Client Anne

Phase FoundSkill Acquisition AcceleratSpecializAdvanced

Goal Gain Overall Functionality in Hips,ankle, back, Neck, Shoulder Elbow

Habit in practiceEating more, Getting more confident in gym

Movement
homework Pigeon and Hip Hip horray

Measurements; BeginMonth 1 Month 2 Month 3 Month 4 Month 5Month 6

Weight
FAT %
FAT MASS
FFM

Push Day 1
Type of exerciseGroupExercise Sets Rep planRIR Tempo Rest Week 1 Week 2 Week 3 Week 4
Warm up W1 Roll Out 3 1 min 9
Feeder set M1 Lats And shoulder Roll 3 1 min 9
Stability S1 Wax On off 3 10 2-3
Stability S2 Kettlebell Swings 2 10 4-5
Main lift B1 Chest press 5 5 2-5
Main lift B2
Supplemental D1 Decline Fly 3 10 2-2
Supplemental D2 Mid to High Fly 3 10 3-2
Accessory Goblet press 4 10 4-2
Accessory F2 2 8 2-3
Accessory F3 Lat raises 3 Fail 0-1
Accessory Tricep Dips 4 8
Accessory Z1 Cross body triceps Ext. 2 Fail
Accessory Z2 Front Tricept Ext 2 Fail
Mobility/StabilityX4
Mobility/StabilityX5 Pec stretch

Pull Day 2
Type of exerciseGroupExercise Sets Rep planRIR Tempo Rest Week 1 Week 2 Week 3 Week 4
Warm up W1 Roll Out 3 1 min 9
Feeder set M1 Sled sTATIC Pull 3 1 min 9
Stability S1 Cross Body Banded Swi 3 10 2-3
Stability S2 Bird Dogs 2 10 4-5
Main lift B1 T Bar Row 5 5 2-5
Main lift B2 4 8 1-2
Supplemental D1 Face Pull 3 10 2-2
Supplemental D2 45 degree Row 3 10 3-2
Accessory 4 10 4-2
Accessory F2 Lat Pull Down V bar 2 8 2-3
Accessory F3 Rear Delt Fly 3 Fail 0-1
Accessory Bicep Pre Exauhst 4 8
Accessory Z1 Preacher Curl 2 Fail
Accessory Z2 Spider Curl 2 Fail
Mobility/StabilityX4 Lat Stretch and Roll
Mobility/StabilityX5 Worlds Greatest Stretch

Legs Day 3
Type of exerciseGroupExercise Sets Rep planRIR Tempo Rest Week 1 Week 2 Week 3 Week 4
Warm up W1 Frogs 3 1 min 9
Feeder set M1 Sled Push 3 1 min 9
Stability S1 Ankle mobility Stretch D 3 10 2-3
Stability S2 Farmer Lunges 2 10 4-5
Main lift B1 Kettlebell front squat 5 5 2-5
Main lift B2 Trap Bar deadlift( Posssi 4 8 1-2
Supplemental D1 Banded Leg press single 3 10 2-2
Supplemental D2 3 10 3-2
Accessory
Accessory F2 Lunges 2 8 2-3
Accessory F3 Farmer Walks 3 Fail 0-1
Accessory Calves 4 8
Accessory Z1 Calves Seated 2 Fail
Accessory Z2 2 Fail
Mobility/StabilityX4 Weighted Hip Shift
Mobility/StabilityX5 Split Squat stretch

Day 4 Active rest

Type of exerciseGroupExercise Rest Week 1 Week 2 Week 3 Week 4
Warm up W1 Tredmill 4.5 incl 5 speed
Feeder set M1 Roll out
Stability S1
Stability S2 Thoratic mobility
Main lift B1 Hip mobility
Main lift B2
Supplemental D1 Calve Ankle stability
Supplemental D2 Calve ankle mobility
Accessory
Accessory F2 Ball wall throws
Accessory F3 Sled push
Accessory
Accessory Z1 Tire Throws
Accessory Z2
Mobility/StabilityX4 Roll out
Mobility/StabilityX5 Stretches