Condition
Unlimited: Cycling. Swimming. Running.
Stretching
20 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 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.
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Keep your right arm stretched down along your body. Turn your hand inwards (with your thumb pointing backwards) and bring your arm backwards and downwards. Pull your chin in and bend your head to the opposite side. Pull gently with your left hand behind your neck so that the right-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards and 30 degrees out from your body. Bend upwards at the wrist. Bend your head to the opposite side and turn your chin upwards so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards, backwards and 30 degrees out from your body. Turn your head to the opposite side and look down your shoulder so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Sit on a chair. Hold your hands with the backs of your hands against your lower back. Press your elbows forwards and inwards so that the muscles at the back of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds. Then push your elbows backwards so that the muscles in front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
Strength
40 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.
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.
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 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 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 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 band and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
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.
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 table height. Kneel at a table with your face towards the exercise band. Your shoulder is level with the table on which your upper arm is resting with your palm against the table top. Grasp the resistance band with your hand. Slowly move your forearm up and backwards to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm back down onto the table. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back against the exercise band. Your shoulder is level with the table on which the training upper arm is resting. Rotate your upper arm up and backwards. Grasp the resistance band with your hand. The back of the hand is facing backwards. Slowly move your upper arm forwards to tighten the band until your hand is on the table. Hold the tension for a few seconds and slowly bring the arm back to the starting position. The back of the hand faces the ceiling/backwards throughout the exercise.
