ENTERPRISE FITNESS NOTES PAGE

Please take the time to read and understand all of the information below. This will be applicable to all of your training programs. A

This refers to the order of exercises that you will perform

This refers to the activation exercises you MUST perform
example: "A1-A2"
before starting your session.
This particular setup is what we call a "PAIRING"
example: "M1 - Lying Glute Clams"
Perform A1 - DB Split Squats (rest for allocated time),
**Walking to the gym is not an indicator that you are warmed
then Perform A2 - Lying Leg Curl (rest for allocatd time),
up to train**
Go back to A1

WARM-UPS / MOBILITY

ORDER BODY PART EXERCISE SETS REPS TEMPO INFO.

M1 GLUTE / HAM Side Lying Glute Clams 1 20 ea controlled don't let your hips swivel
M2 ABS KB Counterbalance Squat 1 5 3030 slow on the way up - controlled throughout

SET 1 SET 2 SET 3 SET 4

ORDER BODY PART EXERCISE WEEK SETS REPS TEMPO REST DATE
LOAD (KG) REPS LOAD REPS LOAD REPS LOAD REPS

1 4 8-10 4010 75 5 10 5 10 5 10 5 10
A1 QUAD DB Split Squats - front foot elevated
2 4 8-10 4010 75 7.5 10 7.5 10 10 9 10 9

GLUTE / 1 4 8-10 3012 75

A2 Lying Leg Curl - PLANTAR-flexed
HAM 2 4 8-10 3012 75

This refers to the amount of SETS you will perform of This is where you log your WEIGHTS and REPS
an exercise.
This refers to the total amount of It is important that you do this so your coach can see
Be aware this isn't necessarily the same for everything.
REST you will take between each the progress you are making and when you are due a
exercise new program.

This is the amount of REPS you will This refers to the SPEED at which (Stick to rest periods as written. Push yourself hard and LOG your weights/reps - a
perform for each set of the exercise. the exercise will be performed at. Wear a stop watch; you can buy a short pencil is better than a long memory!
cheap one from Kmart)
This will often be given as a range (please see below for further
e.g 8 to 10 explanation)

TEMPO EXPLAINED - "4010" PROGRESSIVE OVERLOAD EXPLAINED

The 1st number is the ECCENTRIC portion. This is the lowering phase (lengthening of the muscle) This is the gradual progression of WEIGHT over the duration of a program. Your aim is to continue challenging your
4 e.g DB Split Squat = 4 second LOWER (from the top to the bottom) WHAT? body to adapt
The 2nd number is the isometric pause in the STRETCHED position. This immeditately follows the eccentric phase. You want to use the RPE scale (>) to determine the true demand of the weight you are using. Let's use an 8 to 10 rep
0 e.g DB Split Squat = 4s down 0 second PAUSE HOW? range as an example. Week 1 could be an RPE 7 for the 10 reps. By week 4 you want to be CLOSE to RPE10 for 8
The 3rd Number is the CONCENTRIC. This is the lifting phase (shortening of the muscle) reps. Still working within the rep range given
1 e.g DB Split Squat = 4s down 0s pause 1 second LIFT

The 4th number is the isometric pause in the SHORTENED position. This is a squeeze of the active muscle.
0 e.g DB Split Squat = 4s down 0s pause 1s lift 0 second PAUSE RPE SCALE
RPE: RATE OF PERCEIVED EXERTION

RPE = 6 Fairly easy, like a warm up

RPE = 7 You can perform 4-6 more reps
RPE = 8 You can perform 2-3 more reps
HAND / FOOT POSITIONS
RPE = 9 You have 1 more rep left in the tank
Neutral Grip (hand) Palms facing towards one another RPE = 10 You went to failure with perfect form
Pronated Grip (hand) Palms facing towards the ground RPE = 11 You went to failure with partial reps, after completing perfect reps
Supinated Grip (hand) Palms facing towards the roof RPE = 12 You used a high intesnity technique to push beyond failure
Unilateral Grip (hand) Two separate handles (not joined together) RPE = 13 You used multiple high intensity techniques to go all out
Dorsi Flexed (foot) Toes pulled up towards your shins
Plantar Flexed (foot) Toes pointed away from your shins (pointed toes)