MS Otago Pushplay 5km walk 8/2/12 Drivers
Week 1 Week 2
Mon 26th December 2011 Mon 2nd January 2012
Yes- I know it’s boxing day-a great day to start! New Year-a good time to do work the six-pack!
Preliminaries! Time to check: Abdominals (Rectus Abdominis)
Tyres Shuffle SLIGHTLY forwards on your seat (just so you
Battery life (how far/long does your battery usually can’t feel the chair against your back)
last- do you have a spare handy!) Now slowly lean back until your back JUST touches the
How will you carry/access water/hat/lollies etc? back of the chair
This training plan is going to focus on your trunk, head, Sit forwards again
neck and arm muscles-all necessary for being upright Repeat 10 times and do these on five days this week
and alert during your 5km drive
Aim to introduce a new exercise each week and do
between 5 and 10 repetitions on 5 days of the week
Week 3 Week 4
Mon 9th January Mon 16th January
Introducing the obliques! Strengthen your Lats
Hold a 1-2kg weight out in front of you with both hands Place your forearms on the arm rests of your chair
( If you can’t hold a weight easily don’t worry about this (ideally your elbows should be about 90°with your
bit) palms facing down
Shuffle SLIGHTLY forwards in your chair Press down with your palms and forearms for a SLOW
Slowly TWIST to the R as far as you comfortably can count of 3) IMPORTANT: TRY NOT TO HOLD YOUR
Return to the middle BREATH
Repeat to the L. Do 5-10
Do 10 to each side Repeat Obliques and 6 packs from Weeks 2 and 3
Do the abdominal exercises from Week 2
MS Otago Pushplay 5km walk 8/2/12 Walkers
Week 5 Week 6
Mon 23rd January Mon 30th January
The mighty shoulders!
This week it is important to get out drive around your 1. If you can, hold a 1-2kg weight. Start with your arm out
community. Better still get out and trial the course or part of in front of you and raise slowly above your head then
the course for the 5km push play event. lower slowly back down (do 5-10 reps) Change arms.
2. Still holding the weight, take it out to your side (like a
Check out: wing!)Lower slowly and repeat on each side.
Slopes TIP: You can use a dumbbell (or a clever one!) a coke bottle
Road camber or similar filled with rice, or a good old fashioned bean tin
Tree roots etc as a weight. Make sure you can grip firmly as head injuries
can occur with falling bean tins!!!!
Think about breathing
If you can place your hands on your lower chest on either side
of your rib cage. Take a deep breath in-did your hands move
Practise increasing your chest expansion before the event- you
will fell les tired, be able to concentrate better and look
stunning as you cross the finish line.
Check that smile in the mirror one last time