Workout for: Cameron Francey
Workout covering: <Core>, <upper>, <lower>
Creation date: 12/10/2021
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

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Warm-up Exercise 2

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Warm-up Exercise 3

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Warm-up Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Warm-up Exercise 5

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Exercise group 1

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

DateRepeatsRestOther
12/11/2021160Initial set

Group 1 Exercise 1

Movement: Set 1: Unilateral, Set 2: Alternating
Reps: 10,20
Sets: 3
Tempo: Even
Weight: 27.5
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/202110,20327.530-60Initial values

Group 1 Exercise 2

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 1 Exercise 3

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 1 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 2

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

DateRepeatsRestOther
12/11/2021160Initial set

Group 2 Exercise 1

Movement:
Reps: 20
Sets: 3
Tempo: Slow with 5 second pause at the top
Weight: 20
Equipment: Dumbbell
Base of support: Lying on floor
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/20212032030-60Initial values

Group 2 Exercise 2

Movement:
Reps: 10
Sets: 3
Tempo: Slow
Weight: TBD
Equipment: Dumbbell
Base of support: Decline bench
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/202110330-60Initial values

Group 2 Exercise 3

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 2 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 3

Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/11/2021360Initial set

Group 3 Exercise 1

Movement: Unilateral
Reps: 8
Sets: 3
Tempo: Slow with 1-2 second pause at the top
Weight: 45
Equipment: Dumbbell
Base of support: Standing bent, braced on knee
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/2021834530-60Initial values

Group 3 Exercise 2

Movement: Bilateral
Reps: 8
Sets: 3
Tempo: Even
Weight: Orange band
Equipment: Resistance band
Base of support: Floor
Rest between sets: 30-60
Comments: with band across shoulders to add resistance

Change DateRepsSetsWeightRestOther
12/11/202183orange band30-60Initial values

Group 3 Exercise 3

Movement: Unilateral
Reps: 10 L+R
Sets: 3
Tempo: Even
Weight: Blue band
Equipment: Resistance band
Base of support: Standing
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
12/12/2021103blue band30Initial values

Group 3 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 4

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

DateRepeatsRestOther
12/11/2021160Initial set

Group 4 Exercise 1

Movement:
Reps: 10 each leg with band on right side, then left side
Sets: 3
Tempo: Slow
Weight: Orange band
Equipment: Resistance band, low anchor
Base of support: Standing, single leg
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/2021103orange band30-60Initial values

Group 4 Exercise 2

Movement:
Reps: 10 each side, F,B,S
Sets: 3
Tempo: Even
Weight: 20 x2
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/11/202110320×230-60Initial values

Group 4 Exercise 3

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 4 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 5

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

DateRepeatsRestOther
12/12/2021160Initial set

Group 5 Exercise 1

Movement: Bilateral
Reps: 25
Sets: 4
Tempo: Even
Weight: 80
Equipment: Hip adductor machine
Base of support: Standing on foot rests
Rest between sets: 30
Comments: Lower weight, higher reps today

Change DateRepsSetsWeightRestOther
12/12/20212538030Initial values

Group 5 Exercise 2

Movement: Unilateral
Reps: 25
Sets: 4
Tempo: Even
Weight: 35
Equipment: Hamstring curl machine
Base of support: Seated
Rest between sets: 30
Comments: Lower weight, high reps today

Change DateRepsSetsWeightRestOther
12/12/20212543530Initial values

Group 5 Exercise 3

Movement: Unilateral
Reps: 20 each set, up/down & 20 circles backwards + 20 circles forwards
Sets: 3
Tempo: Slow
Weight: orange mini band
Equipment: Mini band
Base of support: lying on mat
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
12/12/2021203orange band30Initial values

Group 5 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 6

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

DateRepeatsRestOther
Initial set

Group 6 Exercise 1

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 6 Exercise 2

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 6 Exercise 3

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Group 6 Exercise 4

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values