SUNDAY 29

th
(week 1) aerobic capacity
Warm up (5 mins)
Light jog for 5 min 60% of MAX HR =
Stretching (5 mins)
Dynamic Stretches
Leg
swings
Front
Brace body against wall or other supportive objective
Start with feet directly under the hips and swing inside leg forward
and backwards
Gradually increase range and rate of motion so that it is still
comfortable
Side
Facing wall or supportive objective, brace the body with both arms
outstretched and shoulder-high
Swing one leg to the side of the body, extending to a comfortable
height
Swing leg back to front of body
Rotate between legs
Increase rate and range of motion so that it is still comfortable
Arm
swings
(scissors)
Stand with feet shoulder-width apart
Hold arms straight out to the sides and parallel to the ground
Swing the arms in front of and behind the body in a wide criss-
crossing or scissoring motion
With every swing, alternate the top arm
Dynamic
calf
stretch
Starting down on all fours, raise hips in the air so body forms an
upside-down V shape. Knees and elbows should be straight
Life one foot off the group and rest on the opposite ankle
Gently lower the heel of the planted foot down as close to the
ground possible
Life the heel rising back onto the ball of the foot and repeat
High
knee
lifts
maintain an upright body position
bring the knee level with the hip and pulling the toe up toward the
shin
pulling knee up to chest, release and walk then again with
alternate legs
Bum
kicks
keep the back straight while moving forward slowly
quick light leg movements that bring the heels toward the butt.
Emphasize speed, not moving forward, in completing the motion.
Strength & Conditioning (40 mins)
SUNDAY 29
th
(week 1) aerobic capacity
Aerobic continuous training / medium long interval training
BIKE OR RUN for
40min at 75% of max HR (152bpm)
Recovery/Cool Down (10 mins)
Active Recovery =
5 min light jog / walk at 50% MAX HR (102bpm)

Then to prevent injury / soreness do some stretches -

Passive Recovery =
Stretching
Hamstring Cross one foot over another and reach towards sky with both arms
Then slowly bend forwards at hips until upper body is as low as it can
comfortably go arms reaching towards the toes
Slowly return to upright stance and repeat on other leg
Quad Standing upright, bend one knee behind your body grasping your foot with
other hand from opposite side
If needed hold onto a supportive object or have your free hand outstretched
in front for balance and support
Gently pull your foot towards the glutes bringing it closer and tighter to feel
the stretch
Triceps Stand in relaxed neutral position
Raise right arm above head bending elbow
Reach up and place left hand on right elbow and gently press so upper arm
moves towards back of head
Let right hand comfortably hang against back of neck
Repeat with other arm
Butterfly
stretch
While sitting on the ground, bring the soles of the shoes together allowing the
knees to point out to each side
Grasp ankles drawing both heels I as close as possibly but still comfortable
Lean forward slightly and hold position
Glutes Lying flat on back with knees ben and feet on floor
Rest one ankle on top of opposite knee
SUNDAY 29
th
(week 1) aerobic capacity
Reach through legs, gently pull bottom thigh towards chest raising bottom
foot off the ground
Hold stretch and then repeat on other side
Cobra &
Childs
Pose
(back)
Cobra- Lie face-down and lift upper body by pressing elbows and palms into
ground with elbows positioned under shoulders
From cobra childs pose lift the hips of the ground keeping the knees and
palms on the floor, sit backward until butt rests on heels
Calf &
Achilles
Stretch
Brace yourself with arms outstretch at should height against a wall or other
supportive object
Take step back with one leg
Bend front knee while keep back leg straight and heel planted on ground
Lean forward slightly and step farther back to intensify stretch