Name:

Mango Carrot Contraindications:

Goals: Well Being

Start date: 14/07/2021 Duration: 12 sessions Coach: Faisal Alfadillah (FF) Program: Ria Low
Confidance
Movement Preparation

Treadmill Notes

HR: 55% (? bpm) Resting Heart Rate: bpm

Intensity:
Duration: 10 mins
Distance: km

Warm-Up: Activation

Knee: Lateral lunge Thoracic: Bent Over Rotations

Repetitions: 12 Repetitions: 12

Hips: Hamstring Sweeps (foot down)

Repetitions: 12

Warm-Up: Mobility

Core

Plank - straight legs/floor (L1) The rock star (level 1)

Set Reps Resistance Week Week Set Reps Resistance Week Week

1 1 1:00 1 10

2 1 1:00 2 10

3 1 1:00 3 10

Tempo: 2, 0, 2 secs Tempo: 2, 0, 2 secs

Notes Notes

Dead-Bug/full R.O.M (L5)

Set Reps Resistance Week Week

1 12

2 12

3 12

Tempo: 2, 0, 2 secs

Notes

Resistance Training
Lat pulldown, narrow supinated grip, high pulley Barbell RDL

Set Reps Resistance Week Week Set Reps Resistance Week Week

1 12 10.0kg 1 12 5.0kg

2 12 10.0kg 2 12 5.0kg

3 12 10.0kg 3 12 5.0kg

Tempo: 2, 0, 2 secs Tempo: 2, 0, 2 secs

Notes Notes

Push-ups Crunch with double knee raises

Set Reps Resistance Week Week Set Reps Resistance Week Week

1 12 1 12

2 12 2 12

3 12 3 12

Tempo: 2, 0, 2 secs Tempo: 2, 0, 2 secs

Notes Notes

Dumbbell incline chest press (bench @ 30 deg)

Set Reps Resistance Week Week

1 12 4.0kg

2 12 4.0kg

3 12 4.0kg

Tempo: 2, 0, 2 secs

Notes

Stretching

Standing hip flexor stretch + lateral bend Kneeling spine stretch

PNF: No PNF: No
Target RPE: 3.0 Target RPE: 2.5

Thoracic stretch Back stretch Cat-Camel

PNF: No PNF: No
Target RPE: 3.0 Target RPE: 3.0