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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). Workouts are 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 30 seconds followed by 90 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 Stability Ball Rollercoaster 1 10 Bodyweight Squats 1 12 Stability Ball Bridge 1 30 secs Backward Lunge & Twist 1 6 / side Push-ups 1 10 Stability Ball Knee Balance 1 30 secs Lateral Squats 1 8 / side Single Leg Glute Bridge 1 6 / side

7 Functional Strength Exercise Sets Reps 1a) Dumbbell Squats with Calf Raise b) Stability Ball Dumbbell Chest Press a) BOSU Single Leg Squat Balance* 2 30 secs / leg 2b) Stability Ball Push-ups 2 max 2c) Balance Board Rotations* 2 45 seconds 3a) Stability Ball Dumbbell Row / arm 3b) Stability Ball Rollouts a) Band Pull with External Rotation* b) Stability Ball Side Bridge 2 30 secs / side 4c) BOSU Dead Bugs* 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 which are especially tight.

9 Functional Strength Workout B Dynamic Warm-up Exercise Sets Reps Balance Board Squats* 1 12 Stability Ball Rollercoaster 1 10 Backward Lunge & Twist 1 6 / side T Push-ups 1 10 Aeroplanes 1 6 / side YTWL 1 5 each Stability Ball Knee Balance 1 30 secs Stability Ball Bridge 1 30 secs

10 Functional Strength Exercise Sets Reps 1a) Chin-ups 2-3 max 1b) Single Leg Deadlift / leg 2a) Dumbbell Reverse Flyes b) Stability Ball Jack-knife c) Bird Dogs 2 10 / side 3a) Alternate Dumbbell Shoulder Press Curl / side 3b) Split Squat Jumps / side 4a) BOSU Dumbbell Lateral Raises* 2 8 4b) BOSU Up Down Bridge* secs 4c) Cable / Band Reverse Woodchop 2 10 / side * 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 which 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 20 mins 30 seconds high intensity 90 seconds recovery 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 20 mins 60 seconds high intensity 60 seconds recovery 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 Stability Ball Rollercoaster Squat down on the ground with your chest leaning on the stability ball. Push off with your feet and roll over the top off the ball braking yourself with your hands before pushing back to the start position. Repeat for the required number of repetitions. Bodyweight Squats Stand with your feet shoulder width apart or slightly greater and hands behind your head. Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair. Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then slowly return to the start position. Stability Ball Bridge Support your weight with your toes on the ground and your forearms on the ball, creating a straight bridge with your body. Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.

15 Backward 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. Push-Ups Start with your hands slightly wider than shoulder width apart and in line with the middle of your chest. Keeping your body straight, lower yourself until your nose is about to touch the ground and then push back up to the start position. You can perform these on your knees instead if you like. 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.

16 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. 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).

17 Functional Strength Dumbbell Squats with Calf Raise Stand with your feet shoulder width apart or slightly greater. Hold the Dumbbells by your side throughout the squat. Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair. Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then push right up onto your toes. Stability Ball Dumbbell Chest Press Lie on the ball with your upper back in the middle of the ball. Start with the dumbbells at chest level in line with the middle of your chest. Press the dumbbells together above the middle of your chest and slowly lower them to the starting position. BOSU Single Leg Squat Balance* Stand on top of a BOSU on one leg. Keeping your core braced, back flat, chest up and shoulders back, descend into a half squat position and hold this position trying to maintain your balance and good posture for the required time. * Alternative If you don t have a BOSU you can perform this exercise on the ground. To add more instability simply close your eyes.

18 Stability Ball Push-Ups Perform a push-up with your hands on a stability ball. Make sure you keep your core braced throughout the exercise. Balance Board Rotations* Stand on a balance board with your arms out in front. Maintain good posture (core braced, back flat, chest up and shoulders back) as you rotate your upper body from one side to the other for the required time whilst trying to maintain your balance. To add to the challenge you can hold onto a weight plate or medicine ball. * Alternative If you don t have a balance board you can perform this exercise kneeling on a stability ball.

19 Stability Ball Dumbbell Row Stand with your feet shoulder width apart and bending from your hips, place one hand on the stability ball. Keeping your back straight and core braced pull the dumbbell to the side of your torso and then slowly lower to full extension. You should keep your elbow tucked close to your body throughout the action. Do the required number of repetitions and repeat using your other arm. Stability Ball Roll-Outs Kneel with your hands resting on the ball. Keeping your core braced; roll the ball away from your body and then roll it back towards yourself using your core muscles.

20 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. * Alternative If you are using a cable machine in the gym you can do a single arm variation. Stability Ball Side Bridge Rest your elbow and forearm on the stability ball and adopt a stance with your bottom foot back and your top foot forward. Brace your core and hold your body as straight as possible for the required time.

21 BOSU Dead Bugs* Lie on your back on the BOSU with your knees and elbows tucked in. Keeping your core braced, slowly extend one leg and the opposite arm. Slowly return to the start position and repeat on the opposite side. * Alternative If you do not have a BOSU you can perform the exercise on the ground.

22 Functional Strength Workout B Dynamic Warm-up Balance Board Squats* Stand on a balance board and squat pushing your hips back as if you are sitting down onto a chair (keep your core braced and back flat throughout). Your knees should track in line with your feet. Squat as low as you can and push back up to the start position maintaining your balance throughout. * Alternative If you do not have a balance board you can perform bodyweight squats on the ground. Stability Ball Rollercoaster Squat down on the ground with your chest leaning on the stability ball. Push off with your feet and roll over the top off the ball braking yourself with your hands before pushing back to the start position. Repeat for the required number of repetitions. Backward 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.

23 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. 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. YTWL This exercise is helping to promote shoulder stability especially around the shoulder blades. Lie with your stomach on the stability ball and arms hanging down to the ground. Pull your shoulder blades back together and down; 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, W and L.

24 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. Stability Ball Bridge Support your weight with your toes on the ground and your forearms on the ball, creating a straight bridge with your body. Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.

25 Functional Strength Chin-Ups Hang from a bar with your palms facing toward you at shoulder width apart. Pull your body up until your chin is above the bar. Lower your body until your arms are fully extended. Single Leg Deadlift This exercise will help develop strength through your posterior chain (back, glutes, hamstrings). Stand on one leg with a dumbbell in the hand opposite your support leg. Keeping your back straight and core braced; bend forward from your hips and slightly bend your knee, slowly lowering the dumbbell towards the ground. Slowly return to the start position making sure you maintain good posture throughout. Perform the required number of repetitions and repeat on the other leg. Dumbbell Reverse Flyes Start in a bent over position with your knees bent, back straight and core braced. With slightly bent elbows, pull your arms up to parallel by squeezing your shoulder blades together tight.

26 Stability Ball Jack-knife Start in a push-up position with your shins on the stability ball. Brace your core and then bring your knees toward your chest. Return to the starting position and repeat for the required repetitions. Bird Dogs Start on the ground on all fours. Keeping your core braced, simultaneously extend one arm and the opposite leg. Hold the position for 2 seconds and then repeat on the opposite side. Perform the required number of repetitions. Alternate Dumbbell Shoulder Press Curl Stand with your feet shoulder width apart and dumbbells curled to your chest with palms facing towards you. Simultaneously press one dumbbell overhead (twist your palm to face forwards as you press) whilst lowering the other dumbbell down until your arm is straight. Return to the start position and repeat the opposite way. Make sure you keep your core braced throughout the exercise.

27 Split Squat Jumps Start in a split squat position with your opposite arm and leg forwards. Explosively jump into the air (driving with your arms) and land in the opposite split squat position. Repeat for the required number of repetitions. BOSU Dumbbell Lateral Raises* Stand on a BOSU with dumbbells in each hand and elbows flexed at about 90 degrees. Keeping your elbows locked in that position, raise the dumbbells 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 do not have a BOSU you can perform the exercise on the ground.

28 BOSU Up Down Bridge* Start in a push-up position with your hands on a BOSU. Keeping your core braced drop down onto your forearms (one arm first and then the other), then immediately push back up (one arm first and then the other) into the push-up position. Continue this up down cycle for the required amount of time. * Alternative If you do not have a BOSU you can perform the exercise on the ground. Cable / Band Reverse Chop Stand with a wide stance holding a low cable or resistance band. Starting with the cable / band next to your hip, pull it up across your body finishing above your opposite shoulder. Slowly return to the start position. Keep your trunk stable and core braced throughout the exercise. Perform a set on each side of your body.

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