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.
Exercise group 1
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/11/2021 | 1 | 60 | Initial set |
Group 1 Exercise 1
Squat to overhead press
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 10,20 | 3 | 27.5 | 30-60 | Initial values |
Exercise group 2
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/11/2021 | 1 | 60 | Initial set |
Group 2 Exercise 1
Shoulder crunch
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 20 | 3 | 20 | 30-60 | Initial values |
Group 2 Exercise 2
Straight back raise
Movement:
Reps: 10
Sets: 3
Tempo: Slow
Weight: TBD
Equipment: Dumbbell
Base of support: Decline bench
Rest between sets: 30-60
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 10 | 3 | 30-60 | Initial values |
Exercise group 3
Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/11/2021 | 3 | 60 | Initial set |
Group 3 Exercise 1
Bent row
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 8 | 3 | 45 | 30-60 | Initial values |
Group 3 Exercise 2
Push-up
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
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 8 | 3 | orange band | 30-60 | Initial values |
Group 3 Exercise 3
Band push
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/12/2021 | 10 | 3 | blue band | 30 | 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 |
|---|---|---|---|
| 12/11/2021 | 1 | 60 | Initial set |
Group 4 Exercise 1
Single leg anti rotation press
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 10 | 3 | orange band | 30-60 | Initial values |
Group 4 Exercise 2
Lunge matrix
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/11/2021 | 10 | 3 | 20×2 | 30-60 | Initial values |
Exercise group 5
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/12/2021 | 1 | 60 | Initial set |
Group 5 Exercise 1
Hip adductor
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
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/12/2021 | 25 | 3 | 80 | 30 | Initial values |
Group 5 Exercise 2
Hamstring curl
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
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/12/2021 | 25 | 4 | 35 | 30 | Initial values |
Group 5 Exercise 3
Lying side leg raise + circles
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/12/2021 | 20 | 3 | orange band | 30 | Initial values |
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 6 Exercise 2
Exercise 2 name
Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |