Day 1 25.04.2020 PDF

AL WASL SC Training Program
25.04. – 30.04.2020
- 30 Min Core Strength
- 30 Min EXT Running Program
DAY 1: 25.04.2020
Workout Structure
- Warm Up: 5 Minute Total Body - 30 Seconds Each
- Core: 5 Groups; 2 Exercises Each, 2 Sets per Exercise, AB AB pattern, Intervals of 45 Sec On, 15 Off
- 5 Minute Cool Down + Stretch
- 30 Min EXT Running Program
Warm Up (5 Minute Total; 30 Seconds Each)
- Torso Rotations
- High Knee March
- Side Bend L
- Side Bend R
- Toe touch Sweeps
- Imprint
- Toe Taps
- Reverse Plank
- Plank
- Swimmers
Core:
Group 1 (2 Sets Each of 45 Sec On, 15 Off)
- Toe Touch Crunch
- Back Bow
Group 2
- Side Hip Raise L
- Side Hip Raise R
Group 3
- Russian Twist
- Bent Over Rotations

Group 4
- Crunch
- Shell Back Extensions
Group 5
- Plank Dips
- T Stabilization L&R
Cool Down (5 Minutes Total; 30 Seconds Each)
- Seated Side Bend L
- Seated Side Bend R
- Butterfly
- Hip Stretch
- Toe Touch Stretch
- Cobra
- Shell
- Deep Glute L
- Deep Glute R
- Full Body Stretch
VIDEO CORE
EXT Running Program
- 5 min Heart Rate (HR) 140 – 150 (Tempo that you can talk with somebody)
- 15x (15 Sets) 200 meter in 40 sec., resting time 30 sec
- 3 min Walking after Set 15
- 5 min Heart Rate (HR) 140 – 150 (Tempo that you can talk with somebody)