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Worksheet Eccentric Lower: Date / Week
Worksheet Eccentric Lower: Date / Week
DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
02 Lunge
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
04 Weighted Pistol
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
05 Side Kick
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
06 Front Kick
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
07 Albanian Squat
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
09 Cross Reach
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
10 TT Plus
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
11 Bridge Kicks
LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________
13 Calf Dog
LEFT R____________________ R____________________ R____________________ R____________________ R____________________
DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
16 R
ocket Launcher R________WT________ R________WT________ R________WT________ R________WT________ R________WT________
Kickback
BURNOUT
DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1
01 Slow Mo Chin-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
Dog Crunch (12 reps)
ROUND 2
01 Slow Mo Chin-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
Dog Crunch (12 reps)
ROUND 3
01 Slow Mo Chin-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R________WT______ R_______WT_______ R_______WT_______ R_______WT_______
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
Dog Crunch (12 reps)
ROUND 4
01 Slow Mo Chin-Ups (12 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Lunge Thrust Press (12 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
05 P
ush-Up Bird
R________________ R________________ R________________ R________________ R________________ R________________
Dog Crunch (12 reps)
BURNOUT
To order this workout contact your Team Beachbody® Coach or visit P90X3BonusWorkouts.com
© 2013 Beachbody, LLC. All rights reserved.
WORKSHEET • COMPLEX LOWER
DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1 RIGHT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
01 Knee Drop Squat
(10 reps) LEFT R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
02 Bounding Split Squat (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
03 Triple Speed Skater (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
02 Bounding Split Squat (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
02 Bounding Split Squat (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R________WT______ R_______WT_______ R_______WT_______ R_______WT_______
02 Bounding Split Squat (16 reps) R________________ R________________ R________________ R________________ R________________ R________________
03 Triple Speed Skater (16 reps) R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______ R_______WT_______
BURNOUT
To order this workout contact your Team Beachbody® Coach or visit P90X3BonusWorkouts.com
© 2013 Beachbody, LLC. All rights reserved.
WORKSHEET • INCINERATOR
DATE / WEEK
WARM-UP
BURNOUT
DATE / WEEK
WARM-UP
01 P
ush-Up/ R___________________ R___________________ R___________________ R___________________ R___________________
Side Arm Balance
DATE / WEEK
WARM-UP
Pick a number for push-ups, another for pull-ups. Hit that number for every exercise.
Pull______ Push______ Pull______ Push______ Pull______ Push______ Pull______ Push______ Pull______ Push______
13 V
aulter Pull-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Right Hand Forward
15 V
aulter Pull-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Left Hand Forward
16 S
taggered Push-Up – R__________________ R__________________ R__________________ R__________________ R__________________
Left Hand Forward
BURNOUT