4 Week Exercise/Activity Programme Overview

Aim: Increase strength/power in both shoulders

Warm up-

• Skipping using a jump rope for 5 minutes
• Shadow boxing in the mirror for 5-10 minutes
• Light pad work- going through all the punches for 5 minutes

Stretches-

These need to be dynamic and not static as we want the body to stay/get warm.

• Arm circles- forwards and backwards 10 seconds each direction
• Arm swings- open and closing the arms 20 seconds
• Side flexion (both sides) hold for 5- 10 seconds

Resistance training-

These are completed using a resistance band.

• Pull apart- arms out in-front of you with a slight bend at the elbow, ensuring there is always tension in the band- open and close the arms.
• Triceps pull- holding the band behind your back vertically, the bottom hand bringing the band around to the side of the body, the top hand making sure the elbow is pointing up, extend that arm up and down again, making sure there is always tension in the band
• Lat pull down/ overhead pull downs- wrapping the band around a machine (i.e. pull up bar) starting with your hands above your head, pull down either side of your body with the finishing position being your arms are out straight either side of you, and release.
• Bicep curls- standing on the resistance band you can the option to curl one arm up and a time or both at the same time. Ensuring the elbows are stuck to your body and that your wrists are strong. Your hand position can either be palms up (in a fist) or thumbs up.
• Seated row/ or standing row with an external rotation
• External rotation- attaching the band to a solid object, gripping hold of the band in the hand furthest away, keeping the elbow into your side and open and close the forearm to your body.
• Internal rotation- in the same position, use the arm closest to the band that is connected to the object (machine for e.g.) and open and close your forearm keeping your elbow attached at your side.
• Upward row- standing on the resistance band, starting with your arms down, pull both elbows up past your ears and push down again.

Free Weight Training-

These are completed with a 5kg or 10kg weight.

• Front raises
• Bent arm pullover
• Bench press
• Prone flye
• Bicep curls

Using smaller hand weights; gentle jog on the spot while punching hand weights in-front. Ensuring that the arms are rotating causing the fists to rotate (from thumb up to thumb sideways).

Cardio burst exercises-

• Touch and jump
• Squats/ squat jumps/ box jumps
• Lunges/ lunge jumps
• Burpees
• Mountain climbers
• Star jumps
• Jogging on the spot for 20 seconds then sprint for 10 seconds.

Cool down

Static stretches

• Hamstrings- legs straight out in front, then legs apart (V-sit)
• Quads- standing, hand on the wall for balance, one leg up behind gasp hold of your ankle and bend your resting knee.
• Calf’s- push into the wall/solid object, stand in a lunge position, front leg bent back leg straight, making sure toes are facing forward (should feel the stretch in the back leg)- then switch legs
• Hip flexors- move your hands off of the wall/object, slightly bend the back leg and push your weight in the hips forward, you should feel the stretch in the back leg at the front (top of thigh)
• Triceps- arm straight across the chest, wrap the other arm under and pull into the body, making sure you stretch both arms
• Side flexion- feet together, both arms up, lean down to one side and then the other.
• Biceps- place your palms on the lower part of your back and squeeze your elbows together.

Resistance training:

Free weight training:

Cardio Bursts: