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 Assault
bike or Rower |
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 | Modifications |
|---|---|---|---|
|
10x |
Single leg |
Seated |
|
|
10x |
Increase hip flexion |
Lie on back |
|
|
10x |
Add lift-off |
Decrease range |
|
|
1x |
Weighted ball |
Lower arm placement on wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets of 6-20 |
Weightbearing on knees |
||
|
3 sets of 6-12 |
Weighted vest, hold PVC dowel overhead |
Reduce depth of squat |
|
|
3 sets of 6-12 |
Weighted vest Hook dumbbell in feet |
Feet on floor with legs
straight using bench or
use resistance band |
|
|
3 sets of 6-12 |
Add hop at top/Weighted vest |
Lower box height |
|
|
3 sets of 6-12 |
Alternating grip each set/Weighted vest |
Resistance band assist |
|
|
3 sets of 6-12 |
|
Double leg bridge/
Lower height of bench |
|
|
3 sets of 6-12 each
arm |
Weighted vest |
||
|
Roman Chair |
3 sets of 6-12 |
Weighted vest |
Limit range |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder and wall |
Lower arm position |
|
|
1 x 30 seconds |
Squeeze gluteals during stretch |
PVC dowel for balance |
|
|
1 x 30 seconds |
Pull toes toward body |
Point toes toward ceiling |
|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue foam
roller |
Seated in chair |
|
|
10x |
Exhale at bottom of arch position |
Pillow under waist area |
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.