MOHAMED Hypertrophy , Block 1 of 7 , week of 3/12/23 , Day 1 3 A: Plate Reverse Crossover Lunge B: Band Good-morning

ELSAYED
TEAM NOTE ATHLETE NOTE

WT. REP REST WT. REP REST

8 60s Band 10-15 60s

BB Barbell MB Medicine Ball x Total Reps 10 60s Band 10-15 60s
KEY

DB Dumbbell SB Stability Ball e Reps Each Side 12 60s Band 10-15 60s
Band 10-15 60s
BW Body Weight ___ Your Choice s Seconds

1 BW Squat Jump 4 A: Side Plank B: Side-Lying Hip Abduction

WT. REP REST

BW 5 60s
BW 5 60s
BW 5 60s
BW 5 60s

WT. REP REST WT. REP REST

BW 30-60 30s BW 8-15 30s

Coaching Points
Lock core during squat, keep eyes up BW 30-60 30s BW 8-15 30s
Explode off ground and jump as high as possible BW 30-60 30s BW 8-15 30s
Throw arms upward with double-uppercut
Land softly and find balance to perform next rep

2 A: BB FFE Split Squat B: Cable Seated Row [Parallel]

WT. REP REST WT. REP REST

52 10 120s 47 12 60s
52 10 120s 52 12 60s
58 8 120s 54 12 60s
58 8-10 120s 58 12-15 60s

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