Day$1

Date:
Correctives+/+Movement+Prep
Thomas+Stretch+
Lower+Body+Rolling
Upper+Body+Rolling
Rib+Grab+with+T+Spine+Rotation
ASLR+with+Core+Activation+
Power+|+Resistance+Training
Goblet+Squat+
Kettlebell+Straight+Leg+Deadlift
Body+weight+Alternating+Lunges
Seated+Leg+Extensions
Lying+Leg+Curls+
Body+Weight+Lateral+Squats

Cardio+(Mode)
Bike

Sets
2+to+4
2+to+4
2+to+4
2+to+4
2+to+4
Sets
3
3
3
3
3
3

Workout+Intensity:
Reps
30+Sec.
4
4
30+Sec.
30+Sec.
Reps
10+to+12
10+to+12
10+to+12
10+to+12
10+to+12
10+to+12

Target+HR

Volume

Cool+Down+|+Stretch+|+Supplements

Load
/
/
/
/
/
Load
30+lb
20lb
/
50lb
50lb
/

Intensity

Light Set+|+Rep+Range:
Rest
Notes
30+Sec.
Isolation+hold
30+Sec.
Each+Side
30+Sec.
Each+Side
30+Sec.
Isolation+Hold
30+Sec.
Isolation+Hold
Rest
Notes
2=3+Min. Keep+Lower+Lumbar+Arched
2=3+Min. Keep+Lower+Lumbar+Arched
2=3+Min.
2=3+Min.
2=3+Min.
2=3+Min.

Rest

Notes
10+minutes
Notes