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Work Out 2
Work Out 2
Work Out 2
Session: Workout #5
Time: 2:45-3:50pm
Dynamic Warm-Up
Exercise
-arm circles
-walking quad stretch
-inchworm
Notes
- increase body temp,
activate nervous system,
increase ROM and correct
limitations
Cardio/Conditioning Exercise
Exercise
Time/Distance/Intensit
y
Bike
5 minutes
Exercise
Weight
Se
ts
Reps
Goblet
Squat
75lb
s
10
Res
t
(sec
)
90
TRX Row
Good Mornings
BW
Bar
3
3
10
10
90
90
Bench Press
45/side
12
90
Lat Pull
Down
115l
bs
12
90
Kneeling Shoulder
Press
Plank
Side Plank
20lbs
12
90
2
2
45 sec
25
sec/sid
e
60
60
Notes
-warm up body
Notes
Increased to 70 set
2 &3
10/12/10 reps
10/12/12, flexibility
problems
50/52.5 increase
each set
Increased to 115lbs
Doesnt like to go
hard on shoulders
Alternate with
plank
Cool Down
Exercise
-Hurdler Stretch
Single Arm Chest Stretch
-Thoracic Extension Stretch
-Standing Should Adduction
-Latissimus Stretch
Notes
-hold the position for 30sec
on each side, deep
breathing while holding the
position