Instruction Guide with video
1. Stretch calves – one foot out in front, switch (one on each side, holding for 30 sec)
2. Touch toes – stand with legs shoulder width apart (keep back straight, hold for 30 sec)
3. Hamstring Stretch – Legs together and lean forward gently (hold for 30 sec)
4. Walk 5-10 meters in between stretching
5. Side lean leg stretch – (one on each side, keep knee inline with shoe, holding for 30 sec)
6. Those who are fit enough can jog back, work at own pace
7. Quick Side lean stretch or push up (continue for 30 seconds using whats around you for support and work at your own pace)
8. Walk/run back to tree
9. Tip toe calf stretch – (30 seconds, can be done standing up or laying)
10. Squats (keep back straight, don’t let knees go inward, keep arms and head up – start at 5,10,15,20 depending on fitness and work down to 0. Pick your own number)
11. Walk/run back to tree
12. Squats – reduce by one
13. Walk/run back to tree
14. Squats – reduce by one
15. Walk/run back to tree
16. Squats – reduce by one
17. Walk/run back to tree
18. Squats – reduce by one
19. Repeat sequence with push ups – (working down from 20,15,10,5 and this time 10 strokes of swimming can be an option in between. Use whats around for support, work at own level and pace.
20. Sprint or fast walk longer distance
21. Mountain climb – (5,10,20 on each side, work at your own pace)
22. Swim
Full video guide here:
Proudly brought to you by Uncle David Bell of Young Spirit Mentoring Program and Jeffrey Morgan – Personal Training & Nutrition https://www.facebook.com/jeffreyallstarspt/?ref=br_rs
If you’d like to get the program in your community, contact Jeffrey Morgan
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Young Spirit Mentoring Program 