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 |
Increase hip flexion |
Lie on back |
|
|
20x |
Single leg |
Straighten elbows |
|
|
X10 |
Single leg |
Seated |
|
|
5x each direction |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 set of 20 reps warm-up 3 sets of 6-12 desired weight |
Increase weight/Pause |
Bench block or dumbbells |
|
|
3 sets of 6-12 |
Increase weight |
Decrease weight |
|
|
3 sets of 6-12 |
Increase weight Lower into range |
||
|
Squat |
3 sets of 6-12 |
Add weight Lower safety bar/pins |
Raise safety bar/pins |
|
Front Plank |
3 sets of 6-12 each direction |
||
|
3 sets of 6-12 for Y or T |
Increase weight |
Lie on incline bench |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1 x 30 seconds |
|
Lower arm position or remove lacrosse Ball |
|
|
10 x each way |
Perform in ½ kneel position |
|
|
|
1 x 30 seconds |
Pull toes toward body |
Point toes forward |
|
|
1 x 30 seconds |
Elevate back leg |
||
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue GRID foam roller |
Use softer foam roller |
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.