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    Phase 1, Workout 1

    Uploaded by

    Valentina Sunshine
    This document outlines a 4-week exercise program with exercises divided into categories of mobility and joint stabilization, strength and conditioning, and power and speed. It provides details on specific exercises, sets, repetitions, and weights for each week. Tools needed include a roller, superband, medicine ball, bucket, and jump rope. The overall goal is Phase 1 of a functional workout program.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Phase 1, Workout 1

    Uploaded by

    Valentina Sunshine
    88 views2 pages
    This document outlines a 4-week exercise program with exercises divided into categories of mobility and joint stabilization, strength and conditioning, and power and speed. It provides details on specific exercises, sets, repetitions, and weights for each week. Tools needed include a roller, superband, medicine ball, bucket, and jump rope. The overall goal is Phase 1 of a functional workout program.

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    spartan sgx workout example

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    This document outlines a 4-week exercise program with exercises divided into categories of mobility and joint stabilization, strength and conditioning, and power and speed. It provides details on specific exercises, sets, repetitions, and weights for each week. Tools needed include a roller, superband, medicine ball, bucket, and jump rope. The overall goal is Phase 1 of a functional workout program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    88 views2 pages

    Phase 1, Workout 1

    Uploaded by

    Valentina Sunshine
    This document outlines a 4-week exercise program with exercises divided into categories of mobility and joint stabilization, strength and conditioning, and power and speed. It provides details on specific exercises, sets, repetitions, and weights for each week. Tools needed include a roller, superband, medicine ball, bucket, and jump rope. The overall goal is Phase 1 of a functional workout program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    SMR + STATIC STRETCHING MOBILITY & JOINT STABILIZATION

    EXERCISE REP EXERCISE SET REP

    SMR (trigger points + overactive muscles) - LATERAL LEG SWING 1 6 es

    WALL HIP FLEXOR STRETCH 30s es WALL-ASSISTED SINGLE-LEG LOWER 1 6 es

    WALL HAMSTRING STRETCH 30s es WINDMILL T-SPINE ROTATION 1 6 es

    WALL ADDUCTOR STRETCH 30s es QUADRUPED NECK NODS 1 6 es

    WALL HIP ROTATOR STRETCH 30s es STANDING WALL WRIST ROCK 1 6 es

    LAT STRETCH with Superband 30s es SEATED SHOULDER SLIDE 1 10

    WALL PEC STRETCH 30s es QUADRUPED HIP EXTENSION 1 8 es

    SEATED NECK STRETCH (scalenes, SCL, levator) 30s es HINGE with REACH 1 10

    POWER + SPEED WEEK 1 WEEK 2 WEEK 3 WEEK 4

    REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/
    BASE EXERCISE ALTERNATIVE SET LB LB LB LB LB LB LB LB LB LB LB LB

    R R 10 10
    2
    OVERHEAD SLAM P lb

    R R 8 es 8 es
    HALF-KNEELING 2
    ROTATIONAL TOSS P lb

    TOOLS NEEDED: roller, superband, medball, bucket, jump rope Phase 1 - Function
    Workout - 1/3
    STRENGTH + CONDITIONING WEEK 1 WEEK 2 WEEK 3 WEEK 4

    REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/
    BASE EXERCISE ALTERNATIVE SET
    LB LB LB LB LB LB LB LB LB LB LB LB

    R R 15 15
    SUPERBAND 2
    DEADLIFT P lb

    R R 15 15
    BODYWEIGHT 2
    REVERSE ROW P lb

    R R 15 15
    2
    PLANK UP/DOWNS P lb

    R R 10 es 10 es
    2
    SPLIT SQUAT P lb

    R R 10 es 10 es
    HALF-KNEELING 2
    SUPERBAND PRESS P lb

    R R 10 es 10 es
    ANTI-ROTATIONAL 2
    PRESS P lb

    R R 10 yd 10 yd 10 yd
    3
    BEAR CRAWL P lb

    R R 10 yd 10 yd 10 yd
    3
    BUCKET CARRY P lb

    R R 60 s 60 s 60 s
    3
    JUMP ROPE P lb

    TOOLS NEEDED: roller, superband, medball, bucket, jump rope Phase 1 - Function
    Workout - 1/3

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