EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 1

Name: Sydney Kanuch Week Number: 8 Week Dates: 11/6 - 11/11

Rx1 Session1 Rx2 Session 2 Other

Days
Day/Date & Time Mon. 11/6 @ 5pm Wed. 11/8 @ 5 pm
Body Weight
Resting HR
Resting BP
Warm-Up
Mode Treadmill Walk Treadmill Walk Treadmill Walk Treadmill Walk
Duration 8 mins 8 mins 8 mins 8 mins
Intensity (HR & RPE) 60-80 bpm; 6-8 RPE 84 bpm; 12 RPE 60-80 bpm; 6-8 RPE 92 bpm; 12 RPE
Cardiorespiratory
Mode(s) Treadmill Walk Treadmill Walk Treadmill Walk Treadmill Walk
Duration 10 mins 10 mins 10 mins 10 mins
Intensity – HR 120-130 bpm 136 bpm 120-130 bpm 138 bpm
Intensity – RPE 12-13 RPE 12 RPE 12-13 RPE 13 RPE
Exercise BP
Resist Training Ex wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range
DB Goblet Squat DB Goblet Squat DB Goblet Squat DB Goblet Squat
3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps
DB Back Lunge DB Back Lunge DB Back Lunge DB Back Lunge
3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps
Hamstr. Curl Hamstr. Curl Hamstr. Curl Hamstr. Curl
3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps
DB Chest Press DB Chest Press DB Chest Press DB Chest Press
3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps
DB Front Raise DB Front Raise DB Front Raise DB Front Raise
3 sets x 8 reps 3 sets x 8 reps 3 sets x 8 reps 3 sets x 8 reps
Tri. Ext Tri. Ext Tri. Ext Tri. Ext
3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps
Cool-down
Mode Treadmill Walk Treadmill Walk Treadmill Walk Treadmill Walk
Duration 5 mins 5 mins 5 mins 5 mins
Intensity (HR & RPE) 60-80 bpm; 8 RPE 72 bpm; 7 RPE 60-80 bpm; 8 RPE 70 bpm; 7 RPE
Flexibility Exercises Sets Duration Sets Duration Sets Duration Sets Duration Sets Duration
3 sets x 10 secs 3 sets x 10 secs 3 sets x 10 secs 3 sets x 10 secs
Standing Hamstring Standing Hamstring Standing Hamstring Standing Hamstring
Cross Body Arm Cross Body Arm Cross Body Arm Cross Body Arm
Child Pose Child Pose Child Pose Child Pose
Cobra Pose Cobra Pose Cobra Pose Cobra Pose