FitTrack

Pace Programme

0

My Workout Plan

Week 1

16-week gated roadmap · back foot stiffness → separation → integration → pace

16-Week Roadmap

Gate pass nahi hua = agla block shuru nahi

Current week
Wk 1
3 × 4 overs @ 60–70% pace
Match bowlingApply everything
Warm-up
1

Halki Jogging

2 min halka daurna, full speed nahi

2

Arm Circles

20 aage + 20 peeche, circles bade rakhna

3

Leg Swings (Front)

15 har taang, ghutna seedha

4

Leg Swings (Side)

15 har taang

5

Hip Rotation

20 clockwise, 20 anti-clockwise

6

Ankle Rotation

15 har taraf, dono paon

7

Run-Up Build-Ups

3 dafa: 50% → 70% → 85%. Ball nahi.

Cool-down
1

Slow Walk

2 min, saans normal karo

2

Hamstring Stretch

30 sec har taang

3

Quad Stretch

30 sec har taang

4

Calf Stretch

30 sec har taang

5

Shoulder Stretch

30 sec har haath

6

Deep Breathing

5 lambi saans, naak se andar mooh se bahar

Start This Workout