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 | Regression/Modification |
|---|---|---|---|
|
Cardio *Device of choice |
5 min |
Zone 2 (*60-70% heart rate max) |
Zone 1 (*50-60% heart rate max) |
|
30 reps mid-upper thoracic 30 reps mid-lower thoracic 30 sec. extension stretch at conclusion |
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10 times |
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30 reps each leg |
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
|
1-2 sets of 6-15 reps *Add weight as able |
Add weight to chest |
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1-2 sets of 6-15 each side |
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Up to 60 seconds* |
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Up to 60 seconds |
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
|
3 reps of a 30 second stretch per leg |
Do not increase stretch duration |
May hold for a ↓ duration |
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3 reps of a 30 second stretch per leg |
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10 times facing each direction |
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10 repetitions |
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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.