Monday
Full body stretch	Run (R4MIN, W2MIN) X 10

Tuesday
Lower body stretch	Seated shoulder press SETS: 3 REPS: 15 Back exercise on all 4s SETS: 3 REPS: 10   Abdominal curls SETS: 1 REPS: 12 Tricep kickbacks SETS: 1 REPS: 12   Inside forearm SETS: 1 REPS: 12 Front and rear dumbbell lunge SETS: 3 REPS: 15   Standing front leg extensions SETS: 1 REPS: 12 Adduction (lying) SETS: 3 REPS: 12

Wednesday
Quick stretch	Run (R4MIN, W2MIN) X 10

Thursday
Full body stretch	Back exercise on all 4s SETS: 3 REPS: 10 Wall push-ups SETS: 3 REPS: 12   Abdominal curls SETS: 2 REPS: 12 Bicep curls with dumbbells SETS: 3 REPS: 15   Front and rear dumbbell lunge SETS: 3 REPS: 15 Hamstring curls SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Abduction (lying) SETS: 3 REPS: 10

Friday
Lower body stretch	Run (R4MIN, W1MIN) X 6

Saturday
Quick stretch	Run (R4MIN, W1MIN) X 6