Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio
*Preferably treadmill
or stairs |
5 min |
Zone 2 (*60-70% heart rate max) |
Zone 1 (*50-60% heart rate max) |
|
Heart Rate Maximum Formulas Training Formula:
220-age = maximum heart rate: Train at the desired % of this maximum heart rate |
|||
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
10x |
Increase hip flexion |
Lie on back |
|
|
10x |
|
Limit range |
|
|
X10 |
Single leg |
Seated |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets of 6-12 each leg |
Add hop at op Add weighted vest |
Lower box height |
|
|
Maximum 60 second hold each side |
Add leg lift |
Knees bent on floor |
|
|
1 sets of 6-12 |
Add weight to chest |
||
|
3 sets of 6-12 |
Add weight |
Single leg step up |
|
|
3 sets of 6-12 each direction |
Step further away to increase tension on band/cable |
Perform in mini squat position |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
10x |
Exhale at bottom of arch position |
Pillow under waist area |
|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue GRID foam roller |
Use soft foam roller |
|
|
1 x 30 second hold |
|||
|
1 x 30 seconds |
Squeeze gluteals during stretch |
||
|
1 x 30 seconds |
Pull toes toward body |
Point toe forward |
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.