Running Warm Up

1) 5min Easy Run or 2-3min Skipping & 2-3min Easy Run 2) 3 Rounds of: a) 10m Straight Leg Skip b) 10m A Skip c) 10m B Skip d) 10m Karaoke Left Side e) 10m Karaoke Right Side 3) Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors 4) Fast Running Progression (3min total) - 50sec easy jog / 10sec Fast run - 40sec easy jog / 20sec Fast run - 30sec easy jog / 30sec Fast run 5) Rest and prepare for part B.

Run

1 x 5000

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.

Lower Body Biased Strength Warm Up

1) Isometric Wall Sit - 1 set x 30-60sec Progress to single leg 1 x 15-30sec per side if possible. https://youtu.be/cWTZ8Am1Ee0?si=OSqVAIBO1RQy0U9T 2) Chinese Plank - 1 x 30-60sec https://youtu.be/wqWIOvZH1qc?si=9SrBpUnrBaynmP9I 3) World's Greatest Stretch - 1 set x 5 reps on each side https://youtu.be/-CiWQ2IvY34?si=lPzh8mOvxiEe3dK1 4) Rearward Roll into Dynamic Hamstring Stretch - 1 set of 5-10 reps https://youtu.be/M9KosRCCOT4?si=7lXuPs0Jh1WBgSjX 5) Walking Lunge with knee to chest stretch - 1 set x 20 (10 per side) https://youtu.be/lPcwcM2VO7I?si=qRyWAchUmXYR4SIF 6) Paused Jumping Air Squats - 1 set x 5-10 reps https://youtu.be/VqLI71mMK4M?si=85j4twLzBGZUUdg6

Extensive Plyometrics & Isometrics

Complete 5 Rounds of: - Double leg forward jumping pogo hops x 15 - Double leg zig zag pogo hops x 15 - Static lunge hold 10-30sec per side L/R - Chinese plank hold 10-30sec Record in your session notes your seconds held for the Static Lunge (L&R) and Chinese Plank Hold individually. Notes: 1) Double leg forward jumping pogo hops - Limited ground contact time with maximum height while forward movement. 2) Double leg zig zag pogo hops - Limited ground contact time with maximum height while forward movement in a zig zag. Please see attached video links for exercise demonstrations if necessary. Forward jumping pogo hops: https://www.youtube.com/shorts/rOzoqB9pSyg Zig zag pogo hops: https://www.youtube.com/shorts/jSA2wW98bQI Static lunge hold: https://www.youtube.com/shorts/60DPipXKqhE Chinese plank hold: https://www.youtube.com/shorts/J_gZjxn7go8

Broad Jump

5 x 1

Box Squat

Smith Machine Single Leg Romanian Deadlift

Barbell Step Ups

Standing cable leg abduction

Standing machine calf raise

10min Gentle Morning Yoga for Beginners

1 x 10:00

Running Warm Up

1) 5min Easy Run or 2-3min Skipping & 2-3min Easy Run 2) 3 Rounds of: a) 10m Straight Leg Skip b) 10m A Skip c) 10m B Skip d) 10m Karaoke Left Side e) 10m Karaoke Right Side 3) Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors 4) Fast Running Progression (3min total) - 50sec easy jog / 10sec Fast run - 40sec easy jog / 20sec Fast run - 30sec easy jog / 30sec Fast run 5) Rest and prepare for part B.

Run

1 x 5000

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.

Upper Body Biased Strength Warm Up

1) Side plank on hand alternating sides - 1 set x 10-15 per side https://youtu.be/q56Fhrnc6IE?si=DbgB6UEXbj3HNE_V 2) Cable or banded face pulls - 1 x 15-20 reps https://youtu.be/0Po47vvj9g4?si=xBn9bfsWsHP7NSkf 3) Quadruped Thoracic Rotation - 1 set x 5-10 reps on each side https://youtu.be/QWwiOHexU8I?si=VXYQ9Srq4kwNHw2S 4) Broomstick mobility drills: A) Shoulder dislocates x 10 (5 x forward / 5 x back) B) Broomstick figure 8s x 10 (5 per side) C) External shoulder rotation x 10 (5 per side) D) Back scratches x 10 (5 per side) E) Helicopters x 10 (5 per side) https://youtu.be/EydWRWn_juo?si=5AcZBcdqCH3z3EAR 5) Bird dog - 1 set x 10 (5 per side) https://youtu.be/QABW99qPiNM?si=BrX33in_N9dTs-4a 6) Downward dog toe taps - 1 set x 10-15 reps https://youtu.be/6-C8WTwUG58?si=-PSoSZ9HjpNrDTvl

Intensive plyometrics and isometrics

5 Rounds of A & B: A) 6 x Single leg zigzag bounds https://youtu.be/QaezKtDZCTE?si=7Obqj_LeTwaBT2vX Superset with: B) 4sec Towell Isometric Knee-High Pull https://youtu.be/5QhQg004S0I?si=uQAqBaFMnLujo5aZ Rest as needed between sets. Notes: - Zig zag bounds reps are a combined count of left and right side. - Gain the greatest possible lateral and forward distance on each bound. - For the towel isometric pull perform a maximal effort pull for the duration listed, try and rip the towel through your feet.

Core Circuit (Dead bugs / Hip Thrusts / Glute Bridges)

Complete 4 rounds of: - 5 x Dead bugs with long and strong pauses (choose your progression from the video below) - 10 x Hip Thrusts (add load if possible) - 15sec x Pause at the top of the hip thrust with the hips extended in a glute bridge. Rest as needed between sets. Dead bugs - https://www.youtube.com/watch?v=mCSUBupA3yg Hip Thrusts - https://youtu.be/pF17m_CXfL0?si=Nbm9QTQ4MbkqmX09 Glute bridge - Hold the top of a hip thrust with a straight body position from shoulders to knees and ribcage remaining down.

Bench Press

Lat Pulldown

Seated DB Shoulder Press

Hanging Leg Raise

Barbell Bicep Curl

DB Skull Crushes

Running Warm Up

1) 5min Easy Run or 2-3min Skipping & 2-3min Easy Run 2) 3 Rounds of: a) 10m Straight Leg Skip b) 10m A Skip c) 10m B Skip d) 10m Karaoke Left Side e) 10m Karaoke Right Side 3) Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors 4) Fast Running Progression (3min total) - 50sec easy jog / 10sec Fast run - 40sec easy jog / 20sec Fast run - 30sec easy jog / 30sec Fast run 5) Rest and prepare for part B.

Run

1 x 5000

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.