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    2 week cycle

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    21 views1 page

    2 Week Cycle

    Uploaded by

    api-341922529

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    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

    Day$2

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    30+Sec.
    /
    2+to+4
    4
    /
    2+to+4
    4
    /
    2+to+4
    30+Sec.
    /
    2+to+4
    30+Sec.
    /
    Sets
    Reps
    Load
    3
    10+to+12
    30+lb
    3
    10+to+12
    20lb
    3
    10+to+12
    /
    3
    10+to+12
    50lb
    3
    10+to+12
    50lb
    3
    10+to+12
    /

    Target+HR Volume

    Intensity

    Light
    Set+|+Rep+Range:
    Notes
    Rest
    Isolation+hold
    30+Sec.
    Each+Side
    30+Sec.
    Each+Side
    30+Sec.
    Isolation+Hold
    30+Sec.
    Isolation+Hold
    30+Sec.
    Notes
    Rest
    2C3+Min. Keep+Lower+Lumbar+Arched
    2C3+Min. Keep+Lower+Lumbar+Arched
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.

    Rest

    Cool+Down+|+Stretch+|+Supplements

    Notes
    10+minutes
    Notes

    Medium
    Rest
    30+Sec.

    Power+|+Resistance+Training
    Push+ups+
    Dips+
    Lat+Pull+Down
    Dumbell+Bent+Over+Row
    Standing+Dumbell+Shoulder+Press
    Resistance+Band+Side+Raises
    Pull+up+
    Chin+up+

    Sets
    3
    3
    3
    3
    3
    3
    3
    3

    Reps
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12

    Load
    /
    /
    80+lb
    40+lb
    40+lb
    Medium
    /
    /

    Notes
    Rest
    2C3+Min.
    2C3+Min.
    2C3+Min.
    25lb+DB+in+both+Hands
    2C3+Min.
    One+side+at+time
    2C3+Min.
    2C3+Min.Feet+Shoulder+Width+Apart+on+Band
    2C3+Min.
    2C3+Min.

    Cardio+(Mode)
    Stait+Climber

    Target+HR

    Volume

    Intensity

    Sets
    3
    3
    3
    3
    3
    3
    3
    3

    Cardio+(Mode)
    Stair+Climber

    Target+HR

    Medium Set+|+Rep+Range:
    Notes
    Rest
    Each+Side
    30+Sec.
    Isolation+Hold
    30+Sec.
    Isolation+Hold
    30+Sec.

    Reps
    Load
    Rest
    10+to+12
    50+lb
    2C3+Min.
    10+to+12 100+lb+ 2C3+Min.
    10+to+12 100+lb+ 2C3+Min.
    10+to+12 Light+Rope 2C3+Min.
    10+to+12
    25+lb+
    2C3+Min.
    10+to+12
    15+lb
    2C3+Min.
    10+to+12
    15+lb
    2C3+Min.
    10+to+12
    10+lb+
    2C3+Min.

    Volume

    Cool+Down+|+Stretch+|+Supplements

    Set+|+Rep+Range:
    Notes
    Each+Side

    Notes
    10+Minutes+
    Notes

    Date:
    Correctives+/+Movement+Prep
    Flebility+Shoulder+ROM
    Thomas+Stretch+
    Rib+Grab+w/+T+Spine+Rotation

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    4
    /
    2+to+4
    4
    /
    2+to+4
    4
    /

    Power+|+Resistance+Training
    Dumbell+Chest+Press
    Barbell+Squat+
    Barbell+Dead+Lift
    Batlle+Ropes
    Dumbell+Single+Rows
    Kettle+Bell+Clean+and+Press
    Kettle+Bell+Swings+
    Full+Turkish+Get+up+

    Sets
    3
    3
    3
    3
    3
    3
    3
    3

    Cardio+(Mode)
    Jogging

    Target+HR

    Intensity

    Rest

    Notes

    Notes
    10+minutes
    Notes

    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)
    Jogging

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    30+Sec.
    /
    2+to+4
    4
    /
    2+to+4
    4
    /
    2+to+4
    30+Sec.
    /
    2+to+4
    30+Sec.
    /
    Sets
    Reps
    Load
    3
    10+to+12
    50+lb
    3
    10+to+12
    30+lb
    3
    10+to+12
    /
    3
    10+to+12
    80+lb
    3
    10+to+12
    80+lb
    3
    10+to+12
    /

    Target+HR

    Volume

    Cool+Down+|+Stretch+|+Supplements

    Intensity

    Heavy
    Rest
    30+Sec.
    30+Sec.
    30+Sec.

    Reps
    Load
    Rest
    10+to+12
    50+lb
    2C3+Min.
    10+to+12
    135+lb
    2C3+Min.
    10+to+12
    135+lb
    2C3+Min.
    10+to+12 Heavy+Rope 2C3+Min.
    10+to+12
    50+lb
    2C3+Min.
    10+to+12
    30+lb
    2C3+Min.
    10+to+12
    30+lb+
    2C3+Min.
    3
    15+lb
    2C3+Min.

    Volume

    Intensity

    Rest

    Cool+Down+|+Stretch+|+Supplements

    Day$2

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    4
    /
    2+to+4
    4
    /
    2+to+4
    4
    /

    Power+|+Resistance+Training
    Dumbbell+Chest+Press+
    Barbell+Squat
    Barbell+Deadlift+
    Battle+Ropes
    Dumbbell+Single+Rows+
    Kettlebell+Clean+and+Press+
    Kettle+Bell+Swings+
    Full+turkish+Get+up+

    Rest

    Cool+Down+|+Stretch+|+Supplements

    Day$1
    Date:
    Correctives+/+Movement+Prep
    Flexibility+Shoulder+ROM
    Thomas+Stretch+
    Rib+Grab+W/+TCSpine+Rotation+

    Day$3

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    4
    /

    Date:
    Correctives+/+Movement+Prep
    Flexibility+Shoulder+ROM

    Set+|+Rep+Range:
    Notes
    Each+Side
    Isolation+Hold
    Isolation+Hold

    Notes

    Notes
    10+Minutes+
    Notes

    Day$3
    Heavy
    Rest
    30+Sec.
    30+Sec.
    30+Sec.
    30+Sec.
    30+Sec.
    Rest
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.

    Set+|+Rep+Range:
    Notes
    Isolation+Hold
    Each+Side
    Each+Side
    Isolation+Hold
    Isolation+Hold
    Notes
    Keep+Lower+Lumbar+Arched
    Keep+Lower+Lumbar+Arched

    Rest

    Notes
    10+minutes+
    Notes

    Workout+Intensity:
    Sets
    Reps
    Load
    2+to+4
    4
    /

    Light
    Rest
    30+Sec.+

    Set+|+Rep+Range:
    Notes
    Each+Side

    Power+|+Resistance+Training
    Push+ups+
    Dips
    Lat+Pull+Down+
    Dumbell+Bent+Over+Row
    Standing+Dumbell+Shoulder+Press+
    Resistance+Band+Side+Raises
    Pull+up+
    Chin+up+

    Sets
    3
    3
    3
    3
    3
    3
    3
    3

    Reps
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12
    10+to+12

    Load
    /
    80
    50+lb
    25+lb
    25+lb
    Light
    80
    80

    Rest
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.
    2C3+Min.

    Notes
    Assisted+
    Assisted+

    Cardio+(Mode)
    Bike+

    Target+HR

    Volume

    Intensity

    Rest

    Date:
    Correctives+/+Movement+Prep
    Flexibility+Shoulder+ROM

    Cool+Down+|+Stretch+|+Supplements

    25lb+DB+in+both+hands+
    One+Side+at+a+time+
    Feet+Shoulder+Width+Apart+
    Assisted+
    Assisted+

    Notes
    10+minutes+
    Notes

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