The muscles required to be strengthened

- Hip flexors
- Hip extensors
- Quadriceps
- Calf

Along with these lower body muscle groups, Tibialis anterior should also be strengthened

The upper body workout should entail shoulder and chest for arm movement and swing. The smaller muscles may be strengthened to complete the routine, but can also be avoided.

The basic routine should be circuit training, may be two rounds followed by a prolonged stretching session

The point to be noted if circuit training is not utilized is to give more repetitions and less weight to improve the endurance of the particular muscle group.

Lower body:

- Squats (both narrow and wide)
- Lunges
- Step up and down on a low bench
- Leg press

Leg extension and curl may not be given as we have to try to concentrate on giving compound exercises. If the trainers do give them, the weight has to be less and repetitions have to increase

Heel raise

Dosriflexion against resistance using either band or cable pulley

Upper body:

- Bench press
- Shoulder press
- Lat pull down

Flexibility:

All the muscle groups have to be stretched for a minimum of 10 seconds to 30 seconds. Three to four sets.

Specific attention should be given to hamstrings, quadriceps, calf, tibialis anterior.

Abdominal exercises along with back strengthening exercises can be given for core stabilization if its not given on outdoor training days

Too much time should not be spent in performing these exercises

Balance and propriception exercises can be added if the client prefers to run on the treadmill

Massage can be included after a heavy routine