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 – mode must change daily |
|
5 min – moderate intensity |
|
|
10s hold x 10 each |
|
lift back foot after 10s hold |
|
|
x 15 |
|
|
|
|
x 15 BLE |
|
soleus stretch |
|
|
x 15 |
add light resistance band |
prone W to OH press |
|
|
x 5 each |
thicker band |
|
|
|
1 min |
UE/LE taps |
UE extended, on knees |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3×8 |
|
do to box |
|
|
3×8 |
deficit (stand on plate) |
trap bar |
|
|
3×8 |
|
perform seated |
|
|
3×8 |
|
|
|
|
4×8 (two sets/side) |
|
paloff press |
|
|
4×8 (two sets/side) |
|
paloff press |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
|
|
|
|
|
1 min |
|
|
|
|
30s x 2 each, BLE |
|
|
|
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.