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    Practice Workout

    Uploaded by

    nuoti guan
    The document provides a sample daily workout plan form that can be duplicated for multiple days. The sample plan lists exercises for warm-up, resistance training, conditioning, and cool-down sections and includes details like reps/time, tempo/speed, and rest periods for each exercise.

    Copyright:

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

    Practice Workout

    Uploaded by

    nuoti guan
    19 views1 page
    The document provides a sample daily workout plan form that can be duplicated for multiple days. The sample plan lists exercises for warm-up, resistance training, conditioning, and cool-down sections and includes details like reps/time, tempo/speed, and rest periods for each exercise.

    Original Title

    practice workout

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    © © All Rights Reserved

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    The document provides a sample daily workout plan form that can be duplicated for multiple days. The sample plan lists exercises for warm-up, resistance training, conditioning, and cool-down sections and includes details like reps/time, tempo/speed, and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views1 page

    Practice Workout

    Uploaded by

    nuoti guan
    The document provides a sample daily workout plan form that can be duplicated for multiple days. The sample plan lists exercises for warm-up, resistance training, conditioning, and cool-down sections and includes details like reps/time, tempo/speed, and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    Use the form below to create your daily workout plan.

    (Duplicate as necessary) 
     
    NAME: Nuoti Gaun  
    SPORT/FITNESS ACTIVITY: badminton
    DAY: 1  
    Exercise/Stretch  Reps/Time  Tempo/Speed  Rest 
    WARM-UP 
    Ankle rocks   10  Medium    N/A 
    Hip mobility   10 for each Medium   N/A 
    leg  
    Ankle Pumps   30 sec   Medium   N/A 
    Leg swings   20   Medium   N/A 
    RESISTANCE TRAINING (Body Weight, Weights) 
    Deadlifts   20   Medium    N/A 
    Overhead press   20   Medium   N/A 
    Renegade row   20   Medium   N/A 
    Weight glute bridge   25   Medium   N/A 
    Weight step-up with knee drive   20   Medium   N/A 
    Plank   2 min   Medium   1 min  
    CONDITIONING (Plyometrics, Speed, Agility) 
    Burpees   30   Fast   N/A 
    400m run   --  Fast   N/A 
    Kettlebell swings   20   Fast   10 sec 
    Crunches   30   Fast   N/A 
    Speed skater   20   Fast   N/A 
    Jump squat   15   Fast   10 sec 
    Side plank   1 min   Slow   N/A 
    Side shuffles   1 min   Medium   30 sec 
    COOL-DOWN 
    Quad stretch   30 sec   Slow   N/A 
    Calf and hamstring wall stretch   30 sec   Slow   N/A 
    Runner’s stretch   30 sec   Slow   N/A 
    Overhead stretch   30 sec   Slow   N/A 
     

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