- Perform 3 to 4 sessions weekly
- Do no increase resistance at the expense of technique
- Ensure a full day’s rest in between training sessions
| Day 1 | ||
| Heavy Resistance | ||
| Exercise | Sets | Reps |
| Squats | 4 | 10 |
| Bent Over Rows | 4 | 10 |
| Seated Calf Raises | 4 | 10 |
| Cable Flyes | 4 | 10 |
| Cable Hip Add | 4 | 10 |
| Stair Jumps | 4 | 5 |
| Plank | 5 Holds | 10sec |
| Day 2 | |||||
| Cardio / Light Resistance | |||||
| 10min Elliptical | |||||
| 20min Cycle | |||||
| Exercise | Sets | Reps | |||
| Leg Extensions | 3 | 10 | |||
| Triceps Pushdown | 3 | 10 | |||
| Leg Curls | 3 | 10 | |||
| Lat Pull Down | 3 | 10 | |||
| Ball Bridge | 5 Holds | 10 secs | |||
| Ball Superman | 5 Holds | 10 secs | |||
| Day 3 | |||||
| Heavy Resistance | |||||
| Exercise | Sets | Reps | |||
| Deadlifts | 4 | 10 | |||
| Reverse Flyes | 4 | 10 | |||
| Walking Lunges | 4 | 10 | |||
| High Pulls | 4 | 10 | |||
| Single-Leg Calves | 4 | 10 | |||
| Single Arm Pull-over | 4 | 10 | |||
| Depth Jump | 4 | 5 | |||
| Day 4 | ||
| Cardio / Light Resistance | ||
| 5min Walk | ||
| 10min Row | ||
| 10min Elliptical | ||
| Exercise | Sets | Reps |
| Low Row | 3 | 10 |
| Leg Press | 3 | 10 |
| Bicep Curls | 3 | 10 |
| Adduction | 3 | 10 |
| Side Plank | 5 Holds | 10 secs |
| Superman – Knees up | 5 Holds | 10 secs |