Aaron

Saturday 7th Dec =
15 min run at 70% on field.
20 mins ball work
Stretching

Sunday8th Dec =
10 mins treadmill, 10mins bike, 10mins cross trainer.
back workout on lats, rhomboids, traps.
abbs
strecth

Monday 9th Dec -=
10 mins treadmill at 80%,
10 mins bike.
Abbs.
stretching

Tuesday 10th Dec =
Bench press, incline press, pec dec. bicep curl wide grip & close grip

4 December, Thursday

4 December, Thursday.

Filipe. 20 minutes running.

ABS - 20 min.

Lifting - chest, bic, tric.

Strech 20 minutes.

Aaron and Denis will post soon.

Nimo is doing knee rehabilitation.

3rd December, Wednesday

Filipe - 20 minutes FIELD; Strech 10 minutes; Lifting low weights; ABS Lateral, frontal; Strech 20 minutes

2nd December, Tuesday

Aaron

MORNING = bench press, incline press, pec dec, abbs

EVENING = leg press, hamstring curls, leg extension, calf raises, biceps

Denis

20 minutes Running, ABS 40 min (core stability), Strech.

1st December, Monday

Aaron - Strech 10 minutes, functional warm up

20 mins treadmill

12 mins bike

15 mins abs

3 x 8 calf raises

Strech 15 minutes.

Filipe - Strech - 5 minutes

20 minutes Elliptical

Strech 5 minutes

20 minutes ABS.

2 x 10 SQUAT - 1 LEG

Strech 10 minutes