Stabilization and Mobilization Strength

Warm up on treadmill/elliptical/hand-bike for a 10 minute time frame

Begin With dynamic warm up on Stability Ball to perform (T's, Y's, and I's) for 3 rounds of 3 reps each
Post workout perform 1-2 blocks of cardio or start your recovery with a “Cool Down” with a stretch routine, Sauna, or low
intensity walk on treadmill
Routine Parameters
Rest Period: 60-90 second rest period between each set
(as needed) Take a 0-30 second rest between exercises in the same super-set
Rep Range: 12-15
Time Under Tension: 1-1-1

EXERCISE WT REPS RPE HR WT REPS RPE HR WT REPS RPE HR

12 – 15
DB Forward Lunges
1 warm up set using body 12 – 15

weight only for 12 each leg. 12 – 15

EXERCISE WT REPS RPE HR WT REPS RPE HR WT REPS RPE HR

12 – 15
Hack Squat
12 – 15

12 – 15

12 – 15
Standing Leg Lateral
12 – 15

12 – 15

EXERCISE WT REPS RPE HR WT REPS RPE HR WT REPS RPE HR

12 – 15
Incline DB Press
(alternating from st8 arm) 12 – 15

12 – 15

12 – 15
Reverse DB Fly on incline
12 – 15

EXERCISE WT REPS RPE HR WT REPS RPE HR WT REPS RPE HR

12 – 15
Lying Leg Curl (Arms
Straight) 12 – 15

12 – 15

12 – 15
Standing inverted wide grip
Cable Row 12 – 15

12 – 15

EXERCISE WT REPS RPE HR WT REPS RPE HR WT REPS RPE HR

12 – 15
Cable Chops
12 – 15

12 – 15
Stabilization Ball Hip Thrust
12 – 15
Weekly Goal
• Strength Training Goal: 3-4x's per week
• Cardiovascular Goal: 4-6 blocks per week (1 block =25 minutes)

Weekly setup
• Perform Core exercises on cardiovascular days
• 48 hour rest between workouts
• Gradually Increase volume(sets) from 2 to 3 or 4 on core exercises after the 5 th workout
and on

4 week Full body-building program overview using a 3-4 day per week schedule
Week 1
• 3 strength (2-20's Cardio post w.o.)
• cardiovascular (3-45's)
Week 2 –
• 4 strength
• cardiovascular (2-45's)
 CARDIOVASCULAR KEY
warm up
• Begin All cardiovascular with a 5 minute warm up at RPE 11
• Cool Down for 5 minutes using RPE 11
INTENSIFICAITON OPTIONS
• (S.S) Steady State Intensity (RPE of 15)
• (INT) Intervals (45 seconds-1 minute RPE 17) (followed by 45-90 seconds RPE 12)
• (ACE) Ascending Intensity – start low intensity and increase intensity every 3 minutes ending at a RPE of 17)
• (Fart) use you own structured times to increase intensity to RPE 17 for X minutes. Then decrease Intensity to 11 for X
minutes
MACHINES
• (TRED) = Treadmill
• (OCT) = Octane Elliptical
• (ELLI ) = Elliptical with our without arm bars
• (stepM) = Stair mill/stepper
• (R.B) = Recumbent Bike
Other
• ½ F.R. = use a forward motion for half of your duration. Followed by Reverse motion for remainder of duration

4 week Full-body Metabolic-Building Program

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
ST FULL ST FULL BODY (B2) ST FULL BODY (C1) ACTIVE REST
BODY (A1)
CARDIO CARDIO CARDIO CARDIO CARDIO
20 minutes S.S (45 min) (45min) 20 min P.W. (45 min)
cardio (intervals 20) (25 min ELLI - Ace) 25(pyram)
(S.S. 25) (20 min s.s. R.B.) 20 (H.B)

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
ST FULL CARDIO ST FULL ACTIVE REST ST FULL CARDIO ST FULL
BODY (A2) (45min) BODY (B1) BODY (C2) (45 min) BODY (A1)
CARDIO CARDIO CARDIO
(25 ellipAce) (Oct Int-20)
20 min P.W. 20 minutes S.S (20 stairs)
(20 RB -S.S ) (S.S.)
Elliptical
1/2 x F/R 25)