DAY 1
EXERCISE DISIGNEDTO INTRODUCE ALL TYPES OF DYNAMICWARM UP/DYNAMICEXERCISES TO
CLIENT AS THIS WILL BE FOCUSOF TRAININ...
DAY 2
THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO
INTRODUCE MORE DYNAMICEXERCISES
DY...
DAY 3
THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO
INTRODUCE MORE POWEREXERCISES
DYNA...
DAY 4
DYNAMICWARM UP – 2 SETS 10 REPS EACH – 1:00 MIN REST BETWEEN EXERCISES
SQUAT TO SHOULDER PRESS – KEEP CHEST UP
LUNGE...
DAY 5
THIS SESSIONWAS DESIGNED TO ENCORPORATE SPECIFICEXERCISES FOR HOCKEY THAT MIMIC
MOVES DONE IN A HOCKEY GAME. SPEED, ...
DAY 6
DYNAMICWARM UP
ARMCIRCLES 10 EACH
HIP ROTATIONS1 EACH
SUN SALUTATIONS3 PROGRESSIONS
DYNAMICROUTINE 2 SETS 10 REPS EA...
DAY 7
DYNAMICWARM UP
HIP ROTATIONS
ARMCIRCLES
SUN SALUTATIONS
TOE TOUCH TO SQUAT STAND
LUNCH REACH TO FOOT
LATERAL LUNGE S...
DAY 8 – TBD – TBD – STUDIO
DYNAMICWARM UP
SUN SALUTATIONS
OPEN HIPS
ARMCIRCLES
WALKINGHIGH KNEETO HOLD
WALKINGLUNGE TO OVE...
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TRAINING LOGS

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TRAINING LOGS

  1. 1. DAY 1 EXERCISE DISIGNEDTO INTRODUCE ALL TYPES OF DYNAMICWARM UP/DYNAMICEXERCISES TO CLIENT AS THIS WILL BE FOCUSOF TRAINING. DYNAMICWARM UP – 2 SETS 10 REPS EACH – 1:00 MIN REST BETWEEN EXERCISES SQUAT TO SHOULDER PRESS – KEEP CHEST UP LUNGE TOUCH FRONT FOOT- LUNGE OUT GRAB FORWARDFOOT KEEPCHEST UP BILATERAL LIMB REACH – SINGLE LEG STANCEREACH OPPOSITELIMBS OUT WALKINGHIGH KNEES – TUCK KNEE TO CHEST LOW WALK – LONGSTRIDE, LOW BODY, STEP UP TO PLANTARFLEX ARMCIRCELS – WITH 5 LBS 45 DEGREE TABLE PLANKWITH DIAGONALARMRAISE– HEAD FORWARDRAISEARM 45 DEGREES OUT REVERSE PUSHUP ISOMETRIC HOLD – STRAIGHT BODY SEATED Y’S – NOWEIGHTS BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH APART PUSH UPS – DONE FROMSINGLE KNEEFOR BALANCE LEG LIFTS – BENT KNEE TO REDUCE LEVER STRENGTH 2:00 MIN REST BETWEEN EXERCISES DEADLIFT – SINGLE LEG 10 LBS SQUAT – SINGLELEG STRETCH – HOLD FOR 30 SECOND EACH QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  2. 2. DAY 2 THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO INTRODUCE MORE DYNAMICEXERCISES DYNAMICWARM UP 2 SETS 10 REPS EACH 1:00 MINREST BETWEEN EXERCISES TOE TOUCH SQUAT TO STAND10 LBS EACH HAND LUNGE TO T SPINEROTATION SEATED Y PUSHUP TO DOWNWARD DOG SQUAT TO Y ARMS (SNATCH) SLOW FRONTKICK BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH APART STRENGTH 3 SETS 10 REPS EACH – 2:00 MIN REST BETWEEN EXERCISES BEAR CRAWL – FORWAD 10 STEPS,SIDEWAYS 10 STEPS,STATIC WITH EXERCISE BALL LEG PUSH SQUAT SINGLE LEG CALF RAISESSINGLELEG GLUTE BRIDGE – DOUBLE HOLD – SINGLE HOLD – SINGLE ALTERNATE STRETCH – HOLD FOR 30 SEC EACH QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  3. 3. DAY 3 THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO INTRODUCE MORE POWEREXERCISES DYNAMICWARM UP - 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES TOE TOUCH SQUAT TO STAND LUNGE T-ROTATION STANDINGHIPROTATIONS PUSHUP TO DOWNWARD DOG SINGLE LEG STANCETO OPPOSITEARMANDLEG REACH WALKINGCALF RAISE FRONTKICKTO BACKLUNGE SHOULDER PRESS MED BALL DURING LUNGE WIDE STANCESQUAT/ADDUCTOR STRETCH STRENGTH - 3 SETS 10 REPS 2:00 MIN REST BETWEEN EXERCISES BEAR CRAWL FORWARD10 STEPS BEAR CRAWL SIDEWAYS10 STEPS EACH WAY ISOMETRIC BEAR STANCESINGLE LEG BALL PUSH POWER 2 SETS 5 REPS 2 MIN REST BETWEEN EXERCISES BOW JUMP LANDINGS FASTSQUAT DOWN Y ARM RAISE BOX PUSHUP LAND STRETCH QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  4. 4. DAY 4 DYNAMICWARM UP – 2 SETS 10 REPS EACH – 1:00 MIN REST BETWEEN EXERCISES SQUAT TO SHOULDER PRESS – KEEP CHEST UP LUNGE TOUCH FRONT FOOT- LUNGE OUT GRAB FORWARDFOOT KEEPCHEST UP BILATERAL LIMB REACH – SINGLE LEG STANCEREACH OPPOSITELIMBS OUT WALKINGHIGH KNEES – TUCK KNEE TO CHEST LOW WALK – LONGSTRIDE, LOW BODY, STEP UP TO PLANTARFLEX ARMCIRCELS – WITH 5 LBS 45 DEGREE TABLE PLANKWITH DIAGONALARMRAISE– HEAD FORWARDRAISEARM 45 DEGREES OUT REVERSE PUSHUP ISOMETRIC HOLD – STRAIGHT BODY SEATED Y’S – NOWEIGHTS BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH APART PUSH UPS – DONE FROMSINGLE KNEEFOR BALANCE LEG LIFTS – BENT KNEE TO REDUCE LEVER STRENGTH 2:00 MIN REST BETWEEN EXERCISES DEADLIFT – DOUBLE LEG 40 LBS EACHHAND FRONTSQUAT – NO WEIGHTS STRETCH – HOLD FOR 30 SECOND EACH QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  5. 5. DAY 5 THIS SESSIONWAS DESIGNED TO ENCORPORATE SPECIFICEXERCISES FOR HOCKEY THAT MIMIC MOVES DONE IN A HOCKEY GAME. SPEED, ACCELERATION AND POWERWERE AREAS OF FOCUS. DYNAMICWARM UP WALK TREADMILL 5 MINS ARMCIRCLES 10 EACH HIP ROTATIONS1 EACH SUN SALUTATIONS3 PROGRESSIONS DYNAMICROUTINE 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES HOCKEY JUMP SPLIT SQUAT – ALTERNATELIGHT JUMP SPLITSQUAT, ALTERNATEHOLDING A STICK LEG CROSSOVERS – 10 EACH WAY FACINGMIRROR GET UPS – LAY PRONE,GET UP QUICK ANDACCELERATE 2 LARGE STEPSFORWARD LATERAL LUNGES SQUAT WITH SHOULDER PRESS WIDE WALK TO 180 DEGREE JUMP EXLPODE FORWARD3 STEPS SINGLE ARMCABLE PRESS DOUBLE ARMROW STANDING CORE 2 SETS ISOMETRIC HOLDS FOR 10 SECONDS 2:00 MIN REST BETWEEN EXERCISES ANTI-ROTATIONS SIDE PLANK BIRD DOGS STRETCH HOLD FOR 20 SECONDS QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  6. 6. DAY 6 DYNAMICWARM UP ARMCIRCLES 10 EACH HIP ROTATIONS1 EACH SUN SALUTATIONS3 PROGRESSIONS DYNAMICROUTINE 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES RUNNINGWALL DRILL HOCKEY LUNGES GET UPS ANDSPRINT WIDE WALK TO 180 DEGREE TURN ANDJUMP BEAR CRAWL SPRINTSTART2 STEPS DASH FORWARD NONCOUNTERMOVEMENT JUMP TO SOFTLANDING CORE 2 SETS ISOMETRIC HOLDS FOR 10 SECONDS 2:00 MIN REST BETWEEN EXERCISES RESISTED TWIST SIDE PLANK BIRD DOG GLUTE BRIDGE STRETCH HOLD FOR 20 SECONDS QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  7. 7. DAY 7 DYNAMICWARM UP HIP ROTATIONS ARMCIRCLES SUN SALUTATIONS TOE TOUCH TO SQUAT STAND LUNCH REACH TO FOOT LATERAL LUNGE SIDE REACH STRENGTH LUNGE 25 LBS EACH HAND PUSH UP FROMTOES BENT ROWS 25 LBS EACH HAND FRONTSQUAT LATERAL RAISE POWER BOX LANDINGS GET UPS – GET UP OFFGROUND FAST BOUNDS – SINGLE LEG BOUND FOR DISTANCE BOX PUSHUP LANDING– START ON BOXLAND ON GROUND OVERHEADMEDBALL THROWS STRETCH HOLD FOR 20 SECONDS QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES
  8. 8. DAY 8 – TBD – TBD – STUDIO DYNAMICWARM UP SUN SALUTATIONS OPEN HIPS ARMCIRCLES WALKINGHIGH KNEETO HOLD WALKINGLUNGE TO OVERHEADRAECH INCHWORM DIAGONALWALKINGLUNGE BUTT KICKS SIDE SHUFFLE STRAIGHT LEG MARCH STRENGTH 3 SETS 10 REPS 2 MIN REST BETWEEN EXERCISES FRONTSQUAT MED BALL THROW DEADLIFT MILITARY PRESS BEAR CRAWL STRETCH HOLD FOR 20 SECONDS QUADS HAMSTRINGS GLUTES CHEST LEG ADDUCTORS CALVES

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