Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -

Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Day:

Day A Date:

Order Mobility, Activation & Mov. Prep Sets Reps Tempo Rest
1 SMR T-Spine 1 5-10 slow 0
2 SMR Lats 1 5-10 slow 0
3 SMR Scapular 1 5-10 slow 0
4 SMR Delt Internal External Rotation 1 5-10 slow 0
5 SMR IT Band 1 5-10 slow 0
Phase #1 - Workout A
6 SMR Piriformis 1 5-10 slow 0
Total Body
7 Side Lying Windmills 1 8ea mod 0
8 Prone Iso "Y" "T" "W" 1 20s ea iso 0
9 Dynamic Blackburners 1 10 mod 0
10 Spiderman Lunges 1 10 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 20 mod 0
Order Core Training Sets Reps Tempo Rest Notes:
1 KG Goblet Farmer Walk 4 1 D&B 60s

Order Combination/Hybrid Sets Reps Tempo Rest Notes:

omit

Order Resistance Training Sets Reps Tempo Rest Notes:

EXERCISE
1A KB Goblet Squat 3-4 8-10 2111 30s progress load if possible
1B DB Neutral Grip Bench 3-4 10-12 2111 30s
1C DB SA Row 3-4 12-15ea 1111 30s leg on bench
1D DB RDL 3-4 12-15 1110 30s hip hinge
1E TRX Fallout 3-4 12-15 2111 30s brace midsection

Order Energy System Training Sets Reps Tempo Rest Notes:

1 Forward Sled Drag 4-6 1 D&B 90s body 45 degrees

Notes

Regeneration
Foam Roll Protocol
Corrective Stretching Protocol
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

GET BETTER!
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Day:
Day B
Date:

Order Mobility, Activation & Mov. Prep Sets Reps Tempo Rest
1 SMR T-Spine 1 5-10 slow 0
2 SMR Lats 1 5-10 slow 0
3 SMR Scapular 1 5-10 slow 0
4 SMR Delt Internal External Rotation 1 5-10 slow 0
5 SMR IT Band 1 5-10 slow 0
Phase #1 - Workout B
6 SMR Piriformis 1 5-10 slow 0
Total Body
7 Side Lying Windmills 1 8ea mod 0
8 Prone Iso "Y" "T" "W" 1 20s ea iso 0
9 Dynamic Blackburners 1 10 mod 0
10 Spiderman Lunges 1 10 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 20 mod 0
Order Core Training Sets Reps Tempo Rest Notes:
1 1/2 Kneeling DB OH Press 3 8ea mod 30s knee down, same side presses

Order Power Development Sets Reps Tempo Rest Notes:

1 MB Stompers 3 5 1111 60s MB OH, Power through hips / torso

Order Resistance Training Sets Reps Tempo Rest Notes:

EXERCISE
1A Trap Bar DL 3-4 6-8 1110 30s stay tight
1B DB OH Press 3-4 10-12 1110 30s
1C TRX Inverted Row 3-4 12-15 2110 30s 1 sec iso at top
1D DB Step Up 3-4 10ea 1111 30s use box
1E KB Farmer Walk 3-4 1 D&B 60s

Order Energy System Training Sets Reps Tempo Rec Notes:

1 Dog Sled Push 2-4 1 20yds 90s body in tight, use legs

Notes

Regeneration
Foam Roll Protocol
Corrective Stretching Protocol
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

GET BETTER!
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Day:
Day C
Date:

Order Mobility, Activation & Mov. Prep Sets Reps Tempo Rest
1 SMR T-Spine 1 5-10 slow 0
2 SMR Lats 1 5-10 slow 0
3 SMR Scapular 1 5-10 slow 0
4 SMR Delt Internal External Rotation 1 5-10 slow 0
5 SMR IT Band 1 5-10 slow 0
Phase 1 - Workout C
6 SMR Piriformis 1 5-10 slow 0
Total Body
7 Side Lying Windmills 1 8ea mod 0
8 Prone Iso "Y" "T" "W" 1 20s ea iso 0
9 Dynamic Blackburners 1 10 mod 0
10 Spiderman Lunges 1 10 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 20 mod 0
Order Core Training Sets Reps Tempo Rest Notes:
1 1/2 Kneeling MB Rotation 3 8ea 1111 30s MB X-Body

Order Power Sets Reps Tempo Rest Notes:

1 KB High Pull 3 5 1111 45s

Order Resistance Training Sets Reps Tempo Rest Notes:

EXERCISE
1A DB Squat & Press 3-4 8-10 2111 30s constant tension in lats
1B Chest Supported Row 3-4 10-12 2111 30s
1C TRX Push-up 3-4 10-12 2111 30s 45 degree body angle
1D Band Pull Apart 3-4 20 1111 30s constant tension
1E DB Hammer Curl 3-4 10-12 2111 60s

Order Energy System Training Sets Reps Work Rest Notes:

1 KB Farmer Walk 4-6 40yds 90s KB in each hand
or
1 Battle Ropes 8-10 1 30s 30s

Notes

Regeneration
Foam Roll Protocol
Corrective Stretching Protocol
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

GET BETTER!
 Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Workout A
al Body

Notes:

Notes:

Notes:

ess load if possible

eg on bench
hip hinge
ace midsection

Notes:
dy 45 degrees
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4
 Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Workout B
Total Body

Notes:
n, same side presses

Notes:
wer through hips / torso

Notes:

stay tight

sec iso at top

use box

Notes:
in tight, use legs
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4
 Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4

Workout C
Total Body

Notes:
MB X-Body

Notes:

Notes:

ant tension in lats

egree body angle

nstant tension

Notes:
B in each hand
Client Name: 62 Year Old Male_x000D__x000D_Phase 1: Strength - Dec -
Jan_x000D__x000D_
Tyler English Fitness Weeks 1-4