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ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari WHOLE BODY 1 BEGINNER ANATOMICAL ADAPTATION

SESSIONS Session 1 Session 2 Session 3 Session 4


EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


HIP HINGE
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


SQUATS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


PUSH UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


DEADLIFT DB
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


OH PRESS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com


BENT OVER ROW
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot

Com Com Com Com


PULL UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 2 0 Session 3 0 Session 4 0


*
ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari WHOLE BODY 1 BEGINNER

SESSIONS Session 1 Session 2 Session 3


EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA
Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8

Com Com Com


DB HIP THRUST
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5

Com Com Com


LUNGE
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5

Com Com Com


BB BENCH PRESS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8

Com Com Com


STEP UP
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5

Com Com Com


INVERTED ROWS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


CALF RAISES
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Total Daily Volume Session 1 0 Session 2 0 Session 3 0


*
GINNER ANATOMICAL ADAPTATION

Session 4
SSION DATA SESSION DATA
Tot Reps 8 8 8 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 8 8 8 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

0 Session 4 0
ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari CORE & GLUTE STABILIZATION BEGINNER

SESSIONS Session 1 Session 2 Session 3


EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA
Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


DEAD BUGS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps Tot Reps Tot Reps

Com 15 SEC X 3 Com 15 SEC X 3 Com 15 SEC X 3


HOLLOW HOLD
Load Load Load

Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


FIRE HYDRANTS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


SINGLE LEG BRIDGE
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


BAND WALK
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com


GH SIT UPS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 2 #VALUE! Session 3 #VALUE!


*
GINNER STABILITY WORK

Session 4
SSION DATA SESSION DATA
Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps Tot

15 SEC X 3 Com 15 SEC X 3

Load

0 ### Vol ### 0 0 0 0 ###

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

#VALUE! Session 4 #VALUE!


MOBILITY SETS REPS
WALL ANKLE 2 10
WIPERS 2 10
SCORPIANS 2 10
FROG 2 10
HIP INTERNAL 2 10
HIP EXTENRAL ROTATION 2 10
CAT & CAMEL 2 10
T SPINE ROTATION 2 10
WALL SLIDES 2 10
SCAPULA PUSH UPS 2 10
SHOULDER CIRCUMDUCTION 2 10
I, Y , T, W 2 10
REACH ROLL & LIFT 2 10

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