Referee Exercises Challenge Week 1

**Intro**

##### The Philthy Heart Stopper x 6 sets

After you complete the warm up exercises, this exercise consists of shuttles of 1 at different lengths with a 15 second rest between

##### The Philthy Set x 6 Sets

This exercise is the same distance as exercise 1 with the difference being the intensity and continuity. Don’t forget to view the warm down videos when complete.

Referee Exercises Challenge Week 2

##### The Philthy Sequence x 10 Laps

After you complete the warm up exercises, Jog another 400m then commence the exercise. This exercise consists of 10 laps of mixed cardio targeting different muscle groups with a 1min rest between laps.

##### Philthy’s 6 CONE Drill x 10 Laps

This exercise consists of 10 laps of a 6 cone drill with a 1min rest between laps. After the 10 Laps jog a 400m warm down lap and finish with the warm down exercises.

Referee Exercises Challenge Week 3

After you complete the warm up exercises. Jog another 400m then commence the exercise.

CONDITIONING Using Tabata Technique 20 seconds at 80 -100% then have 10 seconds rest.

Do 8 sets of each exercise, have one minute rest, then move onto the next exercise. After you complete the 8 exercises. Finish off with 400m jog and then standard stretches.

Referee Exercises Challenge Week 4

##### THE PHILTHY MALCOLM

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise Set up 3 cones in a line 10m apart. This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between Malcoms

##### THE PHILTHY BACKPEDDLE

For this exercise Set up 10 cones in a line 10m apart. This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between sets

##### THE PHILTHY DROP SET

For this exercise leave the cone set up from exercise 2

(10 cones in a line 10m apart.) This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between sets.

##### BROKEN BRONCO

For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

Referee Exercises Challenge Week 5

##### THE PHILTHY SUICIDE

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise Set up 6 cones in a line 20m apart. This exercise consists of mixed cardio targeting different muscle groups with a 3min rest & repeat once.

##### The PHILTHY GRID

For this exercise you need 4 cones setup in a square each at 10 – 15m intervals.

##### BROKEN BRONCO – Multi Lap

For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

Referee Exercises Challenge Week 6

##### BRONCO

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

**Please seek medical advice before deciding if these exercises are appropriate for your individual circumstances. NSWRRA will not be liable for any cost, loss or injury incurred as a result of undertaking any or all of the above exercises. If you have any concerns about your health, consult your General Practitioner.*