RESTRICTIONS CLIENT PHASE WEEK

POWER 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1

PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 5-6 3 5-6 3 5-6
Hip Bridge

Lunge
Squat

Hinge
Ab Wheel
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6 3 5-6
Push

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6 3 5-6
Press

HPull

HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
2 10-12 2 10-12 2 10-12
Accessory

Accessory

Accessory
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12
Accessory

Accessory

Accessory
Rest: 90s Rest: 90s Rest: 90s
CORE CORE CORE
3 8/30s 3 8/30s 3 8/30s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 8/30s
Lateral

Rest: 2 min

Mode Cardio Comments

Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

POWER 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 2 SESSION 2 WK 2 SESSION 3 WK 2

PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 4-5 3 4-5 3 4-5

Lunge
Squat

Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-5 3 4-5 3 4-5
Push

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-5 3 4-5 3 4-5
Press

HPull

HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12 3 10-12
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
3 10-12 3 10-12 3 10-12
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
CORE CORE CORE
3 6/25s 3 6/25s 3 6/25s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 6/25s
Lateral

Rest: 2 min

Mode Cardio Comments

Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

POWER 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 3 SESSION 2 WK 3 SESSION 3 WK 3

PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-4 3 3-4 3 3-4

Lunge
Squat

Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Push

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Press

HPull

HPull
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 8-10 3 8-10 3 8-10
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
3 8-10 3 8-10 3 8-10
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
CORE CORE CORE
3 6/25s 3 6/25s 3 6/25s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 6/25s
Lateral

Rest: 2 min

Mode Cardio Comments

Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

POWER 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 4 SESSION 2 WK 4 SESSION 3 WK 4

PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-4 3 3-4 3 3-4

Lunge
Squat

Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Push

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Press

HPull

HPull
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 6-8 3 6-8 3 6-8
Accessory

Accessory

Accessory
Rest: 60s Rest: 60s Rest: 60s
3 6-8 3 6-8 3 6-8
Accessory

Accessory

Accessory
Rest: 60s Rest: 60s Rest: 60s
CORE CORE CORE
3 4/20s 3 4/20s 3 4/20s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 4/20s
Lateral

Rest: 2 min

Mode Cardio Comments

Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity