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Category & ExercisesNotes
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Bike
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Warm Up10-20 mins
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Warm Up Stretching
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Neck - Side to Side, Up/Down, Slow Circles
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Arms/Shoulder Circles
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Chest Stretches
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Side Bends
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Waist Rotations
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Hip Circles
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Knee Lifts
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Legs Open/Close Gate
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Dynamic Hamstring Walk
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Legs Swings - Both Legs
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Couching Knee Bends/Hamstring Stretches
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Legs
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Single Leg Squat - 10kg Kettle Bell3 sets of 8 reps per leg
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Lunge Squats - 2 x 10kg Dumbells3 sets of 8 reps per leg
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Runners Arabesque with 10kg Kettle Bell3 sets of 10 secs per leg
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Toe Point Exercise3 sets per leg
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Toe Pointing with Resistance Band - Multidirectional3 sets per leg
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Unilateral Glute Bridge3 sets of 8 reps per leg
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Single Leg Hip Thrusts3 sets of 8 reps per leg
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Hamstring Bridge or Roller3 x 8 reps
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Step Up Using Stepper3 sets of 15 reps per leg
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Hip Flexor Mobility StretchHold 20-30secs per leg
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Single Leg Stand on Balance Plate2 each side, hold for 20 seconds
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90-90 Transitions3 x 8 reps
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Banded Side Walk3 x 5 reps each side
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Clamshell3 x 10 reps each side
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Quadrupted Hip Extension3 x 8 reps each side
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Dynamic Ankle Loading with Medicine Ball3 x 8 reps each side
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Dumbell step up - both legs - forwards and backwards10 reps per leg both directions
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Stomach
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Knees Bent Sit Up - Elbows to Knees30 reps
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Side Plank2 x each side hold for 30secs
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Elbow to knee crunches40 reps
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Russian Twists40 reps
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Back
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On Back Single Leg to ChestHold 20-30 Sec each leg
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On Back Both Legs to ChestHold 20-30 Sec
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On Back Knees to Side/Spinal Twist2 sets per side hold 20 sec
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On Back Hip Raises/Bridge3 sets hold 15 sec each
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Cat Pos > Childs Pose > Cobra Pose3 sets hold 10 sec each
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Standing Punching Cross Arm Stretches2 sets
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Chest
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Press Ups2 sets 15-20 reps
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Arms
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Bicep Curls with 2 x 10kg dumbells2 x 10 reps per arm
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Tricep Dips with Chair3 sets 10 reps
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Static Stretching
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Standing Quad StretchesHold 20-30 seconds per stretch
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Standing Calf Stretches
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Standing Horizontal Leg Hamstring Stretches
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Seated Legs Apart Groin Stretch
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Seated Legs Together Hamstring Stretch
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Feet Pulled In together Groin Stretch
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Leg Crossed Over The Other Glute Stretch
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Foam Roller
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As Required
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