Workout for: Cameron Francey
Workout covering: core, upper
Creation date: 7th November 2021
End date: <date_the_workout_was_ended>
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Group: 1
Times to repeat the group: 4
Rest between groups or group repeats: 30 seconds
Group 1 Exercise 1
Hay bailer
Movement: Rotation
Reps: 15 L+R
Sets: 1
Tempo: Even
Weight: 35
Equipment: Dumbbell
Base of support: Standing staggered stance
Rest between sets: none
Comments:
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
Group 1 Exercise 2
Crossover row
Movement: Rotation
Reps: 15
Sets: 1
Tempo: Even
Weight: 35
Equipment: Dumbbell
Base of support: Stand with forward lean
Rest between sets: none
Comments:
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
Group 1 Exercise 3
Kettlebell swing
Movement:
Reps: 25
Sets: 1
Tempo: Explosive
Weight: 40
Equipment: Kettlebell
Base of support: Standing split stance
Rest between sets: none
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
Group 1 Exercise 4
Group: 2
Times to repeat the group: 3
Rest between groups or group repeats: 30-60 seconds
Group 2 Exercise 1
Biceps curl
Movement: 1-Unilateral, 2-Alternating, 3-bilateral, 4- Alternating
Reps: 6
Sets: 4
Tempo: Even
Weight: 30
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 20-30 seconds
Comments: Stand with bent knees and a solid stance
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 16th November | 6 | 4 | 30 | 20-30 | |
| Start with | 6 | 3 | 30 | 20-30 |
Group 2 Exercise 2
Triceps pushdown with overhand grip
Movement: Bilateral
Reps: 8
Sets: 4
Tempo: Even
Weight: 80
Equipment: Freedom trainer with bar
Base of support: Standing
Rest between sets: 10-15 seconds
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| November 16th | 16 | 2 | 80 | 10-15 | |
| Start with | 8 | 3 | 80 | 20-30 |
Group: 3
Times to repeat the group: 3
Rest between groups or group repeats: 30-60 seconds
Group 3 Exercise 1
Overhead press
Movement: 1-Unilateral, 2-Alternating, 3-Bilateral
Reps: 8
Sets: 3
Tempo:
Weight: 25
Equipment: Dumbbell
Base of support: Standing
Rest between sets: none
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| November 16th | 9 | 3 | 25 | 0 | |
| Start with | 8 | 3 | 25 | 0 |
Group 3 Exercise 2
Lat pulldown
Movement: Unilateral
Reps: 12
Sets: 3
Tempo:
Weight: 80
Equipment: Freedom trainer
Base of support: Standing
Rest between sets: 20-30 seconds
Comments: Thinking about doing the straight arm pull down, 20x 1 set 60#
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 12 | 3 | 80 | 20-30 |
Group: 4
Times to repeat the group: 3
Rest between groups or group repeats: 30 seconds
Group 4 Exercise 1
Bent over row
Movement: Unilateral
Reps: 8
Sets: 3
Tempo: Even with a 1 second hold at the top
Weight: 50
Equipment: Dumbbell
Base of support: Standing leaning forwards bracing on knee
Rest between sets: 20-30 seconds
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 8 | 3 | 50 | 20-30 |
Group 4 Exercise 2
Horizontal push – Pushups
Movement: Bilateral
Reps: 8
Sets: 3
Tempo: Slow for time under tension
Weight:
Equipment: Mat
Base of support: Floor, prone
Rest between sets: 20-30 seconds
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 8 | 3 | 0 | 20-30 |
Group: 5
Times to repeat the group: 3
Rest between groups or group repeats: 30 seconds
Group 5 Exercise 1
Lateral raise
Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Even
Weight: 10
Equipment: Dumbbell
Base of support: Standing with 45 degree lean
Rest between sets: none
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 12 | 1 | 10 | 0 |
Group 5 Exercise 2
Front raise
Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Even
Weight: 10
Equipment: Dumbbell
Base of support: Standing
Rest between sets: none
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 12 | 1 | 10 | 0 |
Group: 6
Times to repeat the group: 1
Rest between groups or group repeats: 30 seconds
Group 6 Exercise 1
Band push with rotation
Movement: Unilateral
Reps: 15
Sets: 3
Tempo: Even
Weight: Red band
Equipment: Resistance band on a low anchor
Base of support: Standing wide stance
Rest between sets: 20-30 seconds
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 15 | 3 | red band | 20-30 |
Group 6 Exercise 2
Kick boxer
Movement: Rotation, alt L+R
Reps: 60
Sets: 1
Tempo: Even
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Start with | 60 | 1 | 0 | 0 |