Training at Home

Grafton's 4-week training program

This programme of exercises and drills is designed to help you get ready for the season ahead. 

It is scalable to everyone, so if you would like to get your parents, brothers, sisters, or others in your bubble to join you that would be great.

About the drills

Some of the drills will require another person to progress that drill.

They are designed to take between 20 and 40 minutes to complete.

Once you have completed each session, record if you completed it and how you went.

Live Sessions

Check out our Live Session page

Week 1 - Level 1

  1. Day 1 - Lion Strong 1

  2. Day 2 - 10,000+ steps

  3. Day 3 - Cricket skills 1 or 2

  4. Day 4 - 10,000+ steps

  5. Day 5 - Lion Speed and Lion Heart Core

  6. Day 6 - 10,000+ steps

  7. Day 7 - Rest

Week 2 - Level 2

  1. Day 1 - Lion Strong 1

  2. Day 2 - Cricket skills 1 and Lion Heart Core

  3. Day 3 - Lion Speed

  4. Day 4- 10,000+ steps

  5. Day 5 - Lion Strong 2

  6. Day 6 - Cricket skills 2 and Lion Heart Core

  7. Day 7- Rest or 10,000+ steps

Week 3 - Level 3

  1. Day 1 - Lion Strong 1 and Cricket skills 1

  2. Day 2 - Lion Speed and Lion Heart Core

  3. Day 3 - Lion Strong 2 and Cricket Skills 2

  4. Day 4 - Lion Speed and Lion Heart Core

  5. Day 5 - Lion Strong 1 and Cricket skills 1

  6. Day 6 - Lion Speed and Lion Heart Core

  7. Day 7 - Lion Strong 2 and Cricket Skills 2

Questions and Answers

Q  Is the order you do the exercises important?

A  The order of exercises is important though getting them all completed is more important

Q  What happens if you miss a day?

A  If you miss a day, that is okay, just pick it up where you left off

Our Training at Home program is designed by Nikheil Bhana, if you have any questions please reach out to Nikheil.

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