Disclaimer: Please note that before starting a new fitness program you should consult a health care professional. This is particularly important if you have any medical condition, are overweight, pregnant or lactating.
During the warm up the aim is to increase blood flow, improve range of motion of the
joints and activate key muscles needed for your workout. Avoid holding static stretches, and keep everything active.
Based on your injury risk profile, these are the exercises you should perform.
During the cool down, the aim is to slowly return the body to its resting state. This
includes light activity to return the heart rate back to resting level slowly, and static stretches to
help relax muscles and optimise range of motion around the joints after your workout. Perform each of these stretches for 30-60 seconds.
Sets
Reps
Rest
Difficulty
Time
Intensity