RESULTS FITNESS

Client Name: Mark E

Phase 2 - Transform

Day:

DAY A Date:
Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
Foam Roll 1 2min
Child Pose 1 60s
Cat Camel 1 5
Downdog Cobra 1 5
Lizard Reach into Hamstring 1 5ea
Shinbox 1 10
S2S 1 6
High Knee into RDL 1 5ea
Mini Plyo hops 1 20ea

Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg

1a Bird Dog 3 3x10s/ea
1b Front Plank 3 30-60s*
SWS 3 10
Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
2a Jump Squats 3 5

Resistance Training
Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
3a Barbell Bench Press 3-4* 5 30/35
3b Dumbell Bent Over Row 3-4* 5 15/20

4a DB GB Squat 3-4* 5 15
4b DB SLRDL 3-4* 5/ea 5s

Energy System Training Sets Reps Work Rec Notes

5a Bike 1 3 60s 60s

Regeneration
 RESULTS FITNESS
Client Name: Naryce
Phase 2 - Transform

Day:

DAY B Date:
Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
Foam Roll 1 30s
Low Back 1 30s
Hip Flexor 1 30s
Hamstring w/band 1 30s
Pigeon 1 30s
Couch 1 30s
Calves 1 30s
Cossack 1 30s
Chest 1 30s
Lats 1 30s
Shouders 1 30s
Wrist 1 30s
Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
1a Side Plank w/Leg Raise 3 15/side
1b 2 Up 1 Down 3 10/side
1c Dead Bug 3 15/side
Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
2a Dumbell Snatch 10/side 5min
2b Curtsy Lunge w/kb 5/side
Resistance Training
Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
3a KB Swings 10* 10min
3b Dumbell One Arm Overhead Press 10*
3c Band Pull Aparts 10

4a RFE Split Squat (bulgarian) w/dumbell 10/side 10min

4b Pull Ups 10*
4c YTW 5ea

Energy System Training Sets Reps Work Rec Notes

5 Bench Dip 4 10
Arm Curls w/dumbell 4 10

Regeneration
 RESULTS FITNESS
Client Name: Neesha
Phase 1 - Transform

Day:

DAY C Date:
Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
Foam Roll 1 2min
Child Pose 1 60s
Cat Camel 1 5
Downdog Cobra 1 5
Lizard Reach into Hamstring 1 5ea
Shinbox 1 10
S2S 1 6
High Knee into RDL 1 5ea
Mini Plyo hops 1 20ea

Order Core Training Sets Reps Tempo Rest Kg Kg Kg

Order Power Development Sets Reps Tempo Rest Kg Kg Kg

Resistance Training
Order Exercise Sets Reps Tempo Rest Kg Kg Kg
Skater Jumps 3-5* 30s
Push Ups 30s
Pendulum Lunges 30s
Band Pull Aparts 30s
Jump Squats 30s
Hollow Hold 30s
Mountain Climbers 30s
Farmers Walk 30s

Energy System Training Sets Reps Work Rec Notes

Regeneration
Kg Kg Kg

Kg Kg Kg

Kg Kg Kg
 RESULTS FITNESS
Client Name:
Phase 1 - Transform

Day:
DAY
D Date:
Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest

Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg

Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg

Resistance Training
Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg

Energy System Training Sets Reps Work Rec Notes

Regeneration
Kg Kg

Kg Kg

Kg Kg
 RESULTS FITNESS
Client Name:
Phase 1 - Transform

Day:
DAY
E Date:
Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest

Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg

1

Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg

2

Resistance Training
Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg

Energy System Training Sets Reps Work Rec Notes

Regeneration
Kg Kg

Kg Kg

Kg Kg