Client Templates

Trainer Name: Afiya Khan Date: 25-Oct-16
Session #: 6 Client Training Goal: ROM of shoulder and increase strength
Warm-Up/Aerobic Training
Mode Intensity Duration Notes
Cycling RPE: 5-6 5 mins HR max:
RHR:
THR:
Dynamic Stretch Reps/Distance Sets Notes
Side to side (supine) 10 1
Supine bridge 10 1
In's and out's 10 1
Squat 10 1
Lunge and twist 10 1 add as necessary
Resistance Training
Exercise Weight Goal Reps Set 1 Set 2 Set 3 Set 4 Rest Notes
A1 Side squat 25lbs 12 30s 30s 30s 30s 10s
A2 Front raise 7.5lbs 12 30s 30s 30s 30s 10s hammer grip
A3 Bent over row 7.5lbs 12 30s 30s 30s 30s 10s
A4 Back lunge 7.5lbs 12 30s 30s 30s 30s 10s
A5 Shuffle w. squat -- 12 30s 30s 30s 30s 10s
A6 Suicides -- -- 30s 30s 30s 30s 10s

A7 Bird dog -- 12 30s 30s 30s 30s 2 mins
Cool Down

N/A
Flexibility
Stretch/Muscle Group Time Held Reps Notes
Child's pose 60s 1
Pretzel stretch (glute) 30s/leg 2
Seated Hams. Stretch 30s/leg 2
Butterfly (hip) 30s 2
Trainer Name: Afiya Khan Date: 28-Oct-16
Session #: 7 Client Training Goal: Improve stamina and lose girth
RHR:
THR:
Supine bridge 10 1
In's and out's 10 1
Squat 10 1
Resistance Training
Exercise Weight Goal Reps Set 1 Set 2 Set 3 Set 4 Rest Notes (RPE)
A1 Travelling Side 25lbs 12 10s
squat
A2 Front raise + 8lbs 10 10s hammer grip

lateral raise
scapular plane
A3 Back lunge 8lbs 12 60s
B1 Bent over row 10lbs 12 10s
B2 Shuffle tuck -- 12 10s
jump
B3 Mountain -- 20s 60s
climbers
C1 Suicides -- 30s 30s/set
(directional)
Cool Down

Treadmill RPE 4-5 3-5 mins
Flexibility
Child's pose 60s 1
Wall angel
Trainer Name: Afiya Khan Date: 1-Nov-16
Session #: 8 Client Training Goal: Improve stamina and increase strength
RHR:
THR:
Wrist & ankle circles 10 2
Knee touch 10 1
Squat 10 1
Resistance Training
A1 Lumberjack 25lbs 12 10s
squat
A2 Front raise + 8lbs 10 10s hammer grip

lateral raise
scapular plane
A3 Alt. Lunge and 8lbs 12 60s
twist
B2 90/90 10lbs 10 10s
B3 Cross body -- 20s 10s

mountain climbers
B4 Bird-dog -- 10 60s
Cool Down

N/A
Flexibility
Child's pose 60s 1
Wall angel
RHR:
THR:
Wrist & ankle circles 10 2
Knee touch 10 1
Squat 10 1
Resistance Training
A1 Lumberjack 25lbs 12 12 12 12 12 10s
squat
A2 Front raise + hammer grip
7.5lbs 10 10 10 10 10 10s
lateral raise scapular plane
A3 Bent over row 7.5 lbs 12 12 12 12 12 60s
B1 Side touch (DL) -- 20s 20s 20s 20s -- 10s
B2 90/90 10lbs 10 10 10 10 -- 10s
B3 Lateral bend 7.5 lbs 10 10 10 10 -- 60s
C1 TRX pull up -- 10 10 10 10 -- 10s
C2 Squat w. press ~8lbs 10 10 10 10 -- 60s
D1 Plank -- 20s 20s 25s 25s -- /
D2 Bird-dog 10 10 10 10 10 -- /
D3 Mountain -- 20s 20s 25s 25s -- 30s
climbers
Flexibility
Child's pose 60s 1
Wall angel
RHR:
THR:
*stretches dependant on
workout
Resistance Training
pulse for 2
A1 Goblet squat 25lbs 30s 10s
A2 Alt. Lunge w. 10lbs 30s 10s

step
A3 Front & lateral hammer grip

10lbs 30s 10s
raise scapular plane
A4 Bent over row 10lbs 30s 10s

A5 Lateral bend 10lbs 30s 10s
A6 Suicides -- 30s 10s
A7 Mountain -- 30s 2 mins

climbers
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Session #: 11 Client Training Goal: Improve balance and increase strength
RHR:
THR:
workout
Resistance Training
A1 Lumberjack pulse for 2
squat 30lbs 8 10s
A2 Alt. Lunge w. 12lbs 10 10s

step
A3 Supine bridge w. -- 10 60s hammer grip

BOSU scapular plane

B2 Lateral raise 10lbs 10 10s
B3 TRX H.pull -- 10 60s
C1 Lateral bend 10lbs 10 10s
C2 One leg balance -- 20s/leg 10s
C3 Mountain -- 25s 60s

climbers
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Session #: 13 Client Training Goal: Improve cardio and strength
RHR:
THR:
workout
Resistance Training
pulse for 2
A1 Goblet squat 20lbs 30s 5-10s
A2 Bent over row 10lbs 30s 5-10s
A3 Lateral raise 10lbs 30s 5-10s hammer grip

scapular plane
A4 Side shuffle -- 30s 5-10s
A5 Farmer's carry 20lbs 30s 5-10s
A6 DB press 20lbs 30s 5-10s
A7 Running -- 30s 5-10s

A8 Mountain -- 30s 5-10s
climbers
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Session #: 14 Client Training Goal: Improve strength
Eliptical RPE: 5-6 5 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Lumberjack pulse for 2
30lbs 8 5-10s
squat
A2 Bent over row 12lbs 12 5-10s
A3 Chest press 12lbs 12 1-2 mins
A4 Glute bridge -- 10 5-10s use BOSU

A5 TRX pull up -- 10 5-10s
A6 Lateral raise 10lbs 10 1-2 mins
A7 Russian twists 10lbs 10 5-10s

A8 Mountain -- 25s 60s
climbers
Cool Down
Eliptical/cycling RPE 4-5 5-7 mins

Flexibility
Child's pose 60s 1
Wall angel 10
Session #: 16 Client Training Goal: Improve strength
Eliptical RPE: 5-6 7 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Lumberjack 35lbs 8 5-10s
squat
A2 Walking lunge 15lbs 12 5-10s
A3 Bent over row 15lbs 12 1-2 mins
B1 TRX pull up -- 10 5-10s
B2 Front raise 10lbs 10 5-10s
B3 Lateral raise 10lbs 10 1-2 mins
C1 Russian twists 10lbs 10 5-10s
C2 Shoulder taps -- 25s 60s
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Trainer Name: Afiya Khan Date: 1-Dec-16
Session #: 17 Client Training Goal: Improve strength & cardio
Eliptical/bike RPE: 5-6 7 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Bulgarian squat 15lbs 10 5-10s
B2 Hammer curl 12lbs 10 5-10s
C1 Russian twists 10lbs 20s 5-10s

C2 Mountain -- 20s 5-10s
climbers
C3 Shoulder taps -- 5/arm 60s
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Eliptical/bike RPE: 5-6 7 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Bulgarian squat 15lbs 10 5-10s
B2 Hammer curl 12lbs 10 5-10s

C2 Mountain
-- 20s 5-10s
climbers
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Rowing Machine RPE: 5-6 7 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Goblet squat 20lbs 10 5-10s
A2 Back Lunge 15lbs 10 5-10s
A3 Glute bridge -- 10 1-2 mins
B1 Row 15lbs 10 5-10s
B2 Lateral bend 15lbs 10 5-10s
B3 Lateral raise 12.5lbs 10 1-2 mins

C2 Mountain -- 20s 5-10s
climbers
Cool Down

Flexibility
Child's pose 60s 1
Wall angel 10
Session #: 20 Client Training Goal: Improve cardio + footwork
Rowing Machine RPE: 5-6 7 mins HR max:
RHR:
THR:
workout
Resistance Training
A1 Deadlift side tap -- 30s 5-10s
A2 Back Lunge 15lbs 30s 5-10s
A3 Glute bridge -- 30s 5-10s
B1 Row 15lbs 30s 5-10s
B2 Lateral raise 15lbs 30s 5-10s
B3 90/90 12.5lbs 30s 5-10s
C1 Suicides -- 30s 5-10s

C2 Mountain
-- 30s 5-10s
climbers
C3 Shoulder taps -- 30s 2 mins
Cool Down

Flexibility
Child's pose 60s 1
Triceps strech 15s/arms 2
Modified hurdler 30s/leg 2

Client Templates

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Trainer Name: Afiya Khan Date: 25-Oct-16

Session #: 6 Client Training Goal: ROM of shoulder and increase strength

A6 Suicides -- -- 30s 30s 30s 30s 10s

Mode Intensity Duration Notes

A2 Front raise + 8lbs 10 10s hammer grip

Mode Intensity Duration Notes

A2 Front raise + 8lbs 10 10s hammer grip

B3 Cross body -- 20s 10s

Mode Intensity Duration Notes

A2 Alt. Lunge w. 10lbs 30s 10s

A3 Front & lateral hammer grip

A4 Bent over row 10lbs 30s 10s

A6 Suicides -- 30s 10s

A7 Mountain -- 30s 2 mins

Mode Intensity Duration Notes

A2 Alt. Lunge w. 12lbs 10 10s

A3 Supine bridge w. -- 10 60s hammer grip

B1 Bent over row 10lbs 10 10s

B3 TRX H.pull -- 10 60s

C1 Lateral bend 10lbs 10 10s

C2 One leg balance -- 20s/leg 10s

C3 Mountain -- 25s 60s

Mode Intensity Duration Notes

A2 Bent over row 10lbs 30s 5-10s

A3 Lateral raise 10lbs 30s 5-10s hammer grip

A4 Side shuffle -- 30s 5-10s

A5 Farmer's carry 20lbs 30s 5-10s

A6 DB press 20lbs 30s 5-10s

A7 Running -- 30s 5-10s

Treadmill RPE 4-5 5-7 mins

A2 Bent over row 12lbs 12 5-10s

A3 Chest press 12lbs 12 1-2 mins

A4 Glute bridge -- 10 5-10s use BOSU

A6 Lateral raise 10lbs 10 1-2 mins

A7 Russian twists 10lbs 10 5-10s

Eliptical/cycling RPE 4-5 5-7 mins

A2 Walking lunge 15lbs 12 5-10s

A3 Bent over row 15lbs 12 1-2 mins

B1 TRX pull up -- 10 5-10s

B2 Front raise 10lbs 10 5-10s

B3 Lateral raise 10lbs 10 1-2 mins

C1 Russian twists 10lbs 10 5-10s

C2 Shoulder taps -- 25s 60s

Eliptical/cycling RPE 4-5 5-7 mins

A2 Walking lunge 15lbs 10 5-10s

A3 Bent over row 15lbs 10 1-2 mins

B1 TRX pull up -- 10 5-10s

B2 Hammer curl 12lbs 10 5-10s

B3 Lateral raise 10lbs 10 1-2 mins

C1 Russian twists 10lbs 20s 5-10s

Eliptical/cycling RPE 4-5 5-7 mins

A2 Walking lunge 15lbs 10 5-10s

A3 Bent over row 15lbs 10 1-2 mins

B1 TRX pull up -- 10 5-10s

B2 Hammer curl 12lbs 10 5-10s

B3 Lateral raise 10lbs 10 1-2 mins

C1 Russian twists 10lbs 20s 5-10s

Eliptical/cycling RPE 4-5 5-7 mins

A2 Back Lunge 15lbs 10 5-10s

A3 Glute bridge -- 10 1-2 mins

B1 Row 15lbs 10 5-10s

B2 Lateral bend 15lbs 10 5-10s

B3 Lateral raise 12.5lbs 10 1-2 mins