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CHAPTER – II
NEW PHYSICAL TRAINING ACTIVITY PROTOCOL

HIMVEER PHYSICAL TRAINING TABLE CARDS (HPTC)

INTRODUCTION

Since the inception of ITBP in 1962, its role has evolved significantly, expanding
beyond border security. Given the evolving nature of the force’s duties and the
increasing complexities of modern security challenges, it is imperative that the PT
routines also undergo necessary revisions. In order to enhance the physical fitness of
Himveers and prevent injuries during various field operations and physical training
activities, a board of officers was constituted. Based on its recommendations, Himveer
PT Table Cards (HPTC) have been developed as a replacement of the existing soldier
table cards for all ITBP units.

Enhancement Over Previous Table Cards- The newly developed HPTCs address
the limitations of previous training systems, introducing structural improvements:

a) Lack of Specificity in Previous Regime:

 No age-based categorisation existed earlier
 No gender-specific adaptations were available
 Yoga and flexibility training were missing
 No structured BPET/PPT days were assigned
b) Improved Categorisation: The new system includes six HPTCs for the young
category and five HPTCs for the Middle and Experienced categories.
c) Altitude Consideration: Currently, HPTCs are recommended only for
medically fit personnel up to an altitude of 9000 feet.

Key characteristics of HPTTC

1. Categorization of Based on age and experience – HPTCs are structured into

3 distinct categories to ensure a progressive and age-appropriate fitness
regime.
a) Young (Y): Males up to 45 years, Females up to 35 years
b) Middle (M): Males 45-50 years, Females 35-45 years
c) Experience (E): Males 50-60 years, Females 45-60 years
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Additionally, exercise repetition counts are adjusted for males and females
to align with physiological differences and training capacity.

2. Structure of Each training session- Each HPTC session comprises three

scientifically structured components.
a) Warmup (8-10 min): Prepares the body for rigorous activity, reducing the
risk of injury.
b) Main workout (20 min): Focuses on strength, endurance, and flexibility as
the core training component.
c) Cool down (10 min): Ensures proper recovery, reduces muscle fatigue and
prevents post-workout stiffness.

3. Weekly Training Schedule – To maintain a balanced training routine, workouts

are structured as follows:
a) C-CET Table Card: Conducted on Wednesdays
b) Yoga Table Card: Conducted on Thursday (Uniform for all age groups)
c) Circuit Training /Krav Maga: Conducted once a month for the young
category

4. Training Methodology
a) Consistency & Memorization: Warm-up and cool-down exercises remain
80% similar daily, ensuring better retention and consistency.
b) Scientific Approach: Exercises are based on anatomical principles,
ensuring a comprehensive full-body workout targeting
 Upper Body Strength
 Lower Body Strength
 Core Strength
 Cardiovascular Endurance
c) Recovery and Injury Prevention: A 48- Hour recovery period is ensured
between intense workouts to prevent overtraining and optimize muscle
recovery
d) Progressive Muscle Activation: Sessions include

 Joint Activation for enhanced mobility

 Warm-up for targeted muscle activation

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 Cool-down- Static Stretching to reduce muscle soreness, post workout

muscle fatigue and prevent injuries.

This manual is intended to facilitate a clear and systematic understanding of the

following essential components of the HPTC program:

1. Pre-Workout Warm-Up Exercises

2. Target Muscle Activation Exercises
3. Main Workout Exercises (Strength, Endurance, and Flexibility Training)
4. Post-Workout Cool Down (Static Stretching) Exercises

Significance of Each Training Component

1. Pre-Workout Warm-Up:
A well-structured warm-up is a crucial preparatory phase before engaging in intense
physical activity. This manual explains the science behind warm-up exercises,
detailing their role in increasing blood circulation, activating key muscle groups, and
reducing the risk of injuries. The warm-up exercises in HPTC are designed to:

a) Improve mobility and flexibility

b) Enhance joint stability and range of motion
c) Prepare the cardiovascular system for exertion
d) Prevent muscle strains and injuries

2. Target Muscle Activation Exercises:

Muscle activation exercises are incorporated to specifically engage key muscle groups
required for the main workout. This ensures proper neuro muscular coordination and
improves overall performance. These exercises help in:

a. Enhancing muscular strength and endurance

b. Improving motor control and stability
c. Reducing compensatory movement patterns that lead to injuries

3. Main Workout (Strength, Endurance & Flexibility Training):

The core component of HPTC focuses on progressive physical conditioning, covering:

a. Strength Training – Improving muscle power for enhanced operational

efficiency.

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b. Endurance Training – Building stamina for prolonged physical exertion.

c. Flexibility Training – Enhancing agility, mobility, and overall body coordination.

4. Post-Workout Cool Down (Static Stretching):

The cool-down phase plays a vital role in recovery by reducing muscle fatigue and
preventing stiffness. This manual highlights the science of post-workout recovery,
detailing:

a. The importance of gradually bringing the heart rate back to normal

b. How static stretching helps in muscle relaxation and flexibility
c. Techniques to prevent post-exercise soreness and injuries

Ensuring Standardized Implementation Across ITBP Units

The HPTC protocol has been developed with the aim of standardizing physical training
practices across all ITBP units. By following this guide, every unit can implement a
uniform and scientifically structured training regimen, ensuring:
a. Consistency in training methodology
b. Reduced risk of training-related injuries
c. Enhanced operational readiness of Himveers

This manual also serves as a self-learning guide, allowing personnel to revisit

instructions and refine their techniques for better efficiency and effectiveness.

The Himveer Physical Training Table Cards (HPTC) is scientifically designed fitness
training protocol, tailored for ITBP personnel. It aims to enhance physical
performance, minimize injuries, and ensure operational excellence through a
structured, progressive, and research-backed approach.

By diligently following the guidelines and exercise protocols detailed in this manual,
Himveers will not only improve their individual fitness but also contribute to the overall
strength and resilience of the ITBP force.

हवीर फिजकल े नंग टे बल का स (HPTC)

शार रक फटनेस भारत- त बत सीमा पु लस (ITBP) बल क संचालन मता को बनाए रखने के लए

एक मह वपूण पहलू है। हमवीर फिजकल े नंग टे बल का स (HPTC) को एक संर चत, वै ा नक और

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मानक कृत फटनेस श ण काय म के प म वक सत कया गया है , जो हमवीर को अ धकतम

शार रक द ता ा त करने म मदद करता है। यह मैनुअल HPTC के तहत शा मल व भ न अ यास

के न पादन, लाभ, सामा य गल तयाँ, सामा य दशा नदश और सावधा नय क परू जानकार दान

करता है।

इस मैनुअल म येक वकआउट को प ट न पादन व धय , व श ट लाभ और आम गल तय से

बचाव के नदश के साथ सावधानीपव

ू क संर चत कया गया है । चरण-दर-चरण नदश के मा यम से

यह सु नि चत कया गया है क येक यायाम को उ चत प, तकनीक और ती ता के साथ कया

जाए, िजससे उसक भावशीलता अ धकतम हो और शर र पर अनाव यक दबाव कम पड़े।

येक वकआउट के लाभ को व तार से समझाया गया है , िजससे यह प ट होता है क ये यायाम

कुल शि त, सहनशि त, लचीलापन, ग तशीलता और चोट क रोकथाम म कस कार सहायक होते ह।

इससे हमवीर को यह समझने म मदद मलेगी क येक अ यास उनके प रचाल नक फटनेस

आव यकताओं के अनु प कैसे योगदान दे ता है ।

इसके अ त र त, इस मैनुअल म उन सामा य गल तय को भी पहचाना गया है , जो यायाम करते समय

अकसर क जाती ह। य द इन गल तय को समय रहते नह ं सुधारा गया, तो यह श ण क

भावशीलता को कम कर सकती ह, मांसपे शय म असंतल

ु न पैदा कर सकती ह और संभा वत चोट

का कारण बन सकती ह। इन ु टय से बचने और न द ट सावधा नय का पालन करके, हमवीर सुर त

और भावी श ण सु नि चत कर सकते ह, िजससे वे अपने शार रक दशन के उ चतम तर को

ा त कर सकते ह और चोट के जो खम को यन
ू तम कर सकते ह।

यह मैनअ
ु ल न न ल खत मह वपूण घटक को प ट और यवि थत प से समझाने के लए डज़ाइन

कया गया है:

1. पूव- यायाम वाम-अप अ यास

2. ल य मांसपेशी स यण यायाम

3. मु य यायाम (शि त, सहनशि त और लचीलेपन का श ण)

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4. पो ट-वकआउट कूल डाउन ( थै तक े चंग) अ यास

मैनअ
ु ल का उ दे य

इस मैनुअल का मु य उ दे य सभी ITBP इकाइय म HPTC श ण काय म के भावी और समान

काया वयन को सु नि चत करना है । यह यायाम को भावी ढं ग से करने, सामा य गल तय से बचने

और वै ा नक प से शार रक द ता बढ़ाने म मदद करे गा।

येक श ण घटक का मह व

1. पूव- यायाम वाम-अप:

वाम-अप यायाम शार रक ग त व ध से पहले शर र को तैयार करने का एक मह वपूण चरण है। यह

र त संचार बढ़ाता है , मुख मांसपे शय को स य करता है और चोट के जो खम को कम करता है ।

2. ल य मांसपेशी स यण यायाम:

ये यायाम मह वपण
ू मांसपेशी समह
ू को स य करने म मदद करते ह, िजससे बेहतर तं का-मांसपेशीय

सम वय वक सत होता है और दशन म व ृ ध होती है।

3. मु य यायाम (शि त, सहनशि त और लचीलापन श ण):

HPTC का मु य घटक ग तशील शार रक कंडीश नंग पर क त है :

 शि त श ण – ऑपरे शनल द ता बढ़ाने के लए मांसपे शय क शि त म सुधार।

 सहनशि त श ण – लंबे समय तक शार रक प र म करने क मता को बढ़ाना।

 लचीलापन श ण – चपलता और सम वय म सुधार।

4. पो ट-वकआउट कूल डाउन:

यह चरण नायु थकान को कम करने और शर र को सामा य ि थ त म लाने म मह वपण

ू भू मका

नभाता है ।

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HPTC मैनअ
ु ल ITBP का मक के लए एक वै ा नक प से डज़ाइन कया गया फटनेस श ण

संसाधन है। यह शार रक दशन बढ़ाने, चोट को कम करने और संचालन उ कृ टता सु नि चत करने

म मदद करे गा।

इस मैनुअल का अनुशािसत प से पालन करके, िहमवीर गत िफटने स को बेहतर बनाएं गे और ITBP बल

की सम श और लचीलापन को बढ़ावा दगे ।

1. Warm-Up Exercises

A warm-up is an essential part of any workout routine. It prepares the body for physical
exertion, reduces the risk of injuries, and enhances overall performance. An effective
warm-up consists of light cardiovascular activity, mobility drills, and dynamic stretching
to activate the muscles and improve flexibility.

वाम-अप कसी भी कसरत का एक मह वपूण ह सा होता है । यह शर र को शार रक ग त व धय

के लए तैयार करता है, चोट के जो खम को कम करता है और दशन को बेहतर बनाता है ।

एक भावी वाम-अप म ह के का डयो यायाम, ग तशील ग त अ यास और मांसपे शय को

स य करने के लए डायना मक े चंग शा मल होती है ।

The Science Behind Warm-Up | वाम-अप का वै ा नक ि टकोण

When you start exercising without a proper warm-up, your muscles are still in a resting
state. Sudden high-intensity movements can lead to strains, stiffness, and even
injuries. A structured warm-up gradually increases blood circulation, muscle
temperature, and neural activation, ensuring that your body is primed for movement.

य द बना वाम-अप कए सीधे यायाम शु कया जाए, तो मांसपे शयाँ नि य अव था म होती ह,

िजससे अकड़न, खंचाव और चोट लगने क संभावना बढ़ जाती है। एक सह वाम-अप धीरे -धीरे र त

प रसंचरण, मांसपे शय के तापमान और तं का स यता को बढ़ाता है, िजससे शर र यायाम के लए

तैयार हो जाता है ।

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a. Increases Blood Flow (र त वाह बढ़ाता है ): More oxygen and nutrients reach the

working muscles, enhancing efficiency.

b. Raises Muscle Temperature (मांसपे शय का तापमान बढ़ाता है ): Warm muscles are

more elastic, reducing the risk of strains and tears.

c. Prepares the Nervous System (तं का तं को स य करता है ): Improves reaction time

and muscle coordination.

d. Enhances Joint Mobility (जोड़ क ग तशीलता बढ़ाता है ): Ensures smooth and pain-

free movement during workouts.

Benefits of Warm-Up | वाम-अप के लाभ

A proper warm-up does more than just prepare the body for exercise. It also improves
mental readiness and overall workout effectiveness.

1. Reduces Injury Risk | चोटो ं के जो खम को कम करता है

A structured warm-up prevents muscle stiffness and joint stress, reducing the likelihood of
sprains, muscle tears, and ligament damage.
एक सही वाम-अप मां सपे िशयों म अकड़न और जोड़ के तनाव को रोकता है , िजससे खंचाव, मांसपे िशयों की चोट

और िलगामट ित का खतरा कम होता है ।

2. Improves Flexibility & Mobility | लचीलापन और ग तशीलता को बढ़ाता है

Dynamic movements increase the range of motion in joints and make movements
more fluid.
ग तशील ग त (Dynamic Movements) जोड़ो क ग त सीमा को बढ़ाते ह और शर र को अ धक

लचीला बनाते ह।

3. Enhances Muscle Activation | मांसपे शय को स य करता है

A warm-up activates major muscle groups, preparing them to generate power

efficiently.
वाम-अप मह वपूण मांसपे शय को स य करता है , िजससे वे यायाम के दौरान अ धक भावी प से

काम कर पाती ह।

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4. Boosts Cardiovascular Efficiency | दय ा को बेहतर बनाता है

Gradual elevation in heart rate ensures better oxygen supply, reducing early fatigue.
धीरे -धीरे दय ग त बढ़ने से ऑ सीजन आपू त बेहतर होती है , िजससे ज द थकान नह ं होती।

5. Enhances Workout Performance | यायाम दशन को बढ़ाता है

A well-prepared body performs better in terms of strength, speed, and endurance.

सही तरीके से तैयार िकया गया शरीर ताकत, गित और सहनश म बे हतर दशन करता है ।
Warm up - Pre-Work out (Dynamic) Stretching & Activation

Follow the sequence below:

(a) Controlled Articulated Rotation (CAR) of Various Joints
 Ankle - rotation and flexion (Ankle CAR)
 Hip CAR Static
 Trunk Stretch and Rotation
 Shoulder Rotation (Alternate Arms Swings)
 Neck Stretch & rotation /CAR

(b) Slow jog (Not Walk) 300 - 400 mtr on Training ground track with the following
variations:
 Arms stretched up, to the front, to the sides and run.
 Forward bend and run, forward bend arms stretched out on the sides and run
 Reverse run and lateral run (sideways run)
 Rotate (360º) and run
 Alternate hands down with forward bend and run
 Alternate leg jumps and run (Hanuman Jump)
 Vertical jump (Both legs take off/hop) and run
 Jump (both the legs take off/hop), twist (In mid air) and run.

Where No Scope for running outside, carry out following exercises

 Jumping Jacks all directions- 360 degree
 Jumping jack with overhead clap
 High knees with clap under thigh
 Butt Kicks
 Windmill
 Spot Jogging
 spot jumping

(c) Muscle Activation

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 World’s Greatest Stretch

 Heel raises
 Virabhadasana III (Warrior Pose III)
 Inch worm
 Cat camel/ cat cow
 Baby maker stretch

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Himveer Physical Training Table Card

(HPTC)
Young- Y (Age Group 18-45 Male, 18-35 Female)
Serial number HPTC and Variation Subject
1. HPTC-1 Y Cardiovascular Training
2. HPTC-2 Y Strengthening
3. HPTC-3 Y Cardiovascular Training
4. HPTC-4 Y Calisthenics Mass PT
5. HPTC-5 Y Yoga & Pranyayam / Dance PT
6. HPTC-6 Y Circuit Training / Krav Maga

Middle - M (Age Group 45-50 Male, 35-45 Female)

Serial number HPTC and Variation Subject
1. HPTC-1 M Cardiovascular Training
2. HPTC-2 M Strengthening
3. HPTC-3 M Cardiovascular Training
4. HPTC-4 M Calisthenics Mass PT
5. HPTC-5 M Yoga & Pranyayam / Dance PT

Experience - E(Age Group 50-60 Male, 45-60 Female)

Serial number HPTC and Variation Subject
1. HPTC-1 E Cardiovascular Training
2. HPTC-2 E Strengthening
3. HPTC-3 E Cardiovascular Training
4. HPTC-4 E Strengthening
5. HPTC-5 M Yoga & Pranyayam / Dance PT

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HPTC 1 Y (AGE 18 TO 45 MALE) & UPTON 35 Yrs FEMALE)

Day- (Monday)
Period 01 (40 minute)
Cardiovascular Training
Warm up & Pre-Work out (Dynamic) Stretching & Activation (10-12 min) Strengthening (20 Min) Post Workout (Static) stretching and
cool down (08-10 min)
Follow the sequence below: Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints  Running (15 Min) Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR) Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by  Abdominal Sit ups  Flex forward and backward
External hip rotation up to 10 mtrs and back. (Half Crunches)  Lateral flexion (Left & Right)
 Shoulder Rotation (Alternate Arms Swings) 30x02  Twist left and right.
 Trunk Stretch sideways, forward & back Arms, Shoulders & Chest:
(b) Slow jog (Not Walk) 400 - 500 mtr on Training ground track with the following  High Plank (30 sec  Alternate shoulder stretch (pull elbow
variations: x 03) to chest with other hand)./ Eagle arms
 Arms stretched up, to the front, to the sides and run. Stretch
 Forward bend and run, forward bend arms stretched out on the sides and run  Bear Hug
 Reverse run and lateral run  Flutter Kicks (upto Trunk:
 Rotate(360º) and run the counting of 20  Standing Banana Stretch
 Alternate hands down with forward bend and run X 02)  Standing back Extension
 Alternate leg jumps and run  DhanurAsan
 Vertical jump (Both legs take off/hop) and run
 Jump (both the legs take off/hop), twist (In mid air) and run.  Thoracic Bridge ( Legs:
Where No Scope for running outside, carry out following exercises 10 reps each hand  Standing / Kneeling Quadriceps stretch
 Jumping Jacks all directions- 360 degree x 03 times)  Standing /Kneeling Hamstring stretch
 Jumping jack with overhead clap  Kneeling leg out abductors stretch/
 High knees with clap under thigh Frog Rockers
 Butt Kicks  Pigeon Stretch
 Windmill  Supta Vajra Asana
 Spot Jogging  Calf Stretcting
 spot jumping
(c) Muscle Activation (Slow movement and hold 10 second for each stretch) Stretch and Breathing
 World’s Greatest Stretch
 Dead walk up to 10 mtrs and back.  Deep Diaphragmatic Breathing in
 Inch warm up to 10 mtrs and back. Makar Asana/ Shava Asana (05 min)
 Cat Cow (05 reps)
 ITWA Scapula

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HPTC 2 Y (AGE 18 TO 45 MALE) & UP TO 35 Yrs FEMALE)

Day- (Tuesday)
Period 01 (40 minute) Strengthening
Warm up & Pre-Work out (Dynamic) Stretching & Activation (10-12 min) Strengthening (20 Min) Post Workout (Static) stretching and
cool down (08 -10 min)
Follow the sequence below: Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints  Regular Push-ups.- Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR) 20x01(M), 15x01(F) Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by  Flex forward and backward
External hip rotation up to 10 mtrs and back.  Bomber Dive push-  Lateral flexion (Left & Right)
 Shoulder Rotation (Alternate Arms Swings) ups (Hindu Push Up)-  Twist left and right.
 Trunk Stretch sideways, forward & back 20x02(M), 10x02(F) Arms, Shoulders & Chest:
(b) Slow jog (Not Walk) 400 - 500 mtr on Training ground track with the  Stretch overhead. / Standing lats and
following variations:  Chin-Up - 07x01(M), medial stretch
 Arms stretched up, to the front, to the sides and run. 05x01(F)  Alternate shoulder stretch (pull elbow
 Forward bend and run, forward bend arms stretched out on the sides and run to chest with other hand)./ Eagle arms
 Reverse run and lateral run  Dips with parallel Bar/ Stretch
 Rotate(360º) and run Triceps dips-  Partner Chest / Shoulder stretch
 Alternate hands down with forward bend and run 10x01(M), 05x01(F)  Bear Hug
 Alternate leg jumps and run 
 Vertical jump (Both legs take off/hop) and run Note- Trunk:
 Jump (both the legs take off/hop), twist (In mid air) and run.  Repetition may be  Standing Banana Stretch
Where No Scope for running outside, carry out following exercises managed (Increased /  Standing back Extension
 Jumping Jacks all directions- 360 degree Decreased) by the  DhanurAsan
 Jumping jack with overhead clap trainer as per
 High knees with clap under thigh requirement and
 Butt Kicks available time. Stretch and Breathing
 Windmill  All exercises will be
 Spot Jogging done in body pair with  Deep Diaphragmatic Breathing in
 spot jumping each other physical Makar Asana/ Shava Asana (05 min)
( c ) Muscle Activation ( Slow movement and hold 10 second for each stretch) support (If
 World’s Greatest Stretch necessary).
 Dead walk up to 10 mtrs and back.
 Inch warm up to 10 mtrs and back.
 Wrist Rocking
 ITWA Scapula

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HPTC 3 Y (AGE 18 TO 45 MALE) &UP TO 35 Yrs FEMALE)

Day- (Wednesday)
Period 01 (40 minute) Cardiovascular Endurance Training
Warm up & Pre-Work out (Dynamic) Stretching & Activation Strengthening Post Workout (Static) stretching and cool down

Warming up exercise’s demonstration with verbal On 1st, 3rd,5th Wednesday- Cool-down

description, usage and benefits. Follow the sequence below:
Slow movement and hold (10 second for each stretch). Follow the  Running 15 minutes. Neck:
sequence below:  Flex forward and backward
 Ankle - rotation and flexion (Ankle CAR)  100 mtr sprint  Lateral flexion (Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs and back.  Twist left and right.
External hip rotation up to 10 mtrs and back. (Static/Dynamic)  Lunge with alternate leg- Arms, Shoulders & Chest:
 Shoulder Rotation (Alternate Arms Swings) 15x02  Stretch overhead. / Standing lats and medial
 Trunk Stretch sideways, forward & back stretch
 spot jumping On 2nd and 4th Wednesday-  Alternate shoulder stretch (pull elbow to chest with
 World’s Greatest Stretch other hand)./ Eagle arms Stretch
 Dead walk up to 10 mtrs and back.  C- CET Test/ Practice (All  Partner Chest / Shoulder stretch
events without gear)  Bear Hug
Trunk:
 Standing Banana Stretch
 Standing back Extension
 DhanurAsan

Legs:
 Standing / Kneeling Quadriceps stretch
 Standing /Kneeling Hamstring stretch
 Kneeling leg out abductors stretch/ Frog
Rockers
 Pigeon Stretch
 Supta Vajra Asana
 Calf Stretching

Stretch and Breathing

 Deep Diaphragmatic Breathing in Makar Asana/
Shava Asana ( 05 min)

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HPTC 4 Y (AGE 18 TO 45 MALE) &UP TO 35 Yrs FEMALE)

Day- (Thursday)
Period 01 (40 minute) Calisthenics Mass PT
Warm up & Pre-Work out (Dynamic) Stretching Strengthening (25 Min) Post Workout (Static) stretching and cool down
& Activation (8-10 min) (5-7 min)
Warming up exercise’s demonstration with Cool-down
verbal description, usage and benefits.  Regular Grip Pull ups/ Chin Ups- Follow the sequence below:
Slow movement and hold (10 second for each 07x03(M), 04x02 (F) Neck:
stretch). Follow the sequence below:  Flex forward and backward
 Ankle - rotation and flexion (Ankle CAR)  Regular Squats- 20x01 (M) , 10x01(F)  Lateral flexion (Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs  Twist left and right.
and back. External hip rotation up to 10 mtrs  Regular Push ups - 12x03(M), 06x02(F) Arms, Shoulders & Chest:
and back. (Static/Dynamic)  Stretch overhead. / Standing lats and medial
 Shoulder Rotation (Alternate Arms Swings)  Charlie Chaplin heel Raise-20x01 (M) , stretch
 Trunk Stretch sideways, forward & back 10x01(F)  Alternate shoulder stretch (pull elbow to chest with
 Jumping -jacks with Clapping with counting other hand)./ Eagle arms Stretch
1,2,3,4 …  Diamond Push ups- 08x02(M) , 04x02(F)  Partner Chest / Shoulder stretch
 Half Jumping-Jacks with counting 1,2,3,4 …  Bear Hug
(Relax and keep shake all body parts &  Sumo Squats- 20x01 (M) , 10x01(F) 
muscles) Trunk:
 Windmills with counting 1,2,1,2 … Initially with  Pike Push ups- 08x02(M) , 04x02(F)  Standing Banana Stretch
slow holding pace and faster lately.  Standing back Extension
 Flutter Kicks - 30x01(M), 15x01(F)  DhanurAsan
Muscle Activation ( Mandatory)
 Half Sit ups - 30x01(M), 20x01(F) Legs:
 World’s Greatest Stretch  Standing / Kneeling Quadriceps stretch
 Dead walk up to 10 mtrs and back.  Side to Side Heel Taps/Russian Twists -  Standing /Kneeling Hamstring stretch
 Inch warm up to 10 mtrs and back. 20x01 (M) , 10x01(F)  Kneeling leg out abductors stretch/ Frog
 Cat Cow (05 reps) Note- Rockers
 Wrist Rocking Repetition may be managed (Increased /  Pigeon Stretch
 ITWA Scapula Decreased) by the trainer as per requirement  Supta Vajra Asana
and available time.  Calf Stretching
Those who are not able to perform pull ups - Stretch and Breathing
partner support may be taken for completing  Deep Diaphragmatic Breathing in Makar Asana/
the reps or initially Active Hangs (20-30 sec x Shava Asana (05 min)
03) may be carried out

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HPTC 5 (For All age groups)

Day- (Friday)
Period 01 (40 minute) Yogasana & Pranayama / Dance PT (Aerobics and Dance PT on alternate Friday)
Pre-Work Out Phase Main Yoga Work out Session Pranyayam and Cool Down
1. Starting with Prayer and Standing Asanas (10 minutes) Pranayama (07 minutes)
Warm-Up (5 minutes)  Tadasana (Mountain Pose): Improves posture and balance.
Prayer (1 minute):  Vrikshasana (Tree Pose): Enhances concentration and stability.  Anulom Vilom/Nadi Shodhana
 Trikonasana (Triangle Pose): Stretches and strengthens the body. (Alternate Nostril Breathing):
 Sit in Sukhasana (Easy  Ardha Chakrasana (Half Wheel Pose): Provides a gentle backbend and Balances the nervous system and
Pose), spine erect. Chant stretches the front body. reduces stress.
"Om" three times or recite a  Kati Chakrasana (Standing Spinal Twist) (2 minutes): A gentle twist for  Bhramari (Bee Breathing):
short prayer like "Om Sahana the spine and waist. Calms the mind and induces
Vavatu." relaxation.
Sitting Asanas (10 minutes)  Bhastrika/Kapal Bhati
Warm-Up & Sukshma Vyayama  Paschimottanasana (Seated Forward Bend): Enhances flexibility and
(Loosening Practices) (4 calms the mind. Closing Meditation and Prayer (5
minutes):
 Baddha Konasana (Butterfly Pose): Improves hip flexibility and minutes)
circulation.
 Neck Movements: Up-down,
 Vajrasana (Thunderbolt Pose): Aids digestion and promotes mindfulness.  Deep Breathing (Dirgha
side-to-side, and gentle neck
 Marjariasana (Cat-Cow Pose) (2 minutes): Gently stretches and warms Shwasan) (1 minute): Enhances
rotations.
the spine. lung function and induces
 Shoulder Rolls: Forward and
 Balasana (Child's Pose): Sit back on your heels with arms extended relaxation.
backward.
forward  Sit in Sukhasana or Padmasana
 Wrist and Ankle Rotations:
(Lotus Pose). Focus on breath or
Loosens joints.
Prone and Supine Asanas (5 minutes) chant "Om" internally.
 Gentle Side Bends: Stretch
 Bhujangasana (Cobra Pose): Strengthens the spine and relieves fatigue.
the sides of the torso.
 Setu Bandhasana (Bridge Pose): Strengthens the back and glutes, and  End with a gratitude prayer or
 Knee Bends: Gentle knee
calms the nervous system. "Shanti Path" (peace mantra).
bending while standing.
 Pawanmuktasana (Wind-Relieving Pose) (1 minute): Aids digestion and
relieves bloating.

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HPTC 6 Y (AGE 18 TO 45 MALE) & UP TO 35 Yrs FEMALE)

Day- (Any Day once in a month)
Period - 01 (40 minute) Circuit Trg/ Krav Maga
Warm up & Pre-Work out (Dynamic) Stretching & Activation (12-13 min) Strengthening Post Workout (Static) stretching and cool down (7-
(20 Min) 8 min)
Follow the sequence below: Circuit PT using Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints any of the Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR) circuits from Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by given appendix.  Flex forward and backward
External hip rotation up to 10 mtrs and back.  Lateral flexion (Left & Right)
 Shoulder Rotation (Alternate Arms Swings) Krav Maga  Twist left and right.
 Trunk Stretch sideways, forward & back session should Arms, Shoulders & Chest:
(b) Slow jog (Not Walk) 400 - 500 mtr on Training ground track with the be conducted  Stretch overhead. / Standing lats and medial
following variations: regularly as per stretch
 Arms stretched up, to the front, to the sides and run. time availability  Alternate shoulder stretch (pull elbow to chest with
 Forward bend and run, forward bend arms stretched out on the sides and run other hand)./ Eagle arms Stretch
 Reverse run and lateral run  Partner Chest / Shoulder stretch
 Rotate(360º) and run  Bear Hug
 Alternate hands down with forward bend and run 
 Alternate leg jumps and run Trunk:
 Vertical jump (Both legs take off/hop) and run  Standing Banana Stretch
 Jump (both the legs take off/hop), twist (In mid air) and run.  Standing back Extension
Where No Scope for running outside, carry out following exercises  DhanurAsan
 Jumping Jacks all directions- 360 degree
 Jumping jack with overhead clap Legs:
 High knees with clap under thigh  Standing / Kneeling Quadriceps stretch
 Butt Kicks  Standing /Kneeling Hamstring stretch
 Windmill  Kneeling leg out abductors stretch/ Frog
 Spot Jogging Rockers
 spot jumping  Pigeon Stretch
( c ) Muscle Activation ( Slow movement and hold 10 second for each stretch)  Supta Vajra Asana
 World’s Greatest Stretch  Calf Stretching
 Dead walk up to 10 mtrs and back.
 Inch warm up to 10 mtrs and back. Stretch and Breathing
 Cat Cow (05 reps)  Deep Diaphragmatic Breathing in Makar Asana/
 Wrist Rocking Shava Asana (05 min)
 ITWA Scapula

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CIRCUIT NO-1 CIRCUIT NO – 5

 Exercise - Military press – 10 reps ( With Balli until weight bar or rod  Exercise - Lunge with alternate legs – 20reps
gets arrange)  Exercise - Spot jogging – 02 minutes
 Exercise - 20 mtsr sprint  Exercise - Knee attacks( front and diagonal) - 20 each sides
 Exercise - Frog jump-30 mtrs  Exercise - Spot jumping – 25 reps
 Exercise - Hold the medicine ball below the knee level and run 50 mtrs  Exercise - Criss-cross spot jumping ( left – right- forward-
 Exercise - 20 mtr sprint backward)
 Exercise - Crab walk forward – 20 mtrs  Exercise - Punching ( abdominal, face and upper head level) –
Note:- 2 - 3 laps continuously 25reps for each
 Exercise - Elbow rear attack with lunge position – 25 reps
CIRCUIT NO-2  Exercise - Break 01 minute
 Exercise - Crossing of medium Hurdle  Exercise - Mountain Climbers- 25 reps for each leg.
 Exercise - Crossing balance plank  Exercise - Lateral movement with bend position ( left – right)
 Exercise - Climbing Jacob obstacle and down reverse 5mtrs- 04 reps
 Exercise - Duck Walk 20 mtrs/ Side Ape Walk 20 mtr  Exercise - Clockwise & anti clockwise movement with bend
 Exercise - 20 push-ups position – 04 reps.
 Exercise - 200 mtr running X 2  Exercise - Abdominal Crunch ( Lower and Upper) -25 each
Note:- 2 - 3 laps continuously  Exercise - Abdominal lift with supine position – 25 reps.
 Exercise - Spot jogging.
CIRCUIT NO-3
 Exercise - Zig-Zag running around the cones – 50 mtrs Note:- 2 - 3 laps continuously
 Exercise - Crab walk forward- 20 mtrs
 Exercise - Crab walk backward – 20 mtrs CIRCUIT NO - 6: Strength and Load Simulation
 Exercise - Hand walk with partner – 20 mtrs and 20 push-ups( Switch
the role) Focus: Develop strength for carrying heavy loads and long treks.
Note:- 2 - 3 laps continuously
● Push-Ups with Shoulder Tap (20 reps)
CIRCUIT NO - 4
 Exercise - Shuttle race 10 mtr- 10 reps ● Step-Ups on a Rock/Platform (20 reps, alternate legs; use a
 Exercise - 20 mtr sprint bench/stone)
 Exercise - Zig-zag run around the cones – 50 mtrs ● Bear Crawl (20 meters forward and backward)
 Exercise - Firemen lift 40 mtrs and switch the role ● Plank to Downward Dog (15 reps)
 Exercise - Chin-ups - 5 nos ● Squat Hold with Arms Overhead (45 seconds)
 Exercise - Dips – 5 nos
 Exercise - Stride run 300mtrs – 02 laps
Notes: Perform 3 lap with 30 seconds of rest between laps.
Note:- 2 - 3 laps continuously

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CIRCUIT No-7: Endurance and Terrain Navigation CIRCUIT NO - 9: Climbing and High-Altitude Adaptation

Focus: Build stamina for trekking and prolonged activity. Focus: Mimic climbing and elevation changes using body weight.

● Shuttle Runs (20 meters × 5, progressively faster) ● Wall Climbs (Start in a plank, walk feet up a wall or incline, hold for 10
● Burpees with Jump Forward (15 reps, jump as far forward as seconds × 3)
possible) ● Crawling Plank Walk (Forward and backward for 15 meters)
● Lunges with Side Step (10 each leg) ● Step-Through Lunges (10 reps each leg)
● High Knees (30 seconds at max effort) ● Incline Push-Ups (On a Rock/Tree) (15–20 reps)
● Side Plank Walk (10 steps left and right) ● Broad Jumps Uphill (If available) (10 jumps)

Notes: Perform 3 laps with a 2-minute break between laps. Notes: 3 laps continuously, focus on maintaining form.

CIRCUIT No- 8: Power and Agility CIRCUIT NO- -10: Combat Simulation

Focus: Explosive movements for combat scenarios and uneven terrain. Focus: Job-specific functional movements for tactical tasks.

● Jump Squats (15 reps) ● Prone to Sprint (Lie flat, get up fast, and sprint 20 meters)
● Lateral Bounds (Side-to-Side Jumps) (10 reps each side) ● Side Shuffle (20 meters, back and forth)
● Sprint, Drop to Prone, Sprint Again (20 meters × 2) ● Push-Up to Crawl (10 reps, crawl forward 5 meters between push-
● Mountain Climbers (30 seconds at max speed) ups)
● Tuck Jumps (15 reps) ● Partner Drags (If available) (Drag partner 10 meters; simulate without
by crawling backward)
Notes: Perform 3 laps, resting 1 minute between laps. ● Combat Roll and Jump (Roll sideways, then jump forward for 10
reps)

Notes: Perform 3 rounds with a 2-minute rest between rounds.

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HPTC 1 M (AGE 45 TO 50 MALE & 35 - 45 Yrs FEMALE)

Day- (Monday)
Period 01 (40 minute)
Cardiovascular Training
Warm up & Pre-Work out (Dynamic) Stretching & Activation (10-12 min) Strengthening Post Workout (Static) stretching and
(20 Min) cool down (8-10 min)
Follow the sequence below: Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR)  2 kms Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by External hip Run.(M/F)  Flex forward and backward
rotation up to 10 mtrs and back.  Lateral flexion (Left & Right)
 Shoulder Rotation (Alternate Arms Swings)  Twist left and right.
 Trunk Stretch sideways, forward & back  Superman Arms, Shoulders & Chest:
(b) Slow jog (Not Walk) 400 - 500 mtr on Training ground track with the following Pulses - 15x03  Alternate shoulder stretch (pull elbow
variations: (M) , 10 x 03 to chest with other hand)./ Eagle arms
 Arms stretched up, to the front, to the sides and run. (F) Stretch
 Forward bend and run, forward bend arms stretched out on the sides and run  Bear Hug
 Reverse run and lateral run  Knee Bend Sit Trunk:
 Rotate(360º) and run ups- (Half  Standing Banana Stretch
 Alternate hands down with forward bend and run Crunches)  Standing back Extension
 Alternate leg jumps and run 20x02(M),  DhanurAsan
 Vertical jump (Both legs take off/hop) and run 15x02(F)
 Jump (both the legs take off/hop), twist (In mid air) and run. Legs:
Where No Scope for running outside, carry out following exercises  Standing / Kneeling Quadriceps
 Jumping Jacks all directions- 360 degree stretch
 Jumping jack with overhead clap  Standing /Kneeling Hamstring stretch
 High knees with clap under thigh  Kneeling leg out abductors stretch/
 Butt Kicks Frog Rockers
 Windmill
 Spot Jogging
 Pigeon Stretch
 spot jumping  Supta Vajra Asana
( c ) Muscle Activation ( Slow movement and hold 10 second for each stretch)  Calf Stretching
 World’s Greatest Stretch Stretch and Breathing
 Dead walk up to 10 mtrs and back.  Deep Diaphragmatic Breathing in
 Inch warm up to 10 mtrs and back. Makar Asana/ Shava Asana (05 min)
 Cat Cow(05 reps)

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HPTC 2 M (AGE 45 TO 50 MALE 35 - 45 Yrs FEMALE)

Day- (Tuesday)
Period 01 (40 minute) Strengthening
Warm up & Pre-Work out (Dynamic) Stretching & Activation (10-12 min) Strengthening (20 Min) Post Workout (Static)
stretching and cool down (08 -
10 min)
Follow the sequence below: Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints  Regular Push-ups.- Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR) 15x02(M), Baby - Knee Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by External Push Ups (female) -  Flex forward and
hip rotation up to 10 mtrs and back. 08x02 backward
 Shoulder Rotation (Alternate Arms Swings)  Lateral flexion ( Left &
 Trunk Stretch sideways, forward & back  Half Squats - 20x01(M), Right)
(b) Slow jog (Not Walk) 400 - 500 mtr on Training ground track with the following 10x01(F)  Twist left and Right.
variations: Arms , Shoulders & Chest:
 Arms stretched up, to the front, to the sides and run.  Chin-Up - 05x02(M),  Stretch overhead./ Standing
 Forward bend and run, forward bend arms stretched out on the sides and run 03x01(F) lats and medial stretch
 Reverse run and lateral run  Alternate shoulder stretch
 Rotate(360º) and run  Triceps dips - 12x02(M), (pull elbow to chest with
 Alternate hands down with forward bend and run 07x01(F) other hand)./ Eagle arms
 Alternate leg jumps and run Stretch
 Vertical jump (Both legs take off/hop) and run  Partner Chest / Shoulder
 Jump (both the legs take off/hop), twist (In mid air) and run. stretch
Where No Scope for running outside, carry out following exercises Note-  Bear Hug
 Jumping Jacks all directions- 360 degree 1. Repetition may be 
 Jumping jack with overhead clap managed (Increased / Trunk:
 High knees with clap under thigh Decreased) by the trainer  Standing Banana Stretch
 Butt Kicks as per requirement and  Standing back Extension
 Windmill available time.  DhanurAsan
 Spot Jogging 2. All exercises will be done in
 spot jumping body pair with each other Stretch and Breathing
( c ) Muscle Activation ( Slow movement and hold 10 second for each stretch) physical support (If  Deep Diaphragmatic
 World’s Greatest Stretch necessary). Breathing in Makar Asana/
 Dead walk up to 10 mtrs and back. Shava Asana (05 min)
 Inch warm up to 10 mtrs and back.
 Wrist Rocking
 ITWA Scapula

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HPTC 3 M (AGE 45 TO 50 MALE 35 - 45 Yrs FEMALE)

Day- Wednesday
Period 01 (40 minute) Cardiovascular Endurance
Warm up & Pre Work out ( Dynamic ) Stretching & Activation ( 5 min) Strengthening Post Workout (Static) stretching and cool
down
(5-7min)
Warming up exercises demonstration with verbal description, usage On 1st , 3rd,5th Wednesday- Cool-down
and benefits. Follow the sequence below:
Slow movement and hold (10 second for each stretch). Follow the  Power Walk ( 15 Min) Neck:
sequence below:  Flex forward and backward
 Ankle - rotation and flexion ( Ankle CAR) On 2nd and 4th Wednesday-  Lateral flexion ( Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs and back. External hip  Twist left and Right.
rotation up to 10 mtrs and back. ( Static/Dynamic)  C- CET Test/ Practice( Arms , Shoulders & Chest:
 Shoulder Rotation(Alternate Arms Swings) All events without  Stretch overhead./ Standing lats and medial
 Trunk Stretch sideways, forward & back gear) stretch
 spot jumping  Alternate shoulder stretch (pull elbow to chest
 World’s Greatest Stretch with other hand)./ Eagle arms Stretch
 Dead walk up to 10 mtrs and back.  Partner Chest / Shoulder stretch
 Bear Hug
Trunk:
 Standing Banana Stretch
 Standing back Extension
 DhanurAsan

Legs:
 Standing / Kneeling Quadriceps stretch
 Standing /Kneeling Hamstring stretch
 Kneeling leg out abductors stretch/ Frog
Rockers
 Pigeon Stretch
 Supta Vajra Asana
 Calf Stretcting

Stretch and Breathing

 Deep Diaphragmatic Breathing in Makar

Asana/ Shava Asana ( 05 min)

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HPTC 4 M (AGE 45 TO 50 MALE&35 - 45 Yrs FEMALE)

Day- (Thursday)
Period 01 (40 minute) Calisthenics Mass PT
Warm up & Pre-Work out (Dynamic) Stretching & Activation (8-10 min) Strengthening (25 Min) Post Workout (Static) stretching and
cool down (5-7 min)
Follow the sequence below:  Close Grip Chin ups/Pull Cool-down
(a)Controlled Articulated Rotation (CAR) of Various Joints Ups - 05x01(M), 03x01 (F) Follow the sequence below:
 Ankle - rotation and flexion (Ankle CAR)  Regular Squats- 15x01 Neck:
 Hip CAR Static / Internal hip rotation up to 10 mtrs and back followed by (M) , 10x01(F)  Flex forward and backward
External hip rotation up to 10 mtrs and back.  Regular Push ups -  Lateral flexion (Left & Right)
 Shoulder Rotation(Alternate Arms Swings) 20x01(M), 5-10 x01(F)  Twist left and right.
 Trunk Stretch sideways, forward & back  Charlie Chaplin heel Arms, Shoulders & Chest:
(b) Slow jog (Not walk) 400 - 500 mtr on Training ground track with the Raise/ Standing Calf  Stretch overhead./ Standing lats and
following variations: Raise-15x01 (M) , medial stretch
 Arms stretched up, to the front, to the sides and run. 10x01(F)  Alternate shoulder stretch (pull elbow
 Forward bend and run, forward bend arms stretched out on the sides and  Half Squats - 15x01 (M) , to chest with other hand)./ Eagle
run 10x01(F) arms Stretch
 Reverse run and lateral run  Lunge with alternate legs  Partner Chest / Shoulder stretch
 Rotate( 360º) and run - 15x01(M), 10x01(F)  Bear Hug
 Alternate hands down with forward bend and run  Regular Sit ups/ Reverse Trunk:
 Alternate leg jump and run Crunches - 15x02(M)  Standing Banana Stretch
 Vertical jump ( Both legs take off/hop) and run  Standing back Extension
 Jump (both the legs take off/hop), twist (In mid air) and run. Note-  DhanurAsan
Where No Scope for running outside , carry out following exercises Repetition may be managed Legs:
 Jumping Jacks all directions- 360 degree (Increased / Decreased) by the  Standing / Kneeling Quadriceps
 Jumping jack with overhead clap trainer as per requirement and stretch
 High knees with clap under thigh available time.  Standing /Kneeling Hamstring stretch
 Butt Kicks Those who are not able to  Kneeling leg out abductors stretch/
 Windmill perform pull ups - partner Frog Rockers
 Spot Jogging support may be taken for  Pigeon Stretch
 spot jumping completing the reps or initially  Supta Vajra Asana
( c ) Muscle Activation ( Slow movement and hold 10 second for each stretch) Active Hangs (20-30 sec x 03)  Calf Stretching
 World’s Greatest Stretch may be carried out Stretch and Breathing
 Dead walk up to 10 mtrs and back.  Deep Diaphragmatic Breathing in
 Inch warm up to 10 mtrs and back. Makar Asana/ Shava Asana ( 05 min)
 Wrist Rocking
 ITWA Scapula

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HPTC 5 (For all age groups both male and females)

Day- (Friday)
Period 01 (40 minute) Yoga & Pranayama/ Dance PT (Alternate Friday Yoga and Dance PT))
Pre-Work Out Phase Main Yoga Work out Session Pranyayam and Cool Down
1. Starting with Prayer and Standing Asanas (10 minutes) Pranayama (07 minutes)
Warm-Up (5 minutes)  Tadasana (Mountain Pose): Improves posture and balance.  Anulom Vilom/Nadi
Prayer (1 minute):  Vrikshasana (Tree Pose): Enhances concentration and stability. Shodhana (Alternate Nostril
 Sit in Sukhasana (Easy  Trikonasana (Triangle Pose): Stretches and strengthens the body. Breathing): Balances the
Pose), spine erect.  Ardha Chakrasana (Half Wheel Pose): Provides a gentle backbend and nervous system and reduces
Chant "Om" three times stretches the front body. stress.
or recite a short prayer  Bhramari (Bee Breathing):
 Kati Chakrasana (Standing Spinal Twist) (2 minutes): A gentle twist for the
like "Om Sahana Calms the mind and induces
spine and waist.
Vavatu." relaxation.
Sitting Asanas (10 minutes)  Bhastrika/Kapal Bhati
Warm-Up & Sukshma Vyayama
 Paschimottanasana (Seated Forward Bend): Enhances flexibility and calms
(Loosening Practices) (4
the mind. Closing Meditation and Prayer
minutes):
 Baddha Konasana (Butterfly Pose): Improves hip flexibility and circulation. (5 minutes)
 Neck Movements: Up-
 Vajrasana (Thunderbolt Pose): Aids digestion and promotes mindfulness.  Deep Breathing (Dirgha
down, side-to-side, and
 Marjariasana (Cat-Cow Pose) (2 minutes): Gently stretches and warms the Shwasan) (1 minute):
gentle neck rotations.
spine. Enhances lung function and
 Shoulder Rolls: Forward
 Balasana (Child's Pose): Sit back on your heels with arms extended forward induces relaxation.
and backward.
 Sit in Sukhasana or
 Wrist and Ankle
Prone and Supine Asanas (5 minutes) Padmasana (Lotus Pose).
Rotations: Loosens joints.
 Bhujangasana (Cobra Pose): Strengthens the spine and relieves fatigue. Focus on breath or chant "Om"
 Gentle Side Bends:
internally.
Stretch the sides of the  Setu Bandhasana (Bridge Pose): Strengthens the back and glutes, and calms
torso. the nervous system.
 Pawanmuktasana (Wind-Relieving Pose) (1 minute): Aids digestion and  End with a gratitude prayer or
 Knee Bends: Gentle knee
relieves bloating. "Shanti Path" (peace mantra).
bending while standing.

HPTC 1 E (AGE 50 TO 60 MALE& 45 - 60 Yrs FEMALE)

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Day- (Monday)
Period 01 (40 minute) Cardiovascular Training
Warm up & Pre Work out ( Dynamic ) Stretching & Activation (10 -12 Strengthening (20 Post Workout (Static) stretching and cool down
min) Min) (08 -10 min)
Warming up exercises demonstration with verbal description, usage and Cool-down
benefits. Power Walk Follow the sequence below:
Slow movement and hold (10 second for each stretch). Follow the sequence Neck:
below:  Flex forward and backward
 Ankle - rotation and flexion ( Ankle CAR)  Lateral flexion ( Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs and back. External hip rotation  Twist left and Right.
up to 10 mtrs and back. ( Static/Dynamic) Arms , Shoulders & Chest:
 Shoulder Rotation(Alternate Arms Swings)  Alternate shoulder stretch (pull elbow to chest
 Trunk Stretch sideways, forward & back with other hand)./ Eagle arms Stretch
 Slow jog (Not walk) 300 -400 mtr on Training ground/ track  Bear Hug
Where No Scope for running outside / Alternate Warm up Trunk:
 Jumping Jacks all directions- 360 degree  Standing Banana Stretch
 High knees  Standing back Extension
 Butt Kicks  DhanurAsan
 Windmill
 Spot Jogging Legs:
 Jumping on the spot  Standing / Kneeling Quadriceps stretch
Muscle Activation ( Mandatory)  Standing /Kneeling Hamstring stretch
 World’s Greatest Stretch  Kneeling leg out abductors stretch/ Frog
 Dead walk up to 10 mtrs and back. Rockers
 Inch warm up to 10 mtrs and back.  Pigeon Stretch
 Cat Cow(05 reps)  Supta Vajra Asana
 Calf Stretching

Stretch and Breathing

 Deep Diaphragmatic Breathing in Makar

Asana/ Shava Asana ( 05 min)

HPTC 2 E (AGE 50 TO 60 MALE& 45 - 60 Yrs FEMALE)

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Day- (Tuesday)
Period 01 (40 minute) Strengthening
Warm up & Pre Work out ( Dynamic ) Stretching & Activation Strengthening (20 Min) Post Workout (Static)
(10-12 min) stretching and cool down
(08 -10 min)
Warming up exercises demonstration with verbal description, Cool-down
usage and benefits. I) Shoulder Press with dumbbell( 5kg - 12 x03 Follow the sequence below:
Slow movement and hold (10 second for each stretch). Follow the Male) , (2.5kg - 12x03 Female) or resistance Neck:
sequence below: cable or bands.  Flex forward and
 Ankle - rotation and flexion ( Ankle CAR) backward
 Hip CAR / Internal hip rotation up to 10 mtrs and II) Chest Press with dumbbell( 5kg - 12 x03  Lateral flexion ( Left &
[Link] hip rotation up to 10 mtrs and back. ( Male) , (2.5kg - 12x03 Female) or resistance Right)
Static/Dynamic) cable or bands. Or  Twist left and Right.
 Shoulder Rotation(Alternate Arms Swings) Regular Push Ups (Male) - 10x02, Baby Knee Arms , Shoulders & Chest:
 Trunk Stretch sideways, forward & back Push ups ( Female) - 05x02  Stretch overhead./ Standing
 Slow jog (Not walk) 300 mtr Jogging lats and medial stretch
III) Hanging on Chin-up bar /Active Hangs &  Alternate shoulder stretch
Where No Scope for running outside / Alternate Warm up Dead Hangs - 30 secx 03 (pull elbow to chest with
 Jumping Jacks all directions- 360 degree other hand)./ Eagle arms
 High knees IV) Biceps & Triceps with dumbbell ( 05 kg for Stretch
 Butt Kicks Male , 2.5 kg for Female ) or Resistance  Partner Chest / Shoulder
 Windmill cable or bands - 10x 02 stretch
 Spot Jogging  Bear Hug
 Jumping on the spot V) Half Squats - 15x01 (M), 10x01(F) 
 Trunk:
Muscle Activation ( Mandatory)  Standing Banana Stretch
 World’s Greatest Stretch  Standing back Extension
 Dead walk up to 10 mtrs and back. Note-  DhanurAsan
 Inch warm up to 10 mtrs and back. [Link] and Repetition may be managed (Increased
 Cat Cow(05 reps) / Decreased) by the trainer as per requirement and
 Wrist Rocking available time. Stretch and Breathing
 ITWA Scapula 2. All exercises will be done in body pair with each  Deep Diaphragmatic
 Glute Bridge (20sec x 03) other physical support (If necessary). Breathing in Makar Asana/
 Dead Bug - (10x02) Shava Asana ( 05 min)

HPTC 3 E (AGE 50 TO 60 MALE& 45 - 60 Yrs FEMALE)

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Day- (Wednesday)
Period 01 (40 minute) Cardiovascular Training
Warm up & Pre Work out ( Dynamic ) Stretching & Strengthening Post Workout (Static) stretching and cool down
Activation ( 5 min) (5-7min)
Warming up exercises demonstration with verbal On 1st , 3rd,5th Wednesday- Cool-down
description, usage and benefits. Follow the sequence below:
Slow movement and hold (10 second for each stretch). Follow  Power Walk ( 15 Min) Neck:
the sequence below:  Flex forward and backward
 Ankle - rotation and flexion ( Ankle CAR) On 2nd and 4th Wednesday-  Lateral flexion ( Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs and  Twist left and Right.
[Link] hip rotation up to 10 mtrs and back. (  C- CET Test/ Practice( Arms , Shoulders & Chest:
Static/Dynamic) All events without gear)  Stretch overhead./ Standing lats and medial stretch
 Shoulder Rotation(Alternate Arms Swings)  Alternate shoulder stretch (pull elbow to chest with
 Trunk Stretch sideways, forward & back other hand)./ Eagle arms Stretch
 spot jumping  Partner Chest / Shoulder stretch
 World’s Greatest Stretch  Bear Hug
 Dead walk up to 10 mtrs and back. Trunk:
 Standing Banana Stretch
 Standing back Extension
 DhanurAsan

Legs:
 Standing / Kneeling Quadriceps stretch
 Standing /Kneeling Hamstring stretch
 Kneeling leg out abductors stretch/ Frog Rockers
 Pigeon Stretch
 Supta Vajra Asana
 Calf Stretcting

Stretch and Breathing

 Deep Diaphragmatic Breathing in Makar Asana/
Shava Asana ( 05 min)

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HPTC 4 E (AGE 50 TO 60 MALE& 45 - 60 Yrs FEMALE)

Day- (Thursday)
Period 01 (40 minute) Strengthening
Warm up & Pre Work out ( Dynamic ) Stretching Strengthening (20 Min) Post Workout (Static) stretching and cool
& Activation (10-12 min) down (10 min)
Warming up exercises demonstration with verbal Cool-down
description, usage and benefits.  Shoulder Press with dumbbell( 5kg - 12 x03 Follow the sequence below:
Slow movement and hold (10 second for each Male) , (2.5kg - 12x03 Female) or resistance Neck:
stretch). Follow the sequence below: cable or bands.  Flex forward and backward
 Ankle - rotation and flexion ( Ankle CAR)  Lateral flexion ( Left & Right)
 Hip CAR / Internal hip rotation up to 10 mtrs and  Chest Press with dumbbell( 5kg - 12 x03  Twist left and Right.
[Link] hip rotation up to 10 mtrs and Male) , (2.5kg - 12x03 Female) or resistance Arms , Shoulders & Chest:
back. ( Static/Dynamic) cable or bands. Or Regular Push Ups (Male) -  Stretch overhead./ Standing lats and medial
 Shoulder Rotation(Alternate Arms Swings) 10x02, Baby Knee Push ups ( Female) - stretch
 Trunk Stretch sideways, forward & back 05x02  Alternate shoulder stretch (pull elbow to
 Slow jog (Not walk) 300 mtr Jogging chest with other hand)./ Eagle arms Stretch
 Hanging on Chin-up bar /Active Hangs &  Partner Chest / Shoulder stretch
Where No Scope for running outside / Alternate Dead Hangs - 30 secx 03  Bear Hug
Warm up Trunk:
 Jumping Jacks all directions- 360 degree  Biceps & Triceps with dumbbell ( 05 kg for  Standing Banana Stretch
 High knees Male , 2.5 kg for Female ) or Resistance cable  Standing back Extension
 Butt Kicks or bands - 10x 02  DhanurAsan
 Windmill
 Spot Jogging  Half Squats - 15x01 (M), 10x01(F) Legs:
 Jumping on the spot  Standing / Kneeling Quadriceps stretch
 Note-  Standing /Kneeling Hamstring stretch
Muscle Activation ( Mandatory) [Link] and Repetition may be managed  Kneeling leg out abductors stretch/ Frog
 World’s Greatest Stretch (Increased / Decreased) by the trainer as per Rockers
 Dead walk up to 10 mtrs and back. requirement and available time.  Pigeon Stretch
 Inch warm up to 10 mtrs and back. 2. All exercises will be done in body pair with each  Supta Vajra Asana
 Cat Cow(05 reps) other physical support (If necessary).  Calf Stretcting
 Wrist Rocking
 ITWA Scapula Stretch and Breathing
 Glute Bridge (20sec x 03)  Deep Diaphragmatic Breathing in Makar
 Dead Bug - (10x02) Asana/ Shava Asana ( 05 min)

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HPTC 5 (For all age groups)

Day- (Friday)
Period 01 (40 minute) Yoga & Pranayama/ Dance PT
Pre Work Out Phase Main Yoga Work out Session Pranyayam and Cool Down
1. Starting with Prayer and Standing Asanas (10 minutes) Pranayama (07 minutes)
Warm-Up (5 minutes)  Tadasana (Mountain Pose): Improves posture and balance.  Anulom Vilom/Nadi
Prayer (1 minute):  Vrikshasana (Tree Pose): Enhances concentration and stability. Shodhana (Alternate Nostril
 Sit in Sukhasana (Easy  Trikonasana (Triangle Pose): Stretches and strengthens the body. Breathing): Balances the
Pose), spine erect. nervous system and reduces
Chant "Om" three times  Ardha Chakrasana (Half Wheel Pose): Provides a gentle backbend and
or recite a short prayer stretches the front body. stress.
like "Om Sahana  Kati Chakrasana (Standing Spinal Twist) (2 minutes): A gentle twist for the  Bhramari (Bee Breathing):
Vavatu." spine and waist. Calms the mind and induces
relaxation.
Warm-Up & Sukshma Vyayama Sitting Asanas (10 minutes)  Bhastrika/Kapal Bhati
(Loosening Practices) (4  Paschimottanasana (Seated Forward Bend): Enhances flexibility and calms
minutes):
the mind. Closing Meditation and Prayer
 Neck Movements: Up-
 Baddha Konasana (Butterfly Pose): Improves hip flexibility and circulation. (5 minutes)
down, side-to-side, and
 Vajrasana (Thunderbolt Pose): Aids digestion and promotes mindfulness.  Deep Breathing (Dirgha
gentle neck rotations.
 Marjariasana (Cat-Cow Pose) (2 minutes): Gently stretches and warms the Shwasan) (1 minute):
 Shoulder Rolls: Forward
spine. Enhances lung function and
and backward.
 Balasana (Child's Pose): Sit back on your heels with arms extended forward induces relaxation.
 Wrist and Ankle
 Sit in Sukhasana or
Rotations: Loosens joints. Padmasana (Lotus Pose).
 Gentle Side Bends: Prone and Supine Asanas (5 minutes)
 Bhujangasana (Cobra Pose): Strengthens the spine and relieves fatigue. Focus on breath or chant
Stretch the sides of the "Om" internally.
torso.  Setu Bandhasana (Bridge Pose): Strengthens the back and glutes, and calms
the nervous system.  End with a gratitude prayer or
 Knee Bends: Gentle knee "Shanti Path" (peace mantra).
bending while standing.  Pawanmuktasana (Wind-Relieving Pose) (1 minute): Aids digestion and
relieves bloating.

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