Anatomical Adaptaion Session Plan
Preparing muscles, joints, ligaments and tendons for the future.
Day 1:
Circuit Training: (Own Body Weight),15 reps for every exercise, rest 60 seconds between exercises and rest 2-3 mins between circuits.
Squats
Push ups
Bent Knee sit ups
Two legged low hops on spot
Back extensions
Pull ups
Burpees
Repeat the above......if pull ups or push ups are too hard then do an easier variation ie press up on knees and assisted pull up machine.
Day 2:
Jog for 14-45 mins at a gentle intensity roughly 60% MHR (MHR= max heart rate)
Day 3:
Repeat the circuit above
Additional circuit exercises you could include:
Medicine ball chest throws
Medicine ball forward throw (between legs)
Lunges
Upright rowing
Trunk rotation
Jump squats...............The list is endless.
Day 1:
Circuit Training: (Own Body Weight),15 reps for every exercise, rest 60 seconds between exercises and rest 2-3 mins between circuits.
Squats
Push ups
Bent Knee sit ups
Two legged low hops on spot
Back extensions
Pull ups
Burpees
Repeat the above......if pull ups or push ups are too hard then do an easier variation ie press up on knees and assisted pull up machine.
Day 2:
Jog for 14-45 mins at a gentle intensity roughly 60% MHR (MHR= max heart rate)
Day 3:
Repeat the circuit above
Additional circuit exercises you could include:
Medicine ball chest throws
Medicine ball forward throw (between legs)
Lunges
Upright rowing
Trunk rotation
Jump squats...............The list is endless.
