Week | Warm up | Resistance training | Stretching and cool down |
---|---|---|---|
1 − 2 | Seated: Straight arm forward rotation1 Straight arm backward rotation1 Straight arm up-and-down flapping1 Seated forward and backward stepping1 Seated hip abduction and adduction stepping1 Seated knee raise1 | Seated: Seated forward leg extension1 Seated backward leg curl1 Standinga: Single leg knee raise2 Alternate knee raise1 Mini squat (30°)1 | Seated: Seated hamstring stretch2 |
3 − 4 | Seated: Straight arm forward rotation1 Straight arm backward rotation1 Straight arm up-and-down flapping1 Straight arm horizontal abduction and adduction1 Trunk rotation and hold1 Standinga: Straight leg forward kick1 Straight leg backward kick1 Straight leg hip adduction and abduction1 Alternate knee raise1 | Seated: Straight leg forward kick2 Straight leg circling2 Standinga: Calf raise2 Mini squat (45°)2 | Standinga: Hamstring stretch2 Calf stretch2 |
5 − 6 | Seated: Straight arm forward rotation1 Straight arm backward rotation1 Straight arm up-and-down flapping1 Straight arm horizontal abduction and adduction1 Trunk rotation and hold1 Standinga: Straight leg forward kick1 Straight leg backward kick1 Straight leg hip adduction and abduction1 Alternate knee raise1 | Seated: Straight leg circling2 Straight leg alternate crossover2 Standinga: Single leg standing2 Single leg calf raise2 Wall squat2 | Standinga: Hamstring stretch2 Calf stretch2 Upper trapezius stretch2 |
7 − 8 | Seated: Straight arm forward rotation1 Straight arm backward rotation1 Straight arm up-and-down flapping1 Straight arm horizontal abduction and adduction1 Trunk rotation and hold1 Standinga: Straight leg forward kick1 Straight leg backward kick1 Straight leg hip adduction and abduction1 Alternate knee raise1 | Standinga: Single leg standing2 Single leg calf raise2 Side lunges2 Wall squat2 | Standinga: Hamstring stretch2 Calf stretch2 Upper trapezius stretch2 Side trunk flexion stretch2 Forearm stretch2 |