Workout for: Bob Lundy Workout covering: Core, & upper Creation date: 11/29/2021 End date: current
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
11/29/2021
1
60
Initial set
Group 1 Exercise 1
Hay bailer
Movement: Rotation Reps: 10 left and right Sets: 3 Tempo: Up in 2-3 seconds down in 3-4 seconds Weight: 11# Equipment: Dumbbell Base of support: Standing, staggered stance Rest between sets: none Comments: Start with the dumbbell by your knee and rotate up and across to the opposite side. Make sure you keep your spine “tall”, and don’t round your shoulders. Follow the movement with your head.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/21/2022
10
3
11#
11/29/2021
10
3
8#
0
Initial values
Group 1 Exercise 2
Seated twist
Movement: From center, to one side then the other Reps: 20 Sets: 3 Tempo: Slow Weight: 8# Equipment: Dumbbell plus block for between knees. Base of support: Seated, with slight lean back, knees slightly bent Rest between sets: 20-30 seconds Comments: Keep your spine tall, and try to keep your knees from moving sideways as you rotate the weight.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
11/29/2021
20
3
8#
20-30
Initial values
Group 1 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Initial values
Group 1 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
Sets
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Exercise group 2
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/06/2021
1
60
Initial set
Group 2 Exercise 1
Biceps curls
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: Up in 2-3, down in 3-4 seconds Weight: 17# Equipment: Dumbbells Base of support: Standing Rest between sets: 20-30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10,10,20
3
17#
01/24/2022
15
15#
12/06/2021
10
3
11#
20-30
Initial values
Group 2 Exercise 2
Triceps push-down
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: Down in 2-3, up in 3-4 seconds Weight: Yellow/Green Equipment: Resistance bands Base of support: Standing Rest between sets: 20-30 seconds Comments: Stand with the door behind you.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/24/2022
10,10,20
3
gr/yel
changed to push down
01/05/2022
10,10,20
3
5#
20-30
12/06/2021
10,10,14
3
5#
20-30
Initial values
Group 2 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Initial values
Group 2 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
Sets
Weight
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Other
Initial values
Exercise group 3
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/06/2021
1
60
Initial set
Group 3 Exercise 1
Bent over row (kneeling)
Movement: Unilateral Reps: 10 left and right Sets: 3 Tempo: Up in 2-3, hold for 1, down in 3-4 seconds Weight: 11# Equipment: Dumbbells Base of support: Kneeling on support Rest between sets: 20-30 seconds Comments: Kneel on a chair with one knee, and hold the weight in the other hand
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/13/2021
10,10,20
3
11#
20-30
12/06/2021
10,10,20
3
8#
20-30
Initial values
Group 3 Exercise 2
Chest press
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: Up in 2-3, down in 3-4 seconds Weight: 11# Equipment: Dumbbells Base of support: Lying on floor. Rest between sets: 20-30 seconds Comments: Elbows should be about 45 degrees out from your sides, and knees bent about 45 degrees. Push the weights towards your mid-line at the top of the movement.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/06/2021
10,10,20
3
11#
20-30
Initial values
Group 3 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Initial values
Group 3 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 4
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/06/2021
1
60
Initial set
Group 4 Exercise 1
Overhead press
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: Up in 2-3, down in 3-4 seconds Weight: 8# Equipment: Dumbbells Base of support: Standing Rest between sets: 20-30 seconds Comments: Palms facing you at shoulder height, push the weight up rotating so your palms face each other at the top of the movement.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/06/2021
10,10,20
3
8#
20-30
Initial values
Group 4 Exercise 2
Lat pull-down
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: Down in 2-3, up in 3-4 seconds Weight: Black and green bands Equipment: Resistance band over high door anchor Base of support: Kneeling Rest between sets: 20-30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/06/2021
10,10,20
3
black+green
20-30
Initial values
Group 4 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
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Group 4 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
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Exercise group 5
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
1
60
Initial set
Group 5 Exercise 1
Lateral raise
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: 2-3 up and 3-4 down Weight: Equipment: Dumbbells Base of support: Standing Rest between sets: 20-30 Comments: Keep your thumbs slightly higher than your little finger. Keep your arms as straight as you can.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10,10,20
3
20-30
Initial values
Group 5 Exercise 2
Front raise
Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating Reps: 10,10,20 Sets: 3 Tempo: 2-3 up and 3-4 down Weight: Equipment: Dumbbells Base of support: Standing Rest between sets: 20-30 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10,10,20
3
20-30
Initial values
Group 5 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
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Other
Initial values
Group 5 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Exercise group 6
Times to repeat the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
Initial set
Group 6 Exercise 1
Exercise 1 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Group 6 Exercise 2
Exercise 2 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
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Other
Initial values
Group 6 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 6 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
