MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)

Transcript:MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS):
MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS) ACTIVATIONS + WARM UP (5MINS) EXERCISE 1: ACCELERATION + POWER After completing each exercise, sprint to each outlined distance. Exercise 1 to 5 sprint 15m Exercise 6 to10 sprint 30m x5 Squat x4 Squat x3 Squat x2 Squat x1 Squat x5 Lunges x4 Lunges x3 Lunges x2 Lunges x1 Lunges EXERCISE 2: ACCELERATION + POWER Perform the below drill consistently for 1 minute. 1 min break and repeat. X4 TIP: Keep eyes up and keep focused. EXERCISE 3: CORE (10min) 1) Russian twists – 20 sec on 40sec off 2) Leg Raises– 20 sec on 40sec off 3) Sit ups – 20 sec on 40sec off 4) Toe Taps - 20 sec on 40sec off 5) Plank 20 sec on 40sec off X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT) WORK/ REST RATIO = 20sec work / 40 sec rest X 1 *SEE MY NETFIT VIDEO Play a game of fitness UNO *SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT) WORK/ REST RATIO = 20sec work / 40 sec rest X 2 *SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING ACTIVATIONS + WARM UP VIDEO (5MINS) EXERCISE 1) ACCELERATION RUNNING 60% (stride) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones. Complete 2 times Then rest for 2mins between sets x2 EXERCISE 2 Consistently running for 2 minutes, keep speed at a steady state throughout the run. 10 sec of fast feet while squatting. Then rest for 2mins between sets x2 EXERCISE 3: ACCELERATION “Flying 35s” Sprinting/striding 30m up and back (full length of a netball court) within 35 seconds. X 8 EXERCISE 4: STRENGTH – CORE Russian twists - 20 sec on 40sec off Leg Raises – 30 sec on 30sec off Sit ups – 30 sec on 30sec off Mountain Climbers – 30 sec on 30sec off Push ups – 30 sec on 30sec off X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m STRIDE STRIDE WALK STRIDE 10M SQUAT ON THE SPOT 15m STRIDE OR JOG X LUNGES ON THE SPOT 30m X X FAST FEET X 30m STRIDE WALK WEEK 13: TRAINING PLAN BEGINNER LEVEL YOU ARE ON FIRE STRIDE OR JOG START 5m 5m BACKWARD DEFENCE SHUFFLE JOG 10M 7m 7m 5m MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS) ACTIVATIONS