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2 Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A, then in week 2 you will do B,A,B. Ideally you will have a rest day between each functional strength workout (however you can perform cardio workouts on these days). Never skip the Dynamic Warm-up or Recovery / Stretches, as this will increase the likelihood of injury. If you are pressed for time, cut down on the strength exercises in the middle part of the workout instead (eg do 1 set instead of 2). Workout A is broken into supersets. A superset is where you complete consecutive exercises with little to no rest in between. You then rest after the superset is completed before repeating the superset another time (so you have done each exercise twice). Eg In Workout A; do exercise 1a and 1b consecutively, then rest and complete the superset again. After you have completed the superset twice, move onto superset 2. Rest periods between supersets should be approximately 60 seconds. Perform all strength exercises in a controlled manner (1-2 seconds each movement of the exercise), eg Stability Ball Push-ups 2 seconds to lower your body and 1 second to push back up. Choose a weight that is challenging. You shouldn t be able to do more than one or two more repetitions at the end of a set. Concentrate on perfect technique 6 reps with perfect form are better than 8 sloppy reps.

3 Cardio Workouts Do cardio workouts 2 3 times per week. Cardio workouts can be completed on the same day as Functional Strength workouts or on the off days. For cardio workouts you can do either an interval workout, play a sport (extreme sport or other), or do a cardiovascular activity of your own choice for mins. Try and do at least one interval workout each week. There are two interval workouts to choose from Level 1 and Level 2. The level 2 workout is more challenging than the Level 1 workout. The interval workouts are a mix of high intensity intervals and recovery periods. For example if you chose running as your activity for Interval Workout Level 1, you would run hard for 20 seconds followed by 10 seconds of jogging / walking to recover before repeating for the required time.

4 Weekly Training Schedule Your weekly training schedule should include: 2 3 Functional Strength workouts 2 3 Cardio workouts (Interval training, cardiovascular activities or sports) Your weekly training schedule will look something like this: Mon Tues Wed Thurs Fri Sat Sun Functional Strength Workout A Interval Training Functional Strength Workout B Swimming 45 mins Functional Strength Workout A Extreme Sport Rest Please feel free to be flexible with your training schedule depending on your current exercise levels and time spent enjoying your extreme sport and/or other sports. The last thing you want to do is overtrain and injure yourself. Please print out the training calendar on the following page and once you have filled it in; simply stick it to your refrigerator (or somewhere you will see it).

5 Training Schedule Mon Tues Wed Thurs Fri Sat Sun

6 Functional Strength Workout A Dynamic Warm-up Exercise Sets Reps Reverse Lunge & Twist 1 8 / leg Stability Ball Balance 1 45 secs Single Leg Single Arm Bridge 1 20 secs / side Single Leg Glute Bridge 1 8 / leg Band Pull w/ External Rotation 1 10 BOSU Single Leg Balance Touch * 1 4 reps / leg Spiderman Climbs 1 10 / side T - Push-ups 1 10 * For alternate exercise see exercise directory

7 Functional Strength Complete the exercises in supersets. For superset 1 and 3 you can either do 2 or 3 sets depending on how much time you have available and how hard you want to workout. Take short rest breaks as you need them between exercises. Exercise Sets Reps 1a) Single Leg Squats / leg 1b) Plyometric BOSU Push-ups * a) BOSU T-Jumps * 2 5 2b) Flat Side Up BOSU Push-ups * 2 max 2c) Dumbbell Reverse Chop 2 8 / side 3a) Single Arm TRX Row * 2-3 max reps / arm 3b) Stability Ball Russian Twist / side 4a) Side Bridge Band Row 2 10 / side 4b) Balance Board Squat Holds * 2 8 x 5 sec holds 4c) Same Side Bird Dogs 2 10 / side * For alternate exercise see exercise directory

8 Recovery / Stretches Perform each of the stretches shown below. Hold stretches for seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches on muscle groups that are especially tight.

9 Functional Strength Workout B Dynamic Warm-up Exercise Sets Reps Balance Board Shoulder Press * 1 12 BOSU Side Bridge * 1 30 secs / side Lateral Squats 1 8 / side Spiderman Climbs 1 10 / side Aeroplanes 1 8 / leg Band Pull w/ External Rotation 1 10 Fire Hydrants 1 Hip Twisters 1 5 each direction / leg 20 each direction

10 Functional Strength Do the following exercises in a circuit. Complete 2-3 circuits. Take short rest breaks as you need them between exercises. Exercise Sets Reps Single Leg Deadlift w/ Shoulder Press / side Single Arm Band Row BOSU Stability Ball Bridge * secs Single Arm BOSU Lateral Raises * / arm Band Twist & Hold x sec hold 180 Jumps each direction Overhand Pull-ups 2-3 max Stability Ball YTWs reps each position * For alternate exercise see exercise directory

11 Recovery / Stretches Perform each of the stretches shown below. Hold stretches for seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches on muscle groups that are especially tight.

12 Cardio Workouts Interval Training Level 1 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing. Warm-up 5 mins Moderate intensity Intervals 4 mins 15 seconds high intensity 15 seconds recovery Repeat 4-minute intervals up to 3 times with 2-3 minutes rest in between. Cool down 5 mins Low intensity Stretch / Recovery Perform the stretch sequence from the functional strength workouts Interval Training Level 2 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing. Warm-up 5 mins Moderate intensity Intervals 4 mins 20 seconds high intensity 10 seconds recovery Repeat 4-minute intervals up to 3 times with 2-3 minutes rest in between. Cool down 5 mins Low intensity Stretch / Recovery Perform the stretch sequence from the functional strength workouts

13 Exercise Directory On the following pages is a directory of the exercises used in the workouts. If you are unsure of how to perform any of the exercises correctly, make sure you get instruction from a qualified fitness trainer. When performing exercises it is extremely important to have a good technique. Remember - it is better to perform 6 reps with perfect technique than to perform 10 sloppy reps. Whilst doing the exercises, make sure you adhere to the following principles: Bracing your core When performing all of the exercises you will need to remember to brace your core. This means you are activating the muscles around your abdominals and lower back. It will help prevent lower back injuries, increase core stability & strength and promote good posture. To brace your core simply tense your abdominal muscles as though someone was going to punch you in the stomach. Make sure you maintain a normal breathing pattern. Another good cue is to remember to stay tall through your torso. By staying tall you should automatically adopt this position. Good posture For most of exercises (especially those done in a standing position) you will need to maintain good posture. This means bracing your core, keeping your chest up, shoulders back & down and neck straight. Stand up and practice this position so you know how it feels. Do your best to maintain good posture throughout your workout.

14 Functional Strength Workout A Dynamic Warm-up Reverse Lunge & Twist From a standing position, take a big step backward into a lunge position and simultaneously twist up and away from your back leg. Push back to a standing position and repeat with your other leg. You should feel a stretch through your hip flexors (front of your hip) when performing this exercise. Stability Ball Balance Balance on the ball on your knees for the required time. Make sure you are not going to fall onto any objects. If it is easy to balance like this for the required time, try balancing on one knee and one foot. Single Leg Single Arm Bridge Get into a standard bridge position resting on both forearms and toes. Extend one arm and the opposite leg and hold bridge for the required time before repeating with the other arm and leg.

15 Single Leg Glute Bridge Lie on your back with your knees flexed and feet flat on the ground. Raise your hips off the ground creating a straight bridge between your shoulders and knees. Keeping your core braced and squeezing your glutes (butt muscles) extend one leg off the ground. Hold this position for 2 seconds then swap legs for the required number of repetitions (make sure you keep the bridged position throughout; always keeping your hips up off the ground). Band Pull with External Rotation* Stand with your feet shoulder width apart, core braced and arms forward with each hand holding onto an end of the band. Pull the band towards you keeping your elbows up and out to the side (also pull your shoulder blades back and down). When your elbows reach 90 degrees, externally rotate your forearms towards the sky. Slowly reverse the movement and return to the start position and repeat for the required number of repetitions.

16 BOSU Single Leg Balance Touch Start by balancing on one leg on a BOSU. Bend your knee and bent down to touch one hand on the side of the BOSU. Stand back up and then bend down again to touch the other hand to the BOSU. Stand back up and then bend down and touch both hands on the BOSU. That is one repetition. Repeat for the desired reps and then do the same on the other leg. Make sure you keep your back as straight as you can throughout the exercise. * Alternative If you don t have a BOSU you can perform this exercise on the ground, but close your eyes to increase the difficulty. Spiderman Climb Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe touches the ground, then take it back to the start position. Repeat with the other leg. T Push-ups Start in a push-up position and push-up and rotate one arm up towards the sky. Return to the start position and repeat on the other arm. Make sure you keep your core braced throughout the exercise.

17 Functional Strength Single Leg Squats Stand on one leg and hold a dumbbell in your hands. Extend your arms to the front as you squat down and extend the other leg behind. Concentrate on keeping a straight back throughout the exercise. Squat down as far as you can whilst maintaining good form. Plyometric BOSU Push-ups Start in a push-up position with one hand on the BOSU. Push-up with enough force to propel yourself into the air, and whilst in the air move your upper body so that you come down with your other hand on top of the BOSU. Repeat by alternating sides. Maintain a braced core throughout the exercise to protect our lower back. * Alternative If you don t have a BOSU you can perform plyometric push-ups on the ground. Simply perform a standard push-up, but explode up with enough force for your hands to leave the ground. You can add a clap in if you like. If they are too hard, try performing plyometric pushups on your knees.

18 BOSU T-Jumps This exercise is excellent for helping your landing ability for landing jumps and tricks. Make sure the BOSU is on a non-slip surface. Start standing about one metre behind the BOSU (or closer to start with until you are confident of landing safely). Jump off both feet and land evenly on the BOSU making sure your absorb the landing into a squat position, maintaining good posture and a braced core. Jump off laterally (to one side), land, and then jump back onto the BOSU side on (you will be facing forwards the whole time). Repeat this by jumping off to the other side and then back onto the BOSU. Finally jump backwards to your starting position behind the BOSU. That is one repetition. Repeat the entire T-shape for the required number of reps. * Alternative If you don t have a BOSU you can perform this exercise on the ground. There are 2 parts to this exercise alternative. Part 1 - Instead of landing on two feet, jump forward and land on one foot, making sure you absorb the landing by bending your knee. Repeat on the other leg. Do the required number of reps on each leg. Part 2 Stand on one leg and then jump sideways off that leg landing on the other leg. You will always face the front and always land on the outside leg (it is basically jumping from side to side off one leg and landing on the other). Repeat the required reps on each leg. This part of the exercise is called a lateral hop or lateral bound. Flat Side Up BOSU Push-Ups Perform a push-up with your hands on a BOSU with the flat side of the BOSU facing up. Make sure you keep your core braced throughout the exercise. * Alternative If you don t have a BOSU you can perform this exercise a stability ball instead (ie. Stability ball push-ups)

19 Dumbbell Reverse Chop This is an excellent rotary core strength exercise. Start with a wide stance holding a dumbbell next to one foot. Make sure you are bending from your hips and knees and keeping a straight back. Lift the dumbbell up across your body (maintaining a braced core) finishing up above your opposite shoulder. In a controlled manner lower the dumbbell back to the starting position. Complete the required number of reps and then repeat on the other side of your body. Single Arm TRX Row Start holding onto the TRX with one hand. Lean back on an angle that you will be able to pull yourself back up with one arm (the more upright you are, the easier it will be). Lower your body until your arm is straight and then pull yourself back up until your hand is next to your chest (similar action to a single arm row). Repeat the required reps with each arm. * Alternative If you don t have a TRX suspension trainer you can perform single arm dumbbell rows.

20 Stability Ball Russian Twist This exercise helps develop rotary core strength. Lie on a stability ball with your feet on the floor and knees at right angles. Hold a weight plate / dumbbell above your head and roll to the side until the tip of your shoulder is on the ball. Repeat by rolling onto the other side and then back to the middle (that is one full repetition). Side Bridge Band Row Start in a side bridge position on the ground holding onto a resistance band in front of your chest. Maintaining a braced core, pull the band towards your body keeping your elbow tucked in (like a single arm row) and then slowly return to the starting position. Perform the required reps on each side of your body.

21 Balance Board Squat Holds Stand on a balance board and then squat down and hold for 5 seconds, making sure your maintain good posture with your chest up. Repeat the squat for the required reps, each time staying down for 5 seconds. * Alternative If you don t have a balance board you can perform single leg squat holds on the ground. Repeat the single leg squat for the required reps, each time staying down for 5 seconds. Close your eyes to increase the difficulty. Same Side Bird Dogs This is a more advanced version of the bird dog. An excellent exercise for core stability. Start on the ground on all fours. Keeping your core braced, simultaneously extend one arm and the same side leg. Hold the position for 2 seconds and then bring your knee and elbow together before extending them again. Repeat for the required number of reps and then do the same on the other side of your body. Note: This exercise is harder than it looks and you may find that you can t keep your balance. Keep practicing and if you need to, do some standard bird dogs where you extend the opposite arm and leg instead.

22 Functional Strength Workout B Dynamic Warm-up Balance Board Shoulder Press Stand on a balance board holding a light set of dumbbells (remember this is just a warm-up). Try to maintain your balance as you press the dumbbells overhead. * Alternative If you don t have a balance board you can perform the exercise standing on one leg. Close your eyes to challenge your balance more. BOSU Side Bridge Create a straight bridge with your body by resting your elbow and forearm on the BOSU and feet on the ground. Brace your core and hold your body as straight as possible for the required time. * Alternative If you don t have a BOSU, you can perform a side bridge on the ground or on a stability ball.

23 Lateral Squat Start with your feet as wide apart as comfortable and your hands behind your head or out to the front for balance. Lunge over to one side by bending your knee and pushing your hips back as though you were sitting onto a bench. Your bent knee should not extend over the front of your toe. Repeat with the opposite leg. Note: You will feel a stretch in your groin when doing this exercise. Spiderman Climb Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe touches the ground, then take it back to the start position. Maintain a braced core throughout the exercise. Repeat with the other leg. Aeroplanes Stand on one leg with your arms straight out to the side. Keeping your back flat and core braced, bend forward at your hip until your torso is parallel to the ground. Squeeze your glutes as you extend back up to a standing position. Perform the required number of repetitions on one leg then repeat on the other leg.

24 Band Pull with External Rotation* Stand with your feet shoulder width apart, core braced and arms forward with each hand holding onto an end of the band. Pull the band towards you keeping your elbows up and out to the side (also pull your shoulder blades back and down). When your elbows reach 90 degrees, externally rotate your forearms towards the sky. Slowly reverse the movement and return to the start position and repeat for the required number of repetitions. Fire Hydrants This is a good exercise for hip mobility. Start on the ground on all fours and lift one knee off the ground. Abduct your thigh away from your body like you are a dog about to do your thing on a fire hydrant. Next straighten you leg before bringing it back to the start position. The movement is very similar to a frog kick. Repeat for the required reps on with each leg. Hip Twisters This exercise will help warm-up your core and hips. Simply jump and twist your hips from side to side each jump. You are trying to keep your upper body as still as possible while twisting your hips from side to side. Maintain a braced core throughout. The emphasis is on small and fast jumps.

25 Functional Strength Single Leg Deadlift w/ Shoulder Press This exercise is basically 2 exercises combined. Stand on one leg and perform a standard single leg deadlift. Once your have come back up to the start position lift the dumbbell up to your shoulder and then press the dumbbell overhead whilst maintaining your balance. Maintain a braced core and try to keep a straight back throughout the exercise. Single Arm Band Row Stand with your feet shoulder width apart and a resistance band in one hand with your arm out straight. Pull the band in until your hand is level with your chest. Keep your elbows out to the side (as opposed to tucked in by your side). Slowly return to the start position.

26 BOSU Stability Ball Bridge Perform a standard bridge but with your forearms on a stability ball and feet on a BOSU. Maintain a braced core for the required time. * Alternative If you don t have a BOSU, just have your feet on the ground. To make it more challenging, lift one foot into the air. Single Arm BOSU Lateral Raise Stand on a BOSU with a dumbbell in one hand and elbows flexed at about 90 degrees. Keeping your elbows locked in that position, raise the dumbbell up to shoulder level and then slowly lower back to the start position. Make sure you brace your core throughout the exercise. * Alternative If you don t have a BOSU you can do the exercise standing on one leg on the ground. Stand on the leg opposite to the hand holding the dumbbell.

27 Band Twist & Hold This is an excellent rotary core exercise. Stand holding a band out to one side of your body. Keeping your core braced, rotate the band across your body and then back to the start position (do this movement quickly but controlled). Do this 10 times and then hold your arms out in front of you for 10 seconds. Repeat this 3 times on each side of your body. 180 Jumps Jump 180 degrees in one direction and land by bending your knees to absorb the landing. Immediately jump 180 degrees in the other direction. Repeat for the required repetitions. Overhand Pull-ups Perform a pull-up with an overhand grip (palms facing away from you). If these are too hard, you can jump up and then very slowly (3-5 seconds) lower yourself down before repeating 5 times.

28 Stability Ball YTWs This exercise is helping to promote shoulder stability especially around the shoulder blades. Lie with your stomach on the stability ball and knees pressing into the ball. Start with your arms hanging down and then extend your arms into the Y position. Hold the position for one second before lowering your arms. Repeat for the required number of repetitions and then do the same in each of the remaining positions T and W. Try and make sure you are pulling your shoulder blades back together and down at each of the positions. Start Position Y Position T Position W Position

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