Managing Movement Disorder with Strength TrainingPrecor
This document outlines a 4-week training program using a functional training tool. It provides exercises, sets, reps, and coaching tips for each week with the goal of improving functional movement patterns through multi-planar and multi-joint exercises of increasing intensity and volume.
Queenax of the Week®: Lower and Upper Body EndurancePrecor
The document provides details of a 4-week training program, including exercises, sets, reps, and coaching tips for each week. The goal for week 1 is to emphasize lower body and core endurance training. Week 2 shifts the focus to upper body endurance. Week 3 progresses lower body/core exercises and challenges metabolic capacity. Week 4 does the same for the upper body.
This training program outlines a 4-week progression of exercises focusing on core and scapula stabilization. Each week introduces new exercises and variations while increasing reps and sets to progress volume. Exercises include bodyweight movements, use of training tools, and stretches targeting major muscle groups. Coaching tips emphasize maintaining proper form throughout.
This document outlines a 4-week training program with exercises, sets, reps, and coaching tips for each exercise. The goals for each week are to introduce various upper body, core, and lower body exercises along with sport skill movements. Exercises include stretches, rows, pushups, lunges, squats, and more using equipment like bars, ropes, and platforms. Coaching tips provide guidance on form and technique for safe and effective exercise.
The document provides a 4-week training plan with exercises to introduce mobility, basic movements, progress movements, and demonstrate optimal capacity. Each week focuses on a different goal and includes exercises with coaching tips on form and variations to regress or progress difficulty.
Managing Movement Disorder with Strength TrainingPrecor
This document outlines a 4-week training program using a functional training tool. It provides exercises, sets, reps, and coaching tips for each week with the goal of improving functional movement patterns through multi-planar and multi-joint exercises of increasing intensity and volume.
Queenax of the Week®: Lower and Upper Body EndurancePrecor
The document provides details of a 4-week training program, including exercises, sets, reps, and coaching tips for each week. The goal for week 1 is to emphasize lower body and core endurance training. Week 2 shifts the focus to upper body endurance. Week 3 progresses lower body/core exercises and challenges metabolic capacity. Week 4 does the same for the upper body.
This training program outlines a 4-week progression of exercises focusing on core and scapula stabilization. Each week introduces new exercises and variations while increasing reps and sets to progress volume. Exercises include bodyweight movements, use of training tools, and stretches targeting major muscle groups. Coaching tips emphasize maintaining proper form throughout.
This document outlines a 4-week training program with exercises, sets, reps, and coaching tips for each exercise. The goals for each week are to introduce various upper body, core, and lower body exercises along with sport skill movements. Exercises include stretches, rows, pushups, lunges, squats, and more using equipment like bars, ropes, and platforms. Coaching tips provide guidance on form and technique for safe and effective exercise.
The document provides a 4-week training plan with exercises to introduce mobility, basic movements, progress movements, and demonstrate optimal capacity. Each week focuses on a different goal and includes exercises with coaching tips on form and variations to regress or progress difficulty.
30 minute functional workouts for working professionalsPrecor
This document provides details on a 4-week training program using the TRX Suspension Trainer, including exercises, sets, reps, coaching tips for each week. Week 1 introduces a variety of full-body exercises with 30 second work intervals. Week 2 increases the work interval to 40 seconds and varies exercises. Week 3 introduces different exercises to challenge the full body and metabolism. Week 4 further progresses the program with increased work intervals and exercise variation.
Building lean mass_and_bone_density_in_menopausal_womanPrecor
The document outlines a 4-week training program with the goals of:
1) Learning targeted movement types to enhance movement efficiency and capacity in week 1.
2) Demonstrating progression in targeted movement types in week 2.
3) Demonstrating strength development by engaging in final movement progressions in week 3.
4) Demonstrating strength and cardiovascular capacity by increasing movement volume in week 4.
Each week consists of a warm-up, main workout of 3 rounds of exercises with work and rest intervals, and cool down. Exercises use various training tools and include coaching tips.
The document outlines a 4-week training program using a Superfunctional suspension training tool. Week 1 focuses on establishing confidence with basic bodyweight exercises. Week 2 introduces new functional motions. Week 3 targets the upper body and core with suspension exercises. Week 4 aims to amplify movements from Week 1 with the suspension tool. Each workout provides exercises, reps, difficulty levels, and modification tips.
This document provides details on exercises, tools, reps, and coaching tips for a 4-week training phase. It includes trigger point release exercises, strength exercises using bars and straps, plyometric exercises, and stretches. The goals are to focus on core control in week 1, introduce progression and different movement types in week 2, demonstrate mastery with added stability in week 3, and introduce metabolic challenge in week 4.
The document provides a 4-week training plan using the Superfunctional training tool. Each week focuses on overall strength, endurance, and balance with progressively challenging exercises. Exercises are done in circuits and include squats, planks, rows, lunges, and stretches done for varying times and repetitions using different bar heights and attachments of the Superfunctional tool. Coaching tips provide guidance on modifying exercises as needed.
The document outlines a 4-week training program with exercises to improve core stability and strength. Each week introduces new exercises and variations to progress core demand through increased time, range of motion, complexity of movement, and reduced rest between sets. Coaching tips emphasize maintaining proper form, such as avoiding spine hyperextension, throughout each exercise.
May Queenax of the Week: Summer Sports Prep Workouts Precor
This seasonal prep Queenax workout is designed to be simple yet challenging. With Summer upon us, you might find yourself experiencing new adventure and trying new sports on a whim. Whether it be a hike in the mountains, swimming at the beach, or a game of volleyball, this workout is designed to help your body prepare for anything the summer may bring your way. The goal of this program is to increase work capacity in multi-joint compound movements essential for spontaneous outdoor activities. The only equipment necessary for this workout is a Queenax, Superfunctional, and a desire to have some fun.
Train Hard and Train Smart!
With so much on your parent to-do list, your workout may get pushed to the side. No more excuses – our 4-week programming can help you fit in time for you and your fitness!
June Queenax of the week - Mastering Full Body Stability WorkoutPrecor
This document provides exercise instructions for a 4-week training program, including exercises, sets, reps, equipment, and coaching tips for each week. Week 1 focuses on basic movement patterns using various equipment. Week 2 introduces more challenging variations through stability and volume. Week 3 continues to advance the workouts. Week 4 aims to optimize control with movement variety.
If you are seeking a new running challenge through trail running, this 4-week program will guide you in improving your lower body strength, core stability, and conditioning safely and effectively. With a variety of Queenax apps and optionals, you will engage in movements that will prepare you to handle the unstable terrain and maintain optimal running mechanics. Below is a list of what equipment is needed for your workouts. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.
This document provides exercises and coaching tips for a 4-week training program using a training tool. It lists exercises, sets/reps, recommended bar height, and coaching tips for each week. Week 1 introduces movement types like hip hinges, planks, and squats. Week 2 demonstrates progressions of Week 1 exercises, adding variations. Week 3 provides continued progressions and challenges like mountain climbers and monkey bars. Week 4 aims to enhance flexibility, core, strength and power.
This document outlines a 4-week training program using a variety of tools and exercises. Each week focuses on different movement types and progresses in challenge. Exercises include planks, bridges, rows, pushups, squats and more. Detailed instructions are provided for proper form and technique for each exercise including time, repetitions, bar height and coaching tips. The goal is to introduce movement types in week 1, demonstrate progression in week 2, enhance challenge in week 3, and demonstrate proficiency in targeted movements by week 4.
The document outlines a 4-week training program with exercises, equipment, reps/time, and coaching tips for each session. Week 1 focuses on basic movement patterns, week 2 introduces exercise progressions, week 3 integrates movements for strength and conditioning, and week 4 maximizes total body movement for efficiency and conditioning. Exercises include planks, squats, rows, lunges, and stretches using equipment like bars, straps, and suspension trainers.
Conventional Strength: Squat Progressions for Variety, Form, and FunctionPrecor
Lately, squats and lunges have become two of the most prescribed functional exercises. Why? They are foundational to so many of our daily activities and movement patterns like getting in and out of a chair, picking up kids or objects, and climbing stairs to name a few.
This document provides a 4-week training plan with exercises, sets, reps, and coaching tips. Each week introduces new exercises and variations to progressively challenge strength and endurance. Exercises include planks, lunges, squats, and stretches performed with resistance bands or a suspension trainer bar at different heights. Coaching tips emphasize maintaining proper form, such as avoiding spine hyperextension, and gradually increasing difficulty over the course of the program.
Full Body Workout for the Working Professional Precor
The document outlines a training phase that introduces various full body exercises through 2 rounds of high-intensity interval training. Exercises include hip hinges, scapular depression, assisted squats, mountain climbers, Ys, seated squats, rows, push ups, sit ups, lateral jumps, roll outs, foot trigger points, chest openers, hamstring rotations, and corpse poses. Coaching tips provide guidance on form and avoiding spinal hyperextension for each exercise.
Weight training requires following important safety rules. Lifters should wear appropriate attire, stretch, and warm up before beginning their workout. It is essential to never work out alone and to start with light weights when first beginning a program. Proper form and avoiding distractions are also important for safety. Lifters should breathe during exercises, lower weights gently, and not attempt too much weight until familiar with movements.
This document provides a training manual for personalized cross-fit exercises organized into four sections: 1) Body Balance, 2) System Boost, 3) Endurance Training, and 4) Weight Resistance. Each section outlines a specific circuit-based routine focusing on different parts of the body and includes instructions for various positions and exercises. The final section provides a sample one-week training schedule prescribing which sections to complete each day.
30 minute functional workouts for working professionalsPrecor
This document provides details on a 4-week training program using the TRX Suspension Trainer, including exercises, sets, reps, coaching tips for each week. Week 1 introduces a variety of full-body exercises with 30 second work intervals. Week 2 increases the work interval to 40 seconds and varies exercises. Week 3 introduces different exercises to challenge the full body and metabolism. Week 4 further progresses the program with increased work intervals and exercise variation.
Building lean mass_and_bone_density_in_menopausal_womanPrecor
The document outlines a 4-week training program with the goals of:
1) Learning targeted movement types to enhance movement efficiency and capacity in week 1.
2) Demonstrating progression in targeted movement types in week 2.
3) Demonstrating strength development by engaging in final movement progressions in week 3.
4) Demonstrating strength and cardiovascular capacity by increasing movement volume in week 4.
Each week consists of a warm-up, main workout of 3 rounds of exercises with work and rest intervals, and cool down. Exercises use various training tools and include coaching tips.
The document outlines a 4-week training program using a Superfunctional suspension training tool. Week 1 focuses on establishing confidence with basic bodyweight exercises. Week 2 introduces new functional motions. Week 3 targets the upper body and core with suspension exercises. Week 4 aims to amplify movements from Week 1 with the suspension tool. Each workout provides exercises, reps, difficulty levels, and modification tips.
This document provides details on exercises, tools, reps, and coaching tips for a 4-week training phase. It includes trigger point release exercises, strength exercises using bars and straps, plyometric exercises, and stretches. The goals are to focus on core control in week 1, introduce progression and different movement types in week 2, demonstrate mastery with added stability in week 3, and introduce metabolic challenge in week 4.
The document provides a 4-week training plan using the Superfunctional training tool. Each week focuses on overall strength, endurance, and balance with progressively challenging exercises. Exercises are done in circuits and include squats, planks, rows, lunges, and stretches done for varying times and repetitions using different bar heights and attachments of the Superfunctional tool. Coaching tips provide guidance on modifying exercises as needed.
The document outlines a 4-week training program with exercises to improve core stability and strength. Each week introduces new exercises and variations to progress core demand through increased time, range of motion, complexity of movement, and reduced rest between sets. Coaching tips emphasize maintaining proper form, such as avoiding spine hyperextension, throughout each exercise.
May Queenax of the Week: Summer Sports Prep Workouts Precor
This seasonal prep Queenax workout is designed to be simple yet challenging. With Summer upon us, you might find yourself experiencing new adventure and trying new sports on a whim. Whether it be a hike in the mountains, swimming at the beach, or a game of volleyball, this workout is designed to help your body prepare for anything the summer may bring your way. The goal of this program is to increase work capacity in multi-joint compound movements essential for spontaneous outdoor activities. The only equipment necessary for this workout is a Queenax, Superfunctional, and a desire to have some fun.
Train Hard and Train Smart!
With so much on your parent to-do list, your workout may get pushed to the side. No more excuses – our 4-week programming can help you fit in time for you and your fitness!
June Queenax of the week - Mastering Full Body Stability WorkoutPrecor
This document provides exercise instructions for a 4-week training program, including exercises, sets, reps, equipment, and coaching tips for each week. Week 1 focuses on basic movement patterns using various equipment. Week 2 introduces more challenging variations through stability and volume. Week 3 continues to advance the workouts. Week 4 aims to optimize control with movement variety.
If you are seeking a new running challenge through trail running, this 4-week program will guide you in improving your lower body strength, core stability, and conditioning safely and effectively. With a variety of Queenax apps and optionals, you will engage in movements that will prepare you to handle the unstable terrain and maintain optimal running mechanics. Below is a list of what equipment is needed for your workouts. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.
This document provides exercises and coaching tips for a 4-week training program using a training tool. It lists exercises, sets/reps, recommended bar height, and coaching tips for each week. Week 1 introduces movement types like hip hinges, planks, and squats. Week 2 demonstrates progressions of Week 1 exercises, adding variations. Week 3 provides continued progressions and challenges like mountain climbers and monkey bars. Week 4 aims to enhance flexibility, core, strength and power.
This document outlines a 4-week training program using a variety of tools and exercises. Each week focuses on different movement types and progresses in challenge. Exercises include planks, bridges, rows, pushups, squats and more. Detailed instructions are provided for proper form and technique for each exercise including time, repetitions, bar height and coaching tips. The goal is to introduce movement types in week 1, demonstrate progression in week 2, enhance challenge in week 3, and demonstrate proficiency in targeted movements by week 4.
The document outlines a 4-week training program with exercises, equipment, reps/time, and coaching tips for each session. Week 1 focuses on basic movement patterns, week 2 introduces exercise progressions, week 3 integrates movements for strength and conditioning, and week 4 maximizes total body movement for efficiency and conditioning. Exercises include planks, squats, rows, lunges, and stretches using equipment like bars, straps, and suspension trainers.
Conventional Strength: Squat Progressions for Variety, Form, and FunctionPrecor
Lately, squats and lunges have become two of the most prescribed functional exercises. Why? They are foundational to so many of our daily activities and movement patterns like getting in and out of a chair, picking up kids or objects, and climbing stairs to name a few.
This document provides a 4-week training plan with exercises, sets, reps, and coaching tips. Each week introduces new exercises and variations to progressively challenge strength and endurance. Exercises include planks, lunges, squats, and stretches performed with resistance bands or a suspension trainer bar at different heights. Coaching tips emphasize maintaining proper form, such as avoiding spine hyperextension, and gradually increasing difficulty over the course of the program.
Full Body Workout for the Working Professional Precor
The document outlines a training phase that introduces various full body exercises through 2 rounds of high-intensity interval training. Exercises include hip hinges, scapular depression, assisted squats, mountain climbers, Ys, seated squats, rows, push ups, sit ups, lateral jumps, roll outs, foot trigger points, chest openers, hamstring rotations, and corpse poses. Coaching tips provide guidance on form and avoiding spinal hyperextension for each exercise.
Weight training requires following important safety rules. Lifters should wear appropriate attire, stretch, and warm up before beginning their workout. It is essential to never work out alone and to start with light weights when first beginning a program. Proper form and avoiding distractions are also important for safety. Lifters should breathe during exercises, lower weights gently, and not attempt too much weight until familiar with movements.
This document provides a training manual for personalized cross-fit exercises organized into four sections: 1) Body Balance, 2) System Boost, 3) Endurance Training, and 4) Weight Resistance. Each section outlines a specific circuit-based routine focusing on different parts of the body and includes instructions for various positions and exercises. The final section provides a sample one-week training schedule prescribing which sections to complete each day.
One Week's Worth of Working Out Example shared by Test X180Test X180 Ignite
This workout plan consists of 6 days of exercise split into full body workout days and running days. The full body workout days focus on one main exercise per muscle group with 3 sets of 10-15 reps and short 1 minute rest periods. This high rep, low rest format is intended to keep the body working aerobically to increase calorie burning and help the individual get lean. Running days involve 30-45 minutes of running at 70% maximum heart rate for additional calorie expenditure. The overall goal of this plan is to help the individual lose body fat through high intensity full body workouts and cardio.
The document provides guidance on creating a classification system and progression for exercises. It instructs to create lists of exercises categorized by movement type and rank them. Exercises should then be organized into tiers based on importance, with a foundation full body exercise in Tier 1, a lower body exercise in Tier 2, an upper body exercise in Tier 3, and so on, ensuring push/pull balance and considering repetition volumes. The goal is to develop a structured exercise progression system based on movement patterns.
Very little information is available to help baseball and softball officials get ready for the upcoming season. This brief provides information on cardio-respiratory workouts and stretching and warm up exercises before officiating a game. These exercises are important in the early spring and late fall when the weather is cold. If the umpire is not ready, physical injury may occur while covering a play. This protocol can help prevent pain and suffering from not being in condition and prepared for the contest.
The document provides guidance on creating a ranked exercise list and program structure. It instructs the reader to classify exercises into categories, progressions, and tiers. The highest tiers include total body movements like pulls and squats, as well as upper body pushing and pulling movements. Lower tiers focus on more isolated movements like single leg and posterior chain exercises. The program is designed with movement classifications and repetition volumes in mind.
Shaping part 2 core and lower body covers specific exercises for the core and hips to achieve proper straight body position. This lecture was given at the Gymnastics Association of Texas Conference 2011
This document outlines a 5-day resistance training program for a 19-year-old female client. On Mondays, Wednesdays, and Fridays, the program focuses on upper body exercises like pushups, bench press, and rows. Tuesdays and Thursdays target lower body with squats, lunges, and hamstring curls. Each day includes 2-3 sets of 8-12 reps of various exercises. The program aims to tone muscles through higher reps rather than build bulk. Stretching is recommended after each workout focusing on muscles trained that day.
This is a 3 day split workout routine is ideal for beginners starting out lifting weights.
This workout will work every muscle group which will allow This workout will target every major muscle which will maximize muscle growth and recovery.
For more free muscle building workouts and tips visit www.justinkavanaghfitness.com
The document discusses guidelines for developing muscular endurance through circuit training, including FITT principles and exercises targeting different muscle groups to include in a circuit.
Brandi Smith-Young is a physical therapist who specializes in treating gymnasts. She provides exercises focused on strengthening the core muscles and improving hip and foot mechanics. The core exercises include planks, clamshells, and bridging variations. Hip exercises include clam kicks, side-lying leg lifts, and resisted band work. Foot exercises emphasize single leg balance and squats with an engaged arch. Stretching targets the hips, hamstrings, and quadriceps. The goal is to improve stability, movement patterns, and prevent injury for gymnasts.
Gymnastics Association of Texas 2010 conference: Presentation geared toward gymnastic coaches on achieving straight body shaping. Biomechanics of core recruitment, getting rid of shoulder and hip angles. Training exercises get rid of the shoulder angle, improve core control and get rid of the hip angle.
Stretching is an exercise technique that lengthens and improves the elasticity of muscles, lubricates joints, corrects posture, oxygenates cells, reactivates blood circulation, eliminates waste, prevents trauma, reduces inflammation and pain, brings the body towards complete physical well-being.
Osteoporosis - Definition , Evaluation and Management .pdfJim Jacob Roy
Osteoporosis is an increasing cause of morbidity among the elderly.
In this document , a brief outline of osteoporosis is given , including the risk factors of osteoporosis fractures , the indications for testing bone mineral density and the management of osteoporosis
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
- Video recording of this lecture in Arabic language: https://youtu.be/SINlygW1Mpc
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
share - Lions, tigers, AI and health misinformation, oh my!.pptxTina Purnat
• Pitfalls and pivots needed to use AI effectively in public health
• Evidence-based strategies to address health misinformation effectively
• Building trust with communities online and offline
• Equipping health professionals to address questions, concerns and health misinformation
• Assessing risk and mitigating harm from adverse health narratives in communities, health workforce and health system
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
1. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Assisted Wide
Squat
10 Hip Maintain straight arms
Scapular
Depression
10 Overhead
Avoid elbow flexion
during motion
Split Squat 5 per side Hip Maintain pressure in bar
Angled Push up 10 Knee
Avoid hyperextending
spine
Single Side Row
with Rotation and
Squat
5 per side Knee
Position one hand in the
middle of the bar
Torso Trainer Alternating Press 30 sec
Avoid torso rotation
during press motion
Strong++
Single Side Row -
low pull point
30 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Superfunctional Overhead Lunge 30 sec Waist
Maintain pressure in bar
as step forward
Mobile Parallels Hanging Crunch 30 sec
Maintain scapula
retraction
Plyo Platform Step up 30 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Up Strength Plank 30 sec
Avoid hyperextending
spine
Superfunctional
Supported
Hanging Swing
30 sec Overhead
Maintain scapula
retraction
Hip Hinge
30 sec per
side
Hip
Apply pressure on
training bar as reach
Side Reach
30 sec per
side
Hip
Apply pressure on
training bar as reach
Glute Stretch
30 sec per
side
Hip
Minimize pelvis rotation
during stretch
Hamstrings
30 sec per
side
Ankle
Minimize pelvis rotation
during stretch
Cool Down Superfunctional
Week 1 Goal: Develop base cardiovascular capacity and movement skill
Exercise
SuperfunctionalWarm-Up
Workout - 30
seconds work/30
seconds
recovery x 4
rounds
2. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Assisted Narrow
Squat
10 Hip
Keep knees in line with
hips and feet
Hanging Scapular
Depression
10 Overhead
Avoid elbow flexion
during motion
Lateral Lunge with
Rotation
5 per side Hip Maintain pressure in bar
Angled Plank
Rotation and
Reach
5 per side Knee
Avoid hyperextending
spine
Y's 10 Knee
Pull shoulders down and
back as move bar
overhead
Torso Trainer Squat to Press 40 sec
Drive hips back as squat,
keeping heels on ground
Strong++
Single Side Row
with Rotation -
low pull point
40 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Superfunctional Suspended Lunge 40 sec Ankle
Reach suspended foot
backwards as lunge
Mobile Parallels
High Hang with
Cycling Feet
40 sec
Maintain scapula
retraction
Plyo Platform
Multiplanar Step
up
40 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Up Strength Pike 40 sec
Avoid hyperextending
spine
Superfunctional
Up-Down
Mountain Climber
40 sec Ankle
Maintain plank position
as travel forward and
backward
Hamstring with
Rotation
30 sec per
side
Strap only
Hold stretch after
reaching arm underneath
strap
Split Squat with
Chest Opener
30 sec per
side
Strap only
Avoid hyperextending
spine
Hip Hinge with
Twist
30 sec per
side
Hip
Emphasize rotation
through thoracic spine
Lateral Reach and
Step
30 sec per
side
Hip
Drive free arm over body
to mobilize lateral line
Cool Down Superfunctional
Week 2 Goal: Increase cardiovascular conditioning through work volume and movement challenge
Exercise
Warm-Up Superfunctional
Workout - 40
seconds work/20
seconds
recovery x 4
rounds
3. Training Phase Training Tool Exercise Time/Reps Bar Height Coaching Tips
Assisted Wide
Squat
10 Hip Maintain straight arms
Scapular
Depression
10 Overhead
Avoid elbow flexion
during motion
Split Squat 5 per side Hip Maintain pressure in bar
Angled Push up 10 Knee
Avoid hyperextending
spine
Single Side Row
with Rotation and
Squat
5 per side Knee
Position one hand in the
middle of the bar
Torso Trainer
Squat to
Alternating Press
45 sec
Avoid lateral hip shift in
squat position
Strong++
Single Side Row
with Rotation and
Squat - low pull
point
45 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Superfunctional
Suspended Lateral
Lunge
45 sec Ankle
Push bar laterally as
flexing base knee and hip
Mobile Parallels Hanging Switch 45 sec
Maintain scapula
retraction
Plyo Platform
Step ups with
Jump
45 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Up Strength Roll-up 45 sec
Tuck knees and roll feet
up toward ceiling
Superfunctional Hanging Swing 45 sec Overhead
Maintain scapula
retraction
Hip Hinge
30 sec per
side
Hip
Apply pressure on
training bar as reach
Side Reach
30 sec per
side
Hip
Apply pressure on
training bar as reach
Glute Stretch
30 sec per
side
Hip
Minimize pelvis rotation
during stretch
Hamstrings
30 sec per
side
Ankle
Minimize pelvis rotation
during stretch
Cool Down Superfunctional
Week 3 Goal: Progress training capacity and movement skill through amplified exercise selection
SuperfunctionalWarm-Up
Workout - 45
seconds work/15
seconds
recovery x 4
rounds
4. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Assisted Narrow
Squat
10 Hip
Keep knees in line with
hips and feet
Hanging Scapular
Depression
10 Overhead
Avoid elbow flexion
during motion
Lateral Lunge with
Rotation
5 per side Hip Maintain pressure in bar
Angled Plank
Rotation and
Reach
5 per side Knee
Avoid hyperextending
spine
Y's 10 Knee
Pull shoulders down and
back as move bar
overhead
Torso Trainer
Split Squat to
Press
50 sec
Complete 2 rounds on
the left side and 2 rounds
on the right side
Strong++
Alternating Single
Side Row with
Rotation and
Squat
50 sec
Allow torso to rotate
during each row motion
Superfunctional
Suspended Lunge
with hop
50 sec Ankle
Complete 2 rounds on
the left side and 2 rounds
on the right side
Mobile Parallels Hanging Twist 50 sec
Maintain scapula
retraction
Plyo Platform Box Jumps 50 sec
Land softly with proper
squat mechanics
Up Strength
Mountain
Climbers
50 sec
Avoid hyperextending
spine
Superfunctional Shuffle Under 50 sec Waist
Keep torso tall during
squat motion
Hamstring with
Rotation
30 sec per
side
Strap only
Hold stretch after
reaching arm underneath
strap
Split Squat with
Chest Opener
30 sec per
side
Strap only
Avoid hyperextending
spine
Hip Hinge with
Twist
30 sec per
side
Hip
Emphasize rotation
through thoracic spine
Lateral Reach and
Step
30 sec per
side
Hip
Drive free arm over body
to mobilize lateral line
Cool Down Superfunctional
Week 4 Goal: Achieve optimal cardiovascular conditioning through advanced work ratios and exercise selection
Exercise
Warm-Up Superfunctional
Workout -50
seconds work/10
seconds
recovery x 4
rounds