Resistance Training

For the resistance-training programme, you should aim to complete 20 repetitions on each weight for all 3 sets of each exercise. Once you are able to do this, then you can increase the weight and continue to aim for 3 sets of 20 repetitions (increase the weight again when necessary).

Flexibility Training

Each of the stretches detailed in the Flexibility Training section should be completed. Perform the movement until a feeling of mild discomfort is felt in the target muscle and then hold the position for 15 to 20 seconds.

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