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

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:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 2

Movement: Rotation
Reps: 15
Sets: 1
Tempo: Even
Weight: 35
Equipment: Dumbbell
Base of support: Stand with forward lean
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 3

Movement:
Reps: 25
Sets: 1
Tempo: Explosive
Weight: 40
Equipment: Kettlebell
Base of support: Standing split stance
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 4

Movement:
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Change DateRepsSetsWeightRestOther

Group: 2
Times to repeat the group: 3
Rest between groups or group repeats: 30-60 seconds


Group 2 Exercise 1

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

Change DateRepsSetsWeightRestOther
16th November643020-30
Start with633020-30

Group 2 Exercise 2

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:

Change DateRepsSetsWeightRestOther
November 16th1628010-15
Start with838020-30

Group 2 Exercise 3

Movement:
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Sets: 1
Tempo:
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Base of support:
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Comments:

Change DateRepsSetsWeightRestOther

Group 2 Exercise 4

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Change DateRepsSetsWeightRestOther


Group: 3
Times to repeat the group: 3
Rest between groups or group repeats: 30-60 seconds


Group 3 Exercise 1

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:

Change DateRepsSetsWeightRestOther
November 16th93250
Start with83250

Group 3 Exercise 2

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#

Change DateRepsSetsWeightRestOther
Start with1238020-30

Group 3 Exercise 3

Movement:
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Sets: 1
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Change DateRepsSetsWeightRestOther

Group 3 Exercise 4

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Group: 4
Times to repeat the group: 3
Rest between groups or group repeats: 30 seconds


Group 4 Exercise 1

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:

Change DateRepsSetsWeightRestOther
Start with835020-30

Group 4 Exercise 2

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:

Change DateRepsSetsWeightRestOther
Start with83020-30

Group 4 Exercise 3

Movement:
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Sets: 1
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Group 4 Exercise 4

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Group: 5
Times to repeat the group: 3
Rest between groups or group repeats: 30 seconds


Group 5 Exercise 1

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:

Change DateRepsSetsWeightRestOther
Start with121100

Group 5 Exercise 2

Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Even
Weight: 10
Equipment: Dumbbell
Base of support: Standing
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther
Start with121100

Group 5 Exercise 3

Movement:
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Sets: 1
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Group 5 Exercise 4

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Group: 6
Times to repeat the group: 1
Rest between groups or group repeats: 30 seconds


Group 6 Exercise 1

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:

Change DateRepsSetsWeightRestOther
Start with153red band20-30

Group 6 Exercise 2

Movement: Rotation, alt L+R
Reps: 60
Sets: 1
Tempo: Even
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Start with60100

Group 6 Exercise 3

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Sets: 1
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Change DateRepsSetsWeightRestOther

Group 6 Exercise 4

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Change DateRepsSetsWeightRestOther