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    Friday 56

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    api-255288685

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    © All Rights Reserved
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    Friday 56

    Uploaded by

    api-255288685
    29 views3 pages

    Original Title

    friday 56

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    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    29 views3 pages

    Friday 56

    Uploaded by

    api-255288685

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    FRIDAY

    Warm up (5 mins)
    5 minute bike ride (exercise bike)

    Stretching (5 mins)
    Dynamic Stretches
    Arm Swings

    10 Repetitions of each
    Leg Swings

    Lunges

    Bum Kicks

    High Knees

    Ankle Bounce

    Strength & Conditioning (70 mins)
    Resistance Training (40 minutes)
    Activity Sets Reps
    Resistance
    / Weight
    1RM %1RM

    Bicep Curls 3 12 7 kg 10 kg 70 %

    Triceps
    Push Down
    3 12 7 kg 10 kg 70%

    Bench
    Press
    3 12 7 kg 10 kg 70 %

    Lat Pull
    Down
    3 12 70 kg 100 kg 70 %

    Sit Ups 3 12 4 5 70 %

    Leg Press 3 12 4 5 70 %

    Leg Curls 3 12 4 5 570 %

    Leg
    Extension
    3 12 5 6 70 %

    Calf Raises 3 12 7 kg 10 kg 70 %

    Flexibility Training (30 minutes)
    Yoga Session Beginner (example poses)
    Example poses:
    Downward facing dog
    Lunge
    Triangle pose

    Recovery/Cool Down (10 mins)
    Recovery not applicable due to flexibility being used as a method of training

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