2 Times a week Name: Phase: Focus: --- General Fitness Strength Weight Loss Hypertrophy Endurance Level: --- Novice Intermediate Advanced Workout Frequency: --- Get up from chair every 30 min Stretch for 5 min at the top of every hour Go for a 15 min walk during the work day Complete 2 cardio sessions per week Complete 3 cardio sessions per week Attend one group fitness class per week Attend two group fitness classes per week Complete one day of 'homework' per week Take the stairs instead of the elevator at work Train a minimum of 2 days per week Recovery Habits: --- Meditate for 5 min a day Practice belly breathing for 1 min each day Foam roll after every workout Turn off electronics 30 min before bed Create a consistent sleep routine Get one massage a month Create a consistent sleep routine Take one day off per week Get one massage a month Go for a walk outside, perferably in nature, once per week Stretch for 5 min each night Journal for 5 min each night NUTRITION Behavior: --- Eat at least one serving of protien at each meal Eat slowly Stop eating at 80% full Eat at least 5 servings of colorful fruits and vegetables Eat healthy fats daily Eat at least 5 servings of colorful fruits and vegetables Only eat whole, minimally processed foods Drink six 8 ounce glasses of water per day Save large carbohydrate portions for after workout Prep meals for 3 lunches per week Save large carbohydrate portions for after workout Try one new vegetable each week Clone Start Date: Correctives Warmup Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Power | Speed | Agility Lower Body Power / Speed / Agility Upper Body Power Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Load Rest Notes Resistance Training Hip Dominant (Bilateral) Upper Push (Vertical) Knee Dominant (Unilateral) Upper Pull (Vertical) Cardio Anti-Rotation Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Load Rest Notes Energy System Development Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Intensity Rest Notes Cool Down | Stretch | Supplemental --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves Notes | Observations Date: Correctives Warmup Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Walking Knee Hug Walking Quad Stretch Hand Walk Out Backward Lunge with Rotation Lateral Lunge to Squat Power | Speed | Agility Lower Body Power / Speed / Agility Upper Body Power Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Load Rest Notes Resistance Training Hip Dominant (Bilateral) Upper Push (Vertical) Knee Dominant (Unilateral) Upper Pull (Vertical) Cardio Anti-Rotation Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Load Rest Notes Energy System Development Volume --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec --- 2x8 2x10 2x12 2x15 2x20 3x8 3x10 3x12 3x15 3x20 4x8 4x10 4x12 4x15 4x20 5x8 5x10 5x12 5x15 5x20 2x5 sec 2x10 sec 2x15 sec 2x20 sec 2x25 sec 2x30 sec 2x35 sec 2x40 sec 2x45 sec 2x50 sec 2x55 sec 2x60 sec 3x5 sec 3x10 sec 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec 3x45 sec 3x50 sec 3x55 sec 3x60 sec 4x5 sec 4x10 sec 4x15 sec 4x20 sec 4x25 sec 4x30 sec 4x35 sec 4x40 sec 4x45 sec 4x50 sec 4x55 sec 4x60 sec 5x5 sec 5x10 sec 5x15 sec 5x20 sec 5x25 sec 5x30 sec 5x35 sec 5x40 sec 5x45 sec 5x50 sec 5x55 sec 5x60 sec Intensity Rest Notes Cool Down | Stretch | Supplemental --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves --- Diagphramtic Breathing SMR: Thoracic Spine SMR: Lats SMR: Pec Minor SMR: Glutes SMR: Hamstrings SMR: Quadriceps SMR: Hip Flexors SMR: Calves Stretch: Overhead Lats Stretch: Chest (hands behind head) Stretch: Chest (arm straight) Stretch: Hip Flexors Stretch: Glutes / Hip External Rotators Stretch: Adductors Stretch: Hamstrings Stretch: Calves Notes | Observations
