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.


Pre-exercise warm-up

Warm-up
Do this before starting the workout exercises


Warm-up Exercise 1

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Warm-up Exercise 2

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Warm-up Exercise 3

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Warm-up Exercise 4

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Warm-up Exercise 5

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Exercise group 1

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
11/29/2021160Initial set

Group 1 Exercise 1

Movement: Rotation
Reps: 10 left and right
Sets: 3
Tempo: Up in 2-3 seconds down in 3-4 seconds
Weight: 8#
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.

Change DateRepsSetsWeightRestOther
11/29/20211038#0Initial values

Group 1 Exercise 2

Movement: From center, to one side then the other
Reps: 20
Sets: 3
Tempo: Slow
Weight: 8#
Equipment: Dumbbell
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.

Change DateRepsSetsWeightRestOther
11/29/20212038#20-30Initial values

Group 1 Exercise 3

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Group 1 Exercise 4

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Exercise group 2

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/06/2021160Initial set

Group 2 Exercise 1

Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating
Reps: 15,15,30
Sets: 3
Tempo: Up in 2-3, down in 3-4 seconds
Weight: 15#
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 20-30 seconds
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Change DateRepsSetsWeightRestOther
01/24/20221515#
12/06/202110311#20-30Initial values

Group 2 Exercise 2

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: Yellow/Green
Equipment: Resistance bands
Base of support: Standing
Rest between sets: 20-30 seconds
Comments:

Change DateRepsSetsWeightRestOther
01/24/202210,10,203gr/yelchanged to push down
01/05/202210,10,2035#20-30
12/06/202110,10,1435#20-30Initial values

Group 2 Exercise 3

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Group 2 Exercise 4

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Exercise group 3

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/06/2021160Initial set

Group 3 Exercise 1

Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating
Reps: 10,10,20
Sets: 3
Tempo: Up in 2-3, hold for 1, down in 3-4 seconds
Weight: 11#
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 20-30 seconds
Comments: Kneel on the ottoman with one knee, and hold the weight in the other hand

Change DateRepsSetsWeightRestOther
12/13/202110,10,20311#20-30
12/06/202110,10,2038#20-30Initial values


Group 3 Exercise 2

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.

Change DateRepsSetsWeightRestOther
12/06/202110,10,20311#20-30Initial values

Group 3 Exercise 3

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Group 3 Exercise 4

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Exercise group 4

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/06/2021160Initial set

Group 4 Exercise 1

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.

Change DateRepsSetsWeightRestOther
12/06/202110,10,2038#20-30Initial values

Group 4 Exercise 2

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
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Change DateRepsSetsWeightRestOther
12/06/202110,10,203black+green20-30Initial values

Group 4 Exercise 3

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Group 4 Exercise 4

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Exercise group 5

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
160Initial set

Group 5 Exercise 1

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.

Change DateRepsSetsWeightRestOther
10,10,20320-30Initial values

Group 5 Exercise 2

Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating
Reps: 10,10,20
Sets: 3
Tempo: 2-3 up and 3-4 down
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Equipment: Dumbbells
Base of support: Standing
Rest between sets: 20-30
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Change DateRepsSetsWeightRestOther
10,10,20320-30Initial values

Group 5 Exercise 3

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Group 5 Exercise 4

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Exercise group 6

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

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Group 6 Exercise 1

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Group 6 Exercise 2

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Group 6 Exercise 3

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Group 6 Exercise 4

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