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1st Week |
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Monday |
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Tuesday |
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Wednesday |
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Thursday |
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Friday |
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Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
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Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
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Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
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Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
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Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
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Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
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Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
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Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
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ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
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Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
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Strength |
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Strength |
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Strength |
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Strength |
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Strength |
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Push ups |
max in 2 minutes |
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Push ups |
10 |
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Sit-ups |
max in 2 minutes |
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Sit-ups |
10 |
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arm haulers |
10 |
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arm haulers |
10 |
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8 count body builders |
10 |
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8 count body |
10 |
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Speed/Endurance |
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Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
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Sprint |
400 m |
Run |
400 m |
Run timed |
1600 m |
Sprint |
200 m |
Run |
3200 m timed |
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Run |
1200 m |
Sprint |
300 m x 3 |
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100 m x 2 |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
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Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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2nd Week |
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Monday |
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Tuesday |
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Wednesday |
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Thursday |
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Friday |
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Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
|
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
|
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
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Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
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Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
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Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
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Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
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Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
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ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
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Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
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Strength |
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Strength |
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Strength |
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Strength |
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Strength |
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Push-ups regular |
15 |
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Sit ups regular |
15 |
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Squats |
40 |
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Push-ups triceps |
15 |
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Knee ups |
15 |
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Lunges |
25m x 3 |
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Push-ups wide |
15 |
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Leg levers |
15 |
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Frog hops |
25m x 3 |
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Push-ups dive bomber |
15 |
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Flutter kicks |
15 (4 count) |
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Heel raises |
40 |
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Arm haulers |
15 |
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1/2 sit-ups |
15 |
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Jump overs |
3 person or object |
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8 count body builders |
15 |
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8 count body builders |
15 |
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Dirty Dogs |
30 x 2 |
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Speed/Endurance |
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Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
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Sprint |
400 m |
Sprint |
100 m |
Run timed |
1600 m |
Jog |
800 m |
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Run timed |
1600 m |
Run |
3100 m |
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Sprint |
200 m |
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Jog |
400 m |
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Sprint |
100 m |
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Jog |
100 m |
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Sprint |
50 m |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
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Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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. |
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3rd Week |
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Monday |
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Tuesday |
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Wednesday |
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Thursday |
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Friday |
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Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
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Jog |
400 m |
Jog |
400 m |
Jog |
400 m |
Jog |
400 m |
Jog |
400 m |
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Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
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Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
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Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
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Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
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Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
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Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
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ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
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Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
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Strength |
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Strength |
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Strength |
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Strength |
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Strength |
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Push ups |
Maximum in 2 minutes |
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Push ups |
20 |
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Squats |
45 |
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Sit ups |
Maximum in 2 minutes |
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Crunches |
20 |
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Lunges |
25 m x 3 |
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Arm Haulers |
20 |
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Frog hops |
25 m x 3 |
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8 count body builders |
20 |
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Heel raises |
45 |
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Jump overs |
3 person or object |
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Dirty Dogs |
35 x 2 |
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Speed/Endurance |
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Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
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Run timed |
400 m |
Sprint |
200 m |
Run |
1600 m |
Sprint |
100 m |
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Sprint |
100 m x 3 |
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Sprint |
200 m |
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Sprint |
200 m |
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Sprint |
50 m x 3 |
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Run |
100 m |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Cool down |
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Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
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Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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. |
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4th Week |
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Monday |
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Tuesday |
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Wednesday |
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Thursday |
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Friday |
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Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
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Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
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Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
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Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
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Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
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Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
Hamstring stretch |
20 count |
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Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
Abdominal stretch |
20 count |
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Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
Butterflies |
20 count |
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ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
ITB |
20 count |
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Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
Jumping Jacks |
25 (4 count) |
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Strength |
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Strength |
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Strength |
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Strength |
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Strength |
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Pushups |
Max in 2 minutes |
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Squats |
50 |
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Sit-up |
Max in 2 minutes |
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Lunges |
25m x 3 |
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Pull-ups |
Max in 2 minutes |
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Frog hops |
25m x 3 |
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Arm haulers |
25 |
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Heel raises |
50 |
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8 count body builders |
25 |
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Jump overs |
4 person or object |
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Dirty dogs |
40 x 2 |
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Speed/Endurance |
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Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
Speed/Endurance |
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Run |
400 m |
Run |
4800 m |
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Run |
100m |
Run |
4800 m |
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Sprint |
100m |
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Run |
200m |
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Sprint |
200m |
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Cool down |
|
Cool down |
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Cool down |
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Cool down |
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Cool down |
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Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
Hurdler stretch |
20 count |
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Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
Groin stretch |
20 count |
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Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
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5th Week |
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. |
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Monday |
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Tuesday |
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Wednesday |
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Thursday |
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Friday |
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Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
Stretches |
Reps/Duration |
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Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
Jog |
4oo m |
|
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
Neck rotations |
20 count |
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Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
Small arm rotations |
20 count |
|
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
Bit arm rotations |
20 count |
|
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
Chest stretch |
20 count |
|
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
20 count |
Calf/Achilles stretch |
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