3 Month Large Group Personal Training Example Program Design

Transcription

1 3 Month Large Group Personal Training Example Program Design Month 1 Workout A 45/15 Unilateral Circuit Rope Waves 1 Arm Rope Slam Increase Rope 1 leg 1 arm rope Weight slam KB Roll To Press 1 Arm DB Chest Press on Step Cook Hip Lift Cook Hip Lift 1 Leg Hip Extension Resisted 1 Leg Hip Extension Hold Hip Hinge Patterning/Band Row ½ Kneeling KB Lift/Step Up Supported 1 Arm KB Row 1 Arm KB Row 1 Arm KB Row Opposite Arm Shoulder Flexion Split Reverse Lunge Offset Reverse Lunge Reverse Lunge ILL

2 Month 1 Workout B 10/5 Total Body Core Stability Super Sets Upper Body Running Standing Paloff Incline Burpee High Plank Burpee Low Plank Jumping Burpee 1 Leg Low Plank High Knee Walk Stability Ball Cross Crawl Jog in Place Side Plank on Knee Run In Place Side Plank Sprint In Place Side Plank with Leg Lift Bootstrapper Baby Position Hip Extension Hold Battle Rope Waves Table Top Hold Battle Rope Waves 1 Leg Table Top Finisher Clients Choice Mix and Match: Burpee, Run, Drop, Jumping Jack, Mt Climber Clients Choice Mix and Match: Burpee, Run, Drop, Jumping Jack, Mt Climber Clients Choice Mix and Match: Burpee, Run, Drop, Jumping Jack, Mt Climber Burpee TSPU, DS

3 Month 1 Workout C 45/15 Unilateral Circuit Hurdle Step Up Increase Box Height DB Step Up Correction/Step Up Band Row ½ Kneeling 1 Arm Band Row Split Stance Band 1 Arm Row Split Band 1 Arm Row Open Book, Floor Slides, Wall Slides Farmer Carry Rack Carry Waiter Walk 1 Leg Balance Supported 1 Leg 1 Arm Row Get Deeper Unsupported Tall Kneeling Paloff Side Plank on Knee Switch Halfway Side Plank Switch Halfway Side Plank Follow Appropriate Progressions

4 Month 2 Workout A 30/30 Circuit Supine Pull into Goblet 2 KB Bottoms Up or Bootstrapper Cook Hip Lift or Stick RDL Patterning KB RDL KB Swing Push Up Walkout Push Up Hold Assisted or Incline Eccentric Pushup From Floor Band Row Band Pull Down Assisted Chin Up Chin Up Torso Rotations Side Plank on Knee Side Plank on Foot Side Plank with Row 2 KB Bottoms Up DS KB Swing ASLR Push Up Variations TSPU Chin Up SM

5 Month 2 Workout B 40/20 Circuit Bootstrapper Prisoner RNT Arms Up RNT Increase Distance From Anchor Leg Lowering 1 Core Engaged Leg Raise Leg Lowering 2 Hold with Breathing Bootstrapper with Handwalk Incline Burpee Burpee Burpee with Jump Hip Extension Stick Hip Hinge 1 Arm KB RDL KB Clean Tall Kneeling Row Tall Kneeling Band Pull Down Increase Resistance Increase Resistance Variations DS Burpee TSPU, DS KB RDL - ASLR Band Pulldown - SM

6 Month 2 Workout C 30/30 Circuit ½ Kneeling Lift Assisted Split Split Dumbbell Split Cook Hip Lift 1 Leg Hip Extension 1 Leg Hold Resisted Hold Band Row Suspended Row Suspended Row Suspended Row Supine Paloff Supine Band Press Increase Resistance Increase Resistance Dead Bugs Walkout Plank 3 Point Plank Split ILL 3 Point Plank - TSPU

7 Month 3 Workout A 30/15 6 Exercise Circuit ½ Kneeling or Paloff Tall Kneeling Paloff Standing Paloff Paloff Side Step or Dead Bugs Cook Hip Lift 2 Leg Eccentric Floor Slide Leg Curl 1 Leg Eccentric Floor Slide Leg Curl 2 Leg Floorslide Leg Curl Mini Band Walks, ½ Kneeling Chops or Lifts Step Jacks, Jacks Jumping Jacks Jumping Stars Band Row Adjust Angle Suspended Row Adjust Angle Heel Lift, Wall, RNT Assisted Plank, Dead Bug Leg Slides Drop Jump or Heavy DB Front High Plank High Plank Alternating Arms High Plank Alternating Arms and Legs DS High Plank Alternating Arms - TSPU

8 Month 3 Workout B 40/20 Opposing Muscle Groups Heavy Super Sets Band Chest Press Dumbbell Chest or or Press On Bench Add Stability Ball Add Stability Ball Band Row Supported DB Row RNT, Wall Body Weight DB Or KB Front Stick or Wall RDL Patterning Sumo Deadlift DB Or KB RDL DS Deadlift - ASLR

9 Month 3 Workout C 30/15 6 Exercise Circuit Band Leg Lowering, 1 Arm DB RDL 1 Arm DB High Pull 1 Arm DB Snatch Stick or Wall RDL Patterning Floor or Wallslide Tall Kneeling Alternating DB Shoulder Press Wall March Body Weight Low Step Step Up Offset KB Step Up Assisted Plank Assisted Body Saw Body Saw 1 Leg Body Saw TSPU or DS Corrective Elevated Burpee Burpee with Jack Body Builder Handwalk or Plank Elevated Renegade Row DB Renegade Row Wide Base to Narrow Base Add Pushup or KB High Pull and Snatch SM,ASLR Shoulder Press SM, High Step Ups HS, Body Saw TSPU Burpee TSPU, DS Renegade Row - TSPU