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AMATEUR ATHLETE PROFILE
MATILDA REYNOLDS
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Jock Athletic Q & A
THIS MONTHS GREAT EVENT
THE WANDA X-TREME 6 Jock Athletic / Skins
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WHAT’S UP THIS MONTH
SPRINT TRAINING Peter Hadfield GETTING THROUGH A MULTI-DAY ENDURANCE EVENT Julia Russell H2O FOR ALL ON THE GO Rebecca Gawthorn BACK IN THE SWIM OF THINGS - IAN THORPE Craig Stevens HOW TO BOWL FAST PART 2 Jock Cambell RESEARCH UPDATE Danny Redrup
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BIOMECHANICS OF BOXING Corey Bocking MAD MARCH: STRAIGHT TO THE SOURCE The Sweeny Report TIMEX IRONMAN GPS UNIT WINNER Laura James
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WATERPROOF IPOD GIVE-AWAY Jock Athletic
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HAMSTRUNG: THE RETURN OF MR CRICKET Tim Brennan
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Life is local Proudly supporting and informing the local community since 1960
www.theleader.com.au APRIL 2011
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JOCK ATHLETIC WEIGHTS PROGRAM
Fast Bowler Strength Program Š
Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
weight
weight
weight
weight
weight
weight
DATE: WEIGHT (KG) EXERCISE
sets
reps
rest
Rotator Cuff (multi direction)
3
15reps
Push-ups (slow)
3
20reps
Pull- Ups
3
10reps
One Leg Box Squats
3
10reps
Squats
3
5
4min
Seated Row
3
5
4min
Chest Press
3
5
4min
Weighted Side Bends
3
5
4min
Lunges
3
5
4min
Shoulder Press
3
5
4min
Weighted Chin -ups ovehand
3
5
4min
One leg hip raise
3
15
4min
Weighted Back Extns
3
6
4min
Super slow crunch
2
1min
nil
Side holds
2
30sec
nil
Medicine Ball Cross over curls
2
30
nil
Prone holds
2
1min
nil
Fit ball roll outs
2
15
nil
Medicine ball crunches
2
30
nil
Warm-UP
Superset Below on 4mins
Superset Below on 4mins
Superset Below on 4mins
ABDOMINALS 10 mins
Comments: Superset exercises in each grouping to save time. Strength work is done in a slow and controlled manner and lifting as much weight as possible with correct technique, a "spotter" for several of these exercises. Please see your gym instructor for technique guidence. Note: The program is covers the whole body and includes some pre habilitation exercises in the warm-up. Always complete one warm-up set before the main sets of each exercise andfull body stretch down at the end of traing to maintain flexibility. Before attempting these programs please check with your Doctor to get a clearance to exercise.
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JOCKATHLETIC.COM WWW.JOCKATHLETIC.COM
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A refreshing approach to property
southernstarproperty.com.au APRIL 2011
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everlast100.com.au
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AUSTRALIAN RULES Sporting Event Sports Drink Consumers Soft Drink Buyers Fashion Followers
% interested in Australian Rules 58 58 53
RUGBY LEAGUE Sporting Event Sports Drink Consumers Soft Drink Buyers Fashion Followers
% interested in Rugby League 47 44 41
RUGBY UNION Sporting Event Sports Drink Consumers Soft Drink Buyers Fashion Followers
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JOCKATHLETIC.COM
% interested in Rugby Union 46 36 31
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