Off season program

 

Day 1

 

Warm up

 

Full Body Stretch

 

Cobra – DWFD x20

 

Lunge with Leg Swing 20x each leg

 

Chest & Shoulder Stretch

 

Trunk Twists

 

 

 

Strength

 

Sit up – Crunch 3 sets of 15

 

Push up 50 Reps

 

Runningmans 3x 20

 

Side planks 3 / 10 each side

 

Wall squat 3 minutes holding

 

Lunges 3x 20

 

 

 

Cool Down

 

Walk and static stretching

 

 

 

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Day 2

 

Warm Up & Stretch

 

5 minutes Skipping

 

Jumping Jacks x50

 

Full Body stretch

 

 

 

Strength

 

Glute Bridges x100

 

A – Z Leg Raises

 

Lying Hip Abduction 3x 15

 

Push Ups x50

 

 

 

Cool Down

 

5 minutes Skipping

 

Full body Static Stretching