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 | Modification |
|---|---|---|---|
|
10x |
Single leg |
Seated |
|
|
10x |
Add weight |
PVC dowel |
|
|
10x |
Increase hip flexion |
Lie on back |
|
|
20x |
Single leg |
Straighten elbows |
|
|
10x |
Add lift-off |
Decrease range |
|
|
1x |
Weighted ball |
Lower arm placement on wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 set of 20 reps warm-up 3 sets of 6-12 |
Increase weight/Pause |
Bench block |
|
|
3 sets of 6-12 |
Increase weight |
Decrease weight |
|
|
3 sets of 6-12 |
Feet together Increase weight |
Decrease weight |
|
|
3 sets of 6-12 |
Add weight Lower safety bar/pins |
Raise safety bar/pins |
|
|
3 sets of 6-12 |
Increase weight Lower into range |
Reduce range |
|
|
3 sets of 6-12 each direction |
Dumbbell in hand |
||
|
3 sets of 6 I, Y, T |
Increase weight |
Lie on bench |
| 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.