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  • Optimum Performance Training®

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    A Ko
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    This document provides a 3-phase fat loss training plan for a client named Jane Doe. The first phase focuses on stabilization, endurance, and balance exercises like bird dogs, planks, and single-leg lifts. It also includes plyometric squat jumps and total body exercises like squats and rows. Rest periods are short to keep the heart rate up. The goal is to build a foundation before more challenging work in later phases.

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    This document provides a 3-phase fat loss training plan for a client named Jane Doe. The first phase focuses on stabilization, endurance, and balance exercises like bird dogs, planks, and single-leg lifts. It also includes plyometric squat jumps and total body exercises like squats and rows. Rest periods are short to keep the heart rate up. The goal is to build a foundation before more challenging work in later phases.

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    © All Rights Reserved
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    4 views1 page

    Optimum Performance Training®

    Uploaded by

    A Ko
    This document provides a 3-phase fat loss training plan for a client named Jane Doe. The first phase focuses on stabilization, endurance, and balance exercises like bird dogs, planks, and single-leg lifts. It also includes plyometric squat jumps and total body exercises like squats and rows. Rest periods are short to keep the heart rate up. The goal is to build a foundation before more challenging work in later phases.

    Copyright:

    © All Rights Reserved
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    of 1

    Optimum Performance Training®

    CLIENT’S NAME: Jane Doe


    GOAL: Fat Loss
    PHASE: 1 Stabilization Endurance Training
    DATE: 3 of 12
    EXERCISE SETS REPS TEMPO REST NOTES
    WARM-UP
    Foam Roll: Calves, Adductors, Lats 1 1 30 sec 0 sec Hold tender spot for 30 sec
    Hold each stretch for 30
    Static Stretch: Calves, Adductors, Lats 1 1 30 sec 0 sec
    sec
    Brisk walk or slow jog for 5
    Cardio 1 1 5 min 60 sec
    minutes
    ACTIVATION (core & balance)
    Core: Bird Dog 1 16 Slow 0 8 each side
    Core: Palloff Pres 1 16 Slow 0 8 each side
    Balance: Single-leg Lift and Chop 1 16 Slow 90 sec 8 reps each leg
    SKILL DEVELOPMENT (plyometric & SAQ)
    Plyometric: Squat Jump with Stabilization 1 8 Slow 90 sec Hold landing 3-5 sec
    RESISTANCE TRAINING
    Total Body: Ball Squat, Curl to Press 2 15 Slow 0
    Chest: Standing Cable Chest Press 2 15 Slow 0
    Back: Standing Cable Row 2 15 Slow 0
    Shoulders: Standing Dumbbell Scaption 2 15 Slow 0
    Legs: Step-up to Balance 2 15 Slow 90 sec
    CLIENT’S CHOICE
    Floor Bridge 2 15 Slow 90 sec
    COOL-DOWN
    Cardio 1 1 5 min 0 sec Gradually reduce speed
    Foam Roll: Calves, Adductors, Lats 1 1 30 sec 0 sec Hold tender spot for 30 sec
    Hold each stretch for 30
    Static Stretch: Calves, Adductors, Lats 1 1 30 sec 0 sec
    sec
    Coaching Tips: Perform activation and resistance exercises in two mini circuits.

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