Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that the front of your shoulders become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head while your right hand holds onto the chair seat. Pull your head slowly to the left and hold back with your right arm so that the right side of your neck is increasingly stretched. Pull your head in different directions (forwards/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the opposite side.
Stand in a door frame or similar. Bring your arm slightly backwards and hold your hand against the door frame. Press your arms against the frame so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds and then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
Stand with your hands together behind your back. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Strength
50 minutes of each training session
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
Attach an exercise band at shoulder height. Stand with the back of the shoulder of the training arm against the attachment of the exercise band. Grasp the elastic band with your training arm with your elbow bent and your hand level with your shoulder and the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic and rotate your forearm so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bend/rotate the arm back to the starting position.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower your arm again.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm straight out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again
Attach an exercise band above head height. Stand with your side to the exercise band. Grasp the elastic band with your training arm with your elbow extended, your upper arm 90 degrees out from your body and your hand above shoulder level. Pull your arm downwards and in front of your stomach. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
Attach an exercise band at head height. Stand with your training arm facing the elastic band. Hold the elastic band with your hand on your training arm. The elbow is almost extended to the side and the hand is above shoulder height. Pull the band in front of your stomach. Hold the position for a few seconds and slowly release the pull by slowly bringing your arm back to the starting position.
Attach an exercise band at elbow height. Stand with your training arm closest to the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Rotate your forearm in front of your stomach to stretch the elastic and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Stand with an exercise band in your hands. Keep your thumbs pointing upwards and elbows slightly bent. Pull on the elastic band to tighten it. Vibrate the elastic while slowly stretching your arms up over your head and slowly bringing them back down.
Secure the elastic at floor level. Stand with your side against the elastic band. Stand with your side against the elastic with your training arm furthest from the elastic. Hold the band in the hand on the training arm and keep your hand on the opposite hip. Swing your arm up and backwards with your arm extended so that your hand is above head height. Hold the pull for a few seconds and slowly release the pull as your hand returns to the starting position.
