Name Date

Metabolic Chaos 03/28/17

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Walking hamstring stretch 30 yds on all exercises (Exercises
Bear Crawl/Walking Hamstring (crossed Leg) and mobility on right are
Worlds greatest stretch regressions or for new clients (6
weeks or less)
Frog/Prisoner Squat
Walking Cradle
Crab/Walking Arm Circles
Chimp/Walking Quad Stretch
Rabbit/Lateral Lunge

Order Movement Exercise Sets Reps Work Rest Notes:

A1 Power Rot Ball Slams (4e side for beginners) 1 8e 3 Circuits for time (8 minute
A2 Energy System Bicycle Crunches/Penguins 1 15 e Rounds) 2-3 minutes in btwn
A3 Core Band Pallof Press 1 15e circuits. Increase rest as circuits
KB Squat To Press (light weight or BW Squat) continue
B1 Press 1 12
B2 Pull Scissors 1 20e
B3 Plank Knee to Side (20 Sec Plank) 1 10e
C1 Alt Plank Row (1/2 kneeling DB Row) 1 8e
C2 Reverse Crunch 1 15
C3 High Knees 1 15 e

# of rounds

Order Finisher Sets Reps Work Rest Notes:

Romwod 1 Get back into romwod
routine(will mark days as we
progress) follow mobility
program