Start your strength training with the following warm-up, then complete either day 1 or day 2 of the program alternating each time.
Click below to download a printable copy of the strength workout checklist for weeks 1-3.
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Reps
Jog
5 minutes
Hamstring 90/90 Stretch
6 each way
Inch Worm
6
Walking Lunge
6
Glute Bridges
6 each way
Archer Stretch
6 each way
Banded T’s
10
Squat Jumps
2 x 6
Activity
Click on each activity to view a Video Explanation/ Example
Week 1
Week 2
Week 3
Incline Push Ups
3 x 8
3 x 10
3 x 12
Band Pull Throughs
3 x 10
3 x 12
3 x 14
Banded Rows
3 x 8
3 x 10
3 x 12
Hamstring Iso Bridge 90 degrees
3 x 10 sec
3 x 15 sec
3 x 20 sec
Shoulder – Banded Reverse Throw
3 x 8
3 x 10
3 x 12
Plank elevated
3 x 20
3 x 30
3 x 40
Bird Dogs – legs only
3 x 8
3 x 10
3 x 12
Banded Lat Pull Down
3 x 8
3 x 10
3 x 12
Step Ups
3 x 8es
3 x 10es
3 x 12es
Reverse Lunges
3 x 8es
3 x 10es
3 x 12es
Banded Chest Press
3 x 8
3 x 10
3 x 12
Hamstring Iso Bridge 90 degrees
3 x 10sec
3 x 15sec
3 x 20sec
Shoulder – Banded Reverse Throw
3 x 8
3 x 10
3 x 12
Mason Twist
3 x 20
3 x 30
3 x 40
Side Plank – from knees
3 x 10sec es
3 x 15sec es
3 x 20sec es