Prescribed workout after evaluation

Professional’s Name: John Gholson Jr BUMFIT.com

CLIENTS NAME: 7LORE NEW CUSTOMER PROFILE DATE: 04/07/2020

GOALS 3 INCREASE ALL BONE DENSITY | STABILIZE KNEE | MIDSECTION CHISEL

19 Days | STABILIZATION | STRENGTH ENDURANCE | HYPERTROPHY | MAX STRENGTH |

WU=WARM-UP: 10+10+10+10:5+5:5+5 60:_____

Exercise:

Sets

Reps

Modification

 

Coaching Tip

Compass Squats N-E-S-W

1

10:

Move Arms

40 max

10 N | 10 E | 10 S | 10

Power Knee – Left | Right

1

5:

Twist Waist

10 max

5 Left | 5 Right

Kick Hold | Pucnh ABCD

1

5:

Hold Longer

10 max

KH Left ABCD 5 | Right 5

CBP=CORE / BALANCE / PLYOMETRIC 10+10:3+3+3+3:5+5 42:_____

Exercise:

Sets

Reps

Modification

 

Coaching Tip

Mountain Step Twist Plank

1

10:

Knee - Cheek

20 max

10 Left | 10 Right | 20 | 20

4 Sided Box Lunge

1

12:

Move Arms

12 max

3 + 3 + 3 + 3 = 12

Single Leg Lift Chop

1

5:

Slow-Fast

10 max

5 Left | 5 Right

SAQ=SPEED, AGILITY, QUICKNESS 12+12:12+12 24:_____

Exercise:

Sets

Reps

 

 

Coaching Tip

High Knees

2

12:

 

24 max

12 medium REST 12 fast

Twist Side Tap Kick

2

12:

 

24 max

12 medium REST 12 fast

 

RES=RESISTANCE 11+11+11+11+11+11+11 77:_____

Exercise:

Sets

Reps

Tempo

 

Coaching Tip

Wall Push Up

1

11:

4-1-2

11 max

 

Seated Pull Up

1

11:

4-1-2

11 max

 

Chair Dips

1

11:

1-2-4

11 max

 

Clean and Press Dumbells

1

11:

1-4-2

11 max

 

Knee Push Ups Free Lift

1

11:

1-2-1

11 max

 

Seated Pull Up Leg Extend

1

11:

1-4-1

11 max

 

Wide Grip Table Push Up

1

11:

1-2-1

11 max

 

CD=COOL-DOWN

Exercise:

Sets

 

Duration

 

Coaching Tip

eliptical

1

 

5 min slow

5 min

Slow long strides for stretch

walk

1

 

20 min VEST

20 min

Focus on walk form

5 Stretches of choice 5 each

1

 

1 minute x 5

5 min

5 stretches as needed

Coaching Tips: 20min SAQ + RES | 45min CBP + SAQ + RES | 60min WU+CBP+SAQ+RES+CD