SURNAME:
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FIRST NAME:
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AGE: -----------
FITNESS SCREEN RESULT:
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SCREEN DATE:
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DATE PROG SET:
----------------- EXERCISE
PROGRAMME
INSTRUCTOR:
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ATTENDANCE:
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1-
DYNAMIC FLEX: ALL FORWARD & BACKWARD
WEEK ONE
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Ankle flex |
Straight knee skips |
Fast small skips |
Hamstring click |
Ice skating |
Walking lunges |
Dead leg run |
Karaoke |
WEEK TWO
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Walking on balls of feet |
Fast foot |
Long strides |
Hop across a line |
Two jumps-three quick steps |
High knee across body skips |
Lateral running (fast) |
Russian walk |
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WEEK THREE |
Plant/dorsiflex taps |
Swerve runs |
Jockeying |
Knee out skips |
Hurdle walk (knee high across) |
Karaoke |
Toe to shin kick across body |
Walking lunges |
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WEEK FOUR |
Ankle flex |
Knee across |
Fast small skips |
Hamstring click |
Ice skating |
Dead leg run |
Straight knee skips |
Backward run |
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WEEK FIVE |
Walking on balls of feet |
Fast foot |
Walking lunges |
Two jumps-three quick steps |
High knee across body skips |
Lateral running |
Russian walk |
Hop across a line |
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WEEK SIX |
Plant/dorsiflex taps |
Long strides |
Jockeying |
Knee out skips |
Toe to shin kick across body |
Hurdle walk, knee high across |
Ice skating |
Swerve runs |
2-
STRETCH: Hold for 10 to
30 seconds.
5- Viper drills.