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    Salar Plan

    Uploaded by

    Ayaz Ali

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    Salar Plan

    Uploaded by

    Ayaz Ali
    5 views7 pages

    Original Title

    Salar Plan (1)

    Copyright

    © © All Rights Reserved

    Available Formats

    PPTX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    5 views7 pages

    Salar Plan

    Uploaded by

    Ayaz Ali

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 7

    SESSIONS Warm Up \ Functional \ Strengthening Cool Down

    Cardio ( 5-10 Accessory Work ( 20-30 minutes ) (10 minutes)


    minutes ) (10 minutes)
    Session 1 : Back 10 –minutes 1.Plank hold 3 1.Lat. Pull down Upper and lower
    Strengthening incline walk –Max with maximum machine limb stretching
    incline and speed hold 2.Assisted Chin
    5 ;you should be 2.Bridging with ups
    able to hold all it’s types 3.Rear delt flies
    conversation 3.Ball assisted 4.Seated Rows
    wall squats with
    its types 3 sets *8 reps
    4.Medicine Ball
    throw
    5. Dead Buggs
    6. Resisted clam
    shell
    2 sets *8 reps
    SESSIONS Warm Up \Cardio Functional \ Strengthening Cool Down
    (10 minutes ) Accessory Work ( 10-20 minutes ) (10 minutes)
    ( 10-20 minutes)
    Session 2:Chest & Spine bike for1- 3 Core Strengthening 1.Bicps curls cables Cross Trainer
    Arm minutes 10 minutes 2. Biceps curls 5 minutes
    Lets the vital to be Circuit 1 (5mins ).50 sitting with back
    normal (heart rate, second work 10 supported Set 1 :2 minutes
    BP ). second rest 3.Triceps pull down take rest let the
    Add second round 1.Plank . 4.Assisted triceps vitals be normal
    for 1-3 minutes. 2.side plank ® dips
    3. Side plank (L) 5.Chest press Set 2: Next 2
    4.Leg hold minutes
    5.over head ball 3 sets *8 reps Take rest let the
    vitals be normal
    Circuit 2:(5 mins) ………so on
    1.Dead bugs
    2.Scissors
    3.Sit ups
    4.Wall sit with
    alternating leg lifts
    SESSION S Warm up \cardio Functional \Accessory Strengthening Cool down
    ( 1-5 minutes ) work (10-20 minutes ) (10 Minutes )
    (10 minutes )

    Session :3 Steady state cycling Glute strengthening 1.Leg press machine Foam Roller
    Lower limb Pick a comfortable 2.Leg extension machine Lower limb stretching
    resistance that you can 1 .Glute Bridge all types 3.Hams curl Machine Focus on Calf ,
    maintain for1- 5minutes 2.Clam shells 4. Reverse lunges (10- Adductor ,psoas ,
    with out stopping 3. Hip Thrusts 12kg ) Hamstring ,quadricep
    Progress each week by 5. Squats (10-12 kg ) s ,glute , piriformis .
    increasing the level of
    resistance \not time also 3 sets * 8 reps
    make a note of distance
    covered and try and
    increase this in the same
    time parameter .
    SESSIONS Warm up \cardio Functional \ Strengthening Cool down
    ( 5-10 - minutes ) Accessory work ( 10-20 minutes ) (10 Minutes )
    (10 minutes )

    Session 4 : 10 –minutes incline Muscular cylinder 1.Lat. Pull down Upper and lower
    Back strengthening walk –Max incline machine limb stretching
    and speed 5 ;you 2.Assisted Chin
    should be able to ups
    hold conversation 3.Rear delt flies
    4.Seated Rows

    3 sets *8 reps
    SESSION S Warm up \cardio Functional \Accessory Strengthening Cool down
    ( 5-10 - minutes ) work ( 10-20 minutes ) (10 Minutes )
    (10 minutes )
    Session 5: Chest & Arm Spine bike for 5 Core Strengthening 1.Bicps curls cables Upper limb stretching
    minutes 10 minute core circuit 2. Biceps curls sitting
    Lets the vital to be ( 1set *12 reps each with back supported
    normal (heart rate, Ex ) 3.Triceps pull down
    BP ). 1 . Cable Trunk 4.Assisted triceps dips
    Add second round for 5 rotation 5.Chest press
    minutes 2. Lunge Rotation 6.Shoulder Press
    (Cable or Medicine
    ball ) 3 sets *8 reps
    3. Cable lunge with
    single arm row
    4. Dumbbell wood
    chops
    5. Single leg squat
    from plyo box
    6. Double leg glute
    bridge from 60cm
    plyo box
    7. Single leg glute
    bridge from 60 cm
    plyo box

    3 sets *8 reps
    SESSIONS Warm Up \Cardio Functional \ Strengthening Cool Down
    (5-10 minutes ) Accessory Work (10 ( 5-15 minutes ) (10 minutes)
    minutes)
    Session 6: Spine bike 1.Plank hold 3 with Strengthening legs quadriceps ,glute ,
    Lower limb Pick a comfortable maximum hold Round 1 :40 seconds piriformis .
    resistance that you 2.Bridging with all on \20 seconds off Foam Roller
    can maintain for 20 it’s types Round 2: 50 seconds Lower limb
    minutes without 3.Ball assisted wall on \10 second off stretching
    stopping squats with its types Focus on Calf ,
    Complete First 5 Exercises Adductor ,psoas ,
    minutes at this level 4.Medicine Ball 1. Squat Hamstring ,
    then increase throw 2. Reverse lunge
    resistance by 1 level 5. Dead Buggs 3. Squat pulses
    every minutes for 6. Resisted clam 4. Kneel to squat
    next 10 shell step ups
    minutes ,finish with 2 sets *8 reps 5. Step ups
    a 5 minute cool 6. Hamstring curls
    down at initial level on ball
    Instructions
    This is initial plan will review and
    add more as body responding .

    If feel some trouble in any


    exercise feel free to contact me .

    Aims have been set out for the


    next 3-4 weeks .

    Start with your basic strength,


    Endurance add resistance and
    add weight gradually .

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