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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 |
Single leg |
Seated |
|
|
10x |
Increase hip flexion |
Lie on back |
|
|
10x |
|
Limit range |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 set of 20 reps warm-up 3 sets of 6-12 |
Increase weight Full depth squat when catching the clean |
Hang Power clean (start with bar above knee) |
|
|
3 sets of 6-12 each leg |
Add hop at op Add weighted vest |
Lower box height |
|
|
3 sets of 6-12 each leg |
|
Double leg bridge |
|
|
3 sets of 6 steps to right and left |
Wider steps |
No resistance band |
|
|
3 sets of 6-12 each direction |
Step further away to increase tension on
band/cable |
Perform in mini squat position |
|
|
3 sets of 6-12 |
Partial range |
||
|
Maximum 60 second hold each side |
Add leg lift |
Knees bent on floor |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
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 |
|
|
1 x 30 second hold |
|
Slant board standing |
|
|
1 x 30 seconds |
Squeeze gluteals during stretch |
PVC dowel for balance Elevate foot on foam roller or step |
|
|
1 x 30 seconds |
Pull toes toward body |
Point toes toward ceiling |
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.