head with the head, shoulders & hips supported. Raise the feet off the bench then reverse the movement back to the start position. Try to maintain the same hip & knee angle as the hips are flexed. Place a medicine ball between the knees or feet increase the resistance for this exercise. Cautions: Control both phases of the exercise. Do not allow the spine to extend as the legs return to the start position. Stretches

The stretches are done using the active isolated method. This means you move into the stretch as far as you can hold it for 2 seconds and then back again keep your muscles as relaxed as possible.
1. Gluteal stretch 02638
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Keep the head, shoulders & spine on the floor during the stretch. Try to keep the top leg stationary & both legs relaxed while pulling the leg through. Cautions: Discontinue the stretch if pain or discomfort is experienced at the front of the hip joints or in the spine. 2. Standing side bend 01183 Rest 5sec Slow
Reps Effort-Borg RPE 10 reps Hard RPE

2011/01/03 Mon

Tips: Start with the feet shoulder width apart or slightly wider. A wider stance may limit the range of lateral flexion for this exercise. Laterally flex the torso to both sides while keeping the medicine ball rested on the head. To increase the resistance through the torso, raise the medicine ball off the head. Cautions: Keep the elbows wide & do not allow the shoulders to round or the spine to flex during the exercise. 3. Push up 04773 Rest 5sec Slow
Reps Effort-Borg RPE 10 reps Hard RPE

2011/01/03 Mon

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower the chest towards the floor, keeping the neck in line with the spine then push up to the start position. Cautions: Maintain neutral spinal curves & warm up the wrists before commencing the push ups. Do not allow the elbows to hyperextend at the completion of the push up.

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Yoga 02567

Rest 5sec Reps Effort-Borg RPE

Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Start with the legs wide & the feet facing forward. Lean forward at the hips while keeping the spine straight. Tilt the head slightly to assist in keeping the back straight. Grasp the large toe & pull the chest further towards the floor. The range of movement may vary depending on individual flexibility levels. Cautions: Pain should not be experienced in the spine at any stage throughout the pose. 5. Yoga 02511
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Lean straight back, sliding the hands down the back of the thighs & then place the hands on the heels. Lift the chest up & extend the hips & spine while trying to keep the thighs perpendicular to the ground. Extend the neck at the end of hip & spine extension. If you are unable to reach the heels, position blocks vertically on either side of the feet to rest the hands. Cautions: This pose is an advanced extension exercise so move into the extended position carefully. If you have a history of spinal or shoulder injury, seek professional advice prior to commencing this pose. 6. Back extension lat dorsi stretch 02714
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: The distance from the wall may vary depending on shoulder & spinal flexibility. Keep the hands stationary on the wall & lean forward at the hips to press the chest forward. Most of the body weight should be supported by the legs & not through the shoulders. Change the position of the hands on the wall to modify the stretch. Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing this stretch. Do not flex or extend the neck. 7. Hamstrings calf stretch 01234
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Contract the buttock & thigh muscles while keeping the leg straight. Pull further to increase the stretch as the thigh muscles continue to contract. The duration of the stretch should be short & repeat the process. Cautions: Keep the head & shoulders relaxed & in contact with the ground or bench. Do not allow the hip or knee to rotate for the purpose of this stretch. 8. Hip flexor quadriceps stretch 02629
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Start with the hips & shoulders square & facing forwards then lean forward at the hips. Ensure that the shoulders remain above the hips while leaning forward & do not allow the lower back to extend. The hips should remain stationary while flexing the back leg & pull the foot straight towards the buttock. Establish balance before pulling the back foot & consider holding on to something for balance. Cautions: Ensure that you are balanced before raising the back leg. Do not twist the pelvis or the knee. 9. Yoga 02528
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: From the seated position, extend the hips to raise the torso until it is parallel to the ground. The hands should be positioned under the shoulders & the feet under the knees. The position of the hands may vary depending on the flexibility of the shoulder joints. Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing this exercise. Do not allow the elbows to hyper extend as the hips rise off the floor.

10. Yoga 02507

Rest 5sec Reps Effort-Borg RPE

Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Keep the hands in contact with the floor with the arms straight. Sit the hips back onto the heels while keeping the neck & shoulders relaxed. If you cannot sit back on the heels, place a folded towel between the buttocks & ankles. Cautions: Do not allow the knees to twist. If pain or discomfort is experienced in the knees or ankles, discontinue the pose. 11. Hamstrings stretch 02560
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Flex the knee & place a strap or towel around the foot. Keep the arms relaxed & the shoulders on the ground & slowly extend the knee. To achieve a greater range of movement pull the leg further towards the chest while keeping it straight. The other leg should remain straight on the floor or flexed with the foot on the ground. Cautions: Ensure that the strap is secure around the foot & pull the leg slowly. 12. Groin stretch 02615
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Start with the spine in a tall position with the feet together. Press the knees towards the floor with the elbows & lean forward at the hips to increase the stretch. Apply even pressure to both knees. Cautions: Do not force the stretch, especially towards the end of the movement. Do not flex the spine while leaning forward at the hips. 13. Yoga 02514
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: Straighten the arms, lift the shoulders away from the ground, then extend the neck slowly. Keep the pelvis & the palms of the hands on the floor. Cautions: If you have a history of spinal injury or other spinal pathologies, seek professional advice prior to commencing this pose. 14. Anterior shoulder biceps stretch 02715
Rest 5sec Reps Effort-Borg RPE Slow 10 reps Hard RPE

2011/01/03 Mon

Tips: The distance away from the wall may vary depending on shoulder flexibility. Flex the hips & knees until a stretch is experienced in the biceps, anterior shoulder & chest. The body weight should be supported by the legs & not through the shoulders. Change the position of the hands on the wall to modify the stretch. Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing this stretch. Terms and conditions of use. The trainee undertakes that he/she is of sound physical and mental health and that he/she does not suffer from any life threatening condition or defect. The trainee acknowledges that he/she has had complete medical examination within the last three months and has been declared fit to undergo physical training. HPC Tuksport or any person contracted or emplyed by them cannot be held responsible for any injury sustained, physical or otherwise during training. The trainee assumes full responsibility for his/her physical well being during training acknowledging that the trainer will take every precaution to prevent both internal and or external injury.