WARM UP ROUTINE
Clam
Start with the hips & shoulders square then externally rotate the hip.
The amount of hip & knee flexion may vary depending on the requirements of the exercise.
Try to keep the rest of the body stationary as the hip rotates.
Leg roll over
Start with the arms wide at approximately shoulder height & keep the head & shoulders in contact with the ground.
Rotate the torso & take the leg across the body as high as comfortable towards the opposite arm & repeat the
movements to both sides in a continuous fashion.
The rotation should occur along the length of the spine.
Arm form drills
Start with the legs approximately shoulder width apart & slightly flexed.
Flex both arms in an alternating fashion & allow the elbows to flex at the end of the movement.
With the arm action, think thumb to ear, thumb to pocket.
High knees
Start with an erect posture with the shoulders back. Keep the chin parallel to the ground & the chest out.
Skip on the spot & flex the hips out to the side. The range of motion at the hips may vary depending on flexibility & the
requirements of the exercise.
Maintain a rigid torso & keep the shoulders above the hips.
Lunge
Start with an erect posture with the hips & shoulders facing forward.
Take an exaggerated step forward, keeping torso erect, with the shoulder above the hips, contact the ground with a heel to toe strike
Keep the lead knee directly over the front foot, then push firmly back to the start position.
The thigh of the trail leg should be almost perpendicular to the ground, with the knee under the hip.
Squat
Start with the feet flat on the ground, shoulder width apart or slightly wider.
Flex the hips & knees allowing the torso to lean over the thighs while maintaining neutral curves in the spine.
The knees should track in line with the centre of the feet.
Maintain an erect posture & continue looking forward.
Wall Push up
Feet approximately a metre from the wall, leaning forward maintaining a rigid posture, both hands on the wall
Slowly and under control lower the chest towards the wall
Remove one hand without allowing the shoulder blades to rise and push away to the start position
Repeat using the other hand
Complete 5 minutes of Light Cardiovascular exercise prior to completing the exercises above
Complete 10 repetition of each exercise, before moving to the next, REPEAT once
FLEXIBILITY
Lateral Neck Stretch
Drop the ear towards the opposite shoulder
Add gentle counter resistance by grasping
Hold opposite wrist and draw towards the floor
Posterior Shoulder Stretch
Arm across the body at shoulder height
Apply light presure to counter resist
Lying Quadricep Stretch
Side lying, heel towards bottom
Try to keep knees stacked on top of each other, tilt hips
under
Seated Hamstring Stretch
Long spine, 1 leg out stretched, other bent
Reach towards toes
Hands placed on the floor to assist
Static Calf Stretch
Split stance, feet hip width apart
Keep hip and knee in straight line, leaning forward
Ease heel to floor
Anterior Shoulder/ Bicep Stretch
Palm against the wall, side tilt head away from out
out stretched arm.
Gently turn/rotate body away from wall
Lat- Dorsi Stretch
Gently try to place/lower buttocks to heel
Knees open/apart
Gluteus Maximus Stretch
Cross 1 leg over the other foot, flexed
Draw knee towards the chest
To deepen the stretch, gently press front knee
Kneeling Hip Flexor Stretch
Front knee at 90 degrees
Tilt hips under
Keep spine long
Posterior Shoulder/ External Rotator's Stretch
Arms at 90 degrees
Press outside of forearm into the wall
Apply gentle downward pressure with
opposite hand
Perform each stretch for 15-30seconds, rest 10 seconds then repeat. Breathe normally when stretching. Stretch to where you feel it, NO pain.
ABDOMINAL ROUTINE
Crunch
2 sets
8 reps
Lying flat, knees bent to 90 degrees and feet on the floor
Flex the torso to raise the shoulders off the floor
Hold at the top of the action for 3 seconds
Return to the floor in a controlled manner
Move hands to head, NEXT arms straight over head
Oblique Crunch
2 sets
8 reps
Lying flat, knees bent to 90 degrees and feet on the floor
Roll the knees to the floor, keep the legs together and hips/knees flexed
Reach arms up toward the ceiling
Flex the torso to raise the shoulders off the floor
Hold at the top of the action for 3 seconds
Hold a weight in your hands
Reverse Sit Up
2 sets
8 reps
Keep the head and shoulders on the ground
Start with the hips and knees flexed to 90 degrees
Maintain the same angle in the knee
Towards the posterior tilt the pelvis to raise the knees straight up
Apply gentle pressure with the hands on the ground to assist
Extend legs straight
Plank
Progress
Progress
Progress
2 sets Start with forearms on the ground & elbows under the shoulders
30 secs Maintain neutral curve in the spine and keep shoulder blades flat & on ribs
Increase time progressively to 60 secs
Reverse Sit Up
Progress
2 sets
8 reps
Move hands to head, NEXT arms straight over head
Sit Up with Adductor Squeeze
Progress
2 sets
8 reps
Progress
From the top points of a sit up, knees bent to 90 degrees, heels on floor
Roll the spine back onto the floor over a count of 4 seconds
Return to the top position with the assistance of the arms
Assume the last position you attemped on the phased abdominal sit up
test
Place a soft ball between the knees and squeeze to engage adductors
Complete 4 repetitions with the ball, release and then complete 4 more
Move though the different stages of the 7 phase sit up test
EXERCISE DESCIPTIONS
Push Ups
Push up
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.
Underhand Pulldowns
Sit with the torso in an upright posture & maintain neutral curves in the spine.
The hands should be approximately shoulder width apart with palms facing towards the body.
Pull the bar towards the upper chest then control the movement back to the start position.
Keep the torso in the same position & do not jerk the movement. Avoid shrugging the shoulders or flexing the spine.
Dumbbell Squats
Start with the dumbbells in the shoulder carry position with the feet shoulder width or slightly wider apart.
Descend by allowing the hips & knees to flex to a full squat or as far as correct technique will allow them to extend.
Return to a standing position by extending the hips and knees. The knees should track in line with the centre of the feet.
The knees should track in line with the centre of the feet & maintain neutral curves in the spine.
Standing Medicine Ball Rotations
Start with the feet shoulder width apart or slightly wider & the medicine ball in front of the body.
Rotate the torso from side to side & allow the trail foot to pivot to facilitate internal hip rotation of the lead leg.
A dumbbell or weights plate may be used as an alternative form of resistance.
Maintain abdominal contraction throughout the movement.
Dumbbell Upright Row
Start with the feet shoulder width apart or slightly wider & the shoulders above the hips.
Pull the dumbbells towards the chest while keeping the elbows higher than the wrists.
A barbell can be used as an alternative to the dumbbells.
Rower
Rowing techniques may vary depending on physical attributes of the rower.
Such attributes include torso, arm & leg length & lower back, hip & ankle flexibility.
The first sequence of movements should be the legs, back, shoulders then the arms.
Then splay the legs wide & return the hands between the legs to the start position.
EXERCISE DESCIPTIONS
Lunge
Start with an erect posture with the hips & shoulders facing forward.
Take an exaggerated step forward, keeping torso erect, with the shoulder above the hips, contact the
ground with a heel to toe strike.
Keep the lead knee directly over the front foot, then push firmly back to the start position
The thigh of the trail leg should be almost perpendicular to the ground, with the knee under the hip.
Mountain Climber
Start in a front support position, with the body straight and the neck in line with the spine.
Flex and extend the hips in a dynamic and alternating fashion, for the number of repititions prescribed.
Range of motion will vary for each individual.
Sit up
Lying on your back, bend the knees to 90 degrees, DO NOT have your feet supported.
Flex the torso & slide the hands up the thigh until the fingers are at the knee caps.
Reverse the movement back to the start position, in a controlled manner.
Push up
Push up
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.
Squat
Start with the feet flat on the ground, shoulder width apart or slightly wider.
Flex the hips & knees allowing the torso to lean over the thighs while maintaining neutral curves in the spine.
The knees should track in line with the centre of the feet.
Maintain an erect posture & continue looking forward.
EXERCISE DESCIPTIONS
Rower
Rowing techniques may vary depending on physical attributes of the rower.
Such attributes include torso, arm & leg length, lower back, hip & ankle flexibility.
The first sequence of movements should be the legs, back, shoulders then the arms.
Then splay the legs wide & return the hands between the legs to the start position.
The damper setting for bigger and heavier users would be 10 while a smaller and lighter user
would benefit from a lower damper setting like 2-5.
RPE- Rate of Perceived Effort