Kurtis Oattes

Student # 0745901
KIN 3090
Client Name: Sunil Balki
Age: 52
Weight: 66kg

Exercise Log

Week 1/2/3
Warm Up

Lift (Circuit)
Exercise
Glute Bridge

5 min brisk walk

Mobility:
Scorpions (5 each side)
Sunrisers (5 each side)
Dynamic hamstring stretch

Reps
30 sec hold

Sets
3 Sets

Full Body
Squat
Wall Sit

12 reps

3 Sets

30 sec

3 Sets

Smith
Machine
Push Up
Scapular
Shrug
Shoulder
Push Backs
TRX Curl

5 reps per angle

3 Sets

10 reps

3 Sets

10 reps

3 Sets

6 reps

3 Sets

Dips

6 reps

3 Sets

Cool Down:

Weight
Body
weight
Body
weight
Body
weight
Body
weight
Body
weight
Body
weight
Body
weight
Body
weight

Core Planks 4 X 30 sec

Static Stretch: Groin, Hamstring, Quads, Periformis,
Hips, Calfs, Chest, Back, Shoulders

Notes:
First weeks were all conducted at body weight and in a circuit
manner to keep client at a high tempo to cause fat loss. Client does not
participate in resistant training regularly, but does participate in yoga
and cardio a couple times a week so focused on hypertrophy and
strength.

Week 4/5/6
Warm Up

Lift
Exercise
Goblet Squat
1 Leg
Deadlift
Pushups

5 min brisk walk

Mobility:
Catcow 10 reps
Leg swings (5 each side/each way)
Lat reach throughs

Reps
8
4

Sets
2 Sets
2 Sets

Weight
25 lbs
Body
weight
Body
weight
65lbs of

2 Sets

Assisted
Pull-ups
Dumbbell Fly
TRX Row

2 Sets

8
8

2 Sets
2 Sets

Cable Push
Down
Hammer
Curl
Cool Down:

2 Sets

15lbs
Body
weight
40 lbs

2 Sets

40lbs

Static Stretch: Groin, Hamstring, Quads, Periformis,

Hips, Calfs, Chest, Back, Shoulders

Notes:
Client adapted well to circuit, and was beginning to experience
less DOMs, so workout was adapted. Began working with light weights
and blocked segments focusing on lower body, horizontal push/pull and
vertical push/pull.

Week 7/8/9/10
Warm Up

Lift
Exercise
Banded
Glute Med
Steps
TRX Push
ups
Banded Pull
down
Banded Core
Chops
Wall Sit
Banded Fly
Banded Row
Cool Down:

5 min brisk walk

Mobility:
Scorpions (5 each leg
Catcow (10 reps)
Fire Hydrants (5 each leg)
Internal/ External rotators
Reps
8

Sets
2 Sets

Weight
Red Band

10

2 Sets

Body weight

10

2 Sets

Red Band

5 each side

2 Sets

Red Band

20 sec
2 Sets
Body weight
10
2 Sets
Red Band
10
2 Sets
Red Band
Plank Protocal : 30 sec plank, 15 sec each side
Static Stretch: Groin, Hamstring, Quads, Periformis, Hips,
Calfs, Chest, Back, Shoulders

Notes:
Client was feeling tired each week, so bands were picked as
weight. This adds tension throughout the entire movement. Client
seemed to enjoy the change.