Workout for: Cameron Francey
Workout covering: core, lower
Creation date: 9th November
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: 3
Rest between groups or group repeats: 30 seconds


Group 1 Exercise 1

Movement: Rotation, alt L+R
Reps: 60
Sets: 1
Tempo: brisk
Weight:
Equipment:
Base of support: Standing
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 2

Movement: Rotation, alt L+R
Reps: 30
Sets: 1
Tempo: brisk but controlled
Weight: 10 each side
Equipment: Dumbell in each hand
Base of support: Standing with wide stance and forward lean
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 3

Movement: Alt L+R low, mid, and high positions
Reps: 60 – 20 each position
Sets: 1
Tempo: brisk but controlled
Weight: 10 each side
Equipment: Dumbbells
Base of support: Standing athletic stance
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 1 Exercise 4

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

Change DateRepsSetsWeightRestOther

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


Group 2 Exercise 1

Movement: L+R
Reps: 15
Sets: 3
Tempo: Slow
Weight: 10
Equipment: Dumbbell
Base of support: Lying side
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther
11th November15310
started with10310

Group 2 Exercise 2

Do Ex 2 and Ex 3 as a set, 1 set of each 3 times

Movement: Rotation
Reps: 30
Sets: 3
Tempo: slow
Weight: 20
Equipment: Dumbbell
Base of support: Seated, lean, feet raised
Rest between sets: none
Comments: Use a block between knees

Change DateRepsSetsWeightRestOther

Group 2 Exercise 3

Movement: Lateral alt L+R
Reps: 30
Sets: 3
Tempo: Slow
Weight:
Equipment:
Base of support: Prone, floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 2 Exercise 4

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

Change DateRepsSetsWeightRestOther


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


Group 3 Exercise 1

Movement: Alt L+R
Reps: 20 each way
Sets: 1
Tempo: Slow-ish
Weight:
Equipment:
Base of support: Prone, floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 3 Exercise 2

Movement: Alt L+R
Reps: 60
Sets: 1
Tempo: Slow
Weight: 20
Equipment: Dumbbell
Base of support: Supine, floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 3 Exercise 3

Movement:
Reps: 20
Sets: 1
Tempo: Slow, with 3-5 second hold
Weight: 20
Equipment: Dumbbell
Base of support: Supine, floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 3 Exercise 4

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

Change DateRepsSetsWeightRestOther

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


Group 4 Exercise 1

Movement: L+R
Reps: 20
Sets: 3
Tempo: Slow
Weight:
Equipment:
Base of support: Floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther
16th November2030
11th November1530
started with1030

Group 4 Exercise 2

Movement: Front to back, and back to front – L+R
Reps: 20 each way
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Floor
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther
16th November2030
11th November1530
started with1030

Group 4 Exercise 3

Movement:
Reps:
Sets: 1
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Group 4 Exercise 4

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

Change DateRepsSetsWeightRestOther


Group: 5
Times to repeat the group: 1
Rest between groups or group repeats: 30 seconds


Group 5 Exercise 1

Movement: L+R
Reps: 10
Sets: 3
Tempo: Slow
Weight: 10
Equipment: Kb
Base of support: Tall step
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 5 Exercise 2

Movement: L+R
Reps: 30
Sets: 3
Tempo: Slow
Weight: 25
Equipment: Dumbbell
Base of support: Step
Rest between sets: none
Comments:

Change DateRepsSetsWeightRestOther

Group 5 Exercise 3

Movement:
Reps:
Sets: 1
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Group 5 Exercise 4

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

Change DateRepsSetsWeightRestOther

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


Group 6 Exercise 1

Movement:
Reps:
Sets: 1
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Group 6 Exercise 2

Movement:
Reps:
Sets: 1
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Group 6 Exercise 3

Movement:
Reps:
Sets: 1
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther

Group 6 Exercise 4

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

Change DateRepsSetsWeightRestOther