Workout for: Charlotte Whitmore
Workout covering: Core and upper
Creation date: 12/22/2021
End date: 01/26/2022

Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.


Exercise group 1

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/22/2021260Initial set

Group 1 Exercise 1

Movement: Isometric
Reps: 20 second hold.
Sets: 1
Tempo: Isometric hold
Weight:
Equipment:
Base of support: floor
Rest between sets: 0
Comments: Focus on trying to push your elbows towards your feet. This helps to engage all the core muscles.

Change DateRepsSetsWeightRestOther
12/22/202120 sec hold100Initial values

Group 1 Exercise 2

Movement: Isometric hold
Reps: build to 20 second hold on left and right sides
Sets: 1
Tempo: Isometric hold
Weight: 0
Equipment:
Base of support: floor
Rest between sets: 0
Comments: Right arm down weaker, so focus on that side to even that out.

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Group 1 Exercise 3

Movement: Alternating side rotation
Reps: 16 (8 L+R)
Sets: 1
Tempo: Slow
Weight: 8#
Equipment: Dumbbell
Base of support: Seated on the floor, with bent knees and feet raised from the floor.
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/21/20221618#
01/10/20221615#0feet raised
12/22/20212015#0Initial values

Group 1 Exercise 4

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Exercise group 2

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/22/2021260Initial set

Group 2 Exercise 1

Movement: Forwards push
Reps: 12 left and right
Sets: 1
Tempo: very slowly
Weight: Blue
Equipment: Resistance band
Base of support: Standing
Rest between sets: 0
Comments: Don’t let the resistance pull your hands from your mid-line.

Change DateRepsSetsWeightRestOther
01/10/2022121blue0press now
12/22/2021121blue0Initial values

Group 2 Exercise 2

Movement: Multi plane rotation
Reps: 12 left and right
Sets: 1
Tempo: Slow
Weight: 12#
Equipment: Dumbbell
Base of support: Standing staggered stance
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/21/2022121120
01/10/2022121100
12/22/202112180Initial values

Group 2 Exercise 3

Movement: Rotation and back extension
Reps: 12x left and right
Sets: 1
Tempo: Slow
Weight: 10#
Equipment: Dumbbell
Base of support: Standing with staggered stance
Rest between sets: 0
Comments: Reach down and across the forward foot, then pull up to stand upright.

Change DateRepsSetsWeightRestOther
01/10/202212110#0
12/22/20211218#0Initial values

Group 2 Exercise 4

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Exercise group 3

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/22/2021260Initial set

Group 3 Exercise 1

Movement: Unilateral pull
Reps: 10
Sets: 1
Tempo: Even
Weight:
Equipment: TRX
Base of support:
Rest between sets: 0
Comments: Try to initiate the movement by pulling your shoulders back and squeezing your scapulae together.

Change DateRepsSetsWeightRestOther
12/22/20211010Initial values

Group 3 Exercise 2

Movement: Unilateral push
Reps: 10x
Sets: 1
Tempo: Slow
Weight: blue band
Equipment: Resistance band
Base of support: Standing
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/18/2022101blue0band push
01/10/20221010
12/22/2021810Initial values

Group 3 Exercise 3

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Group 3 Exercise 4

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Exercise group 4

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/22/2021260Initial set

Group 4 Exercise 1

Movement: Unilateral
Reps: 12 left and right
Sets: 1
Tempo: 2 concentric (up), 3 eccentric (down)
Weight: 12#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/18/202212112#0
01/10/2022161100
12/22/2021121100Initial values

Group 4 Exercise 2

Movement: Bilateral
Reps: 12
Sets: 1
Tempo: 2 concentric (up), 3 eccentric (down)
Weight: Blue band
Equipment: Resistance band
Base of support: Standing
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/10/2022121blue band0changed to push-down
12/22/202112150Initial values

Group 4 Exercise 3

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Group 4 Exercise 4

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Exercise group 5

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/22/2021260Initial set

Group 5 Exercise 1

Movement: Unilateral
Reps: 6x
Sets: 1
Tempo: Slow
Weight: 8#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
01/10/2022618#0Initial values

Group 5 Exercise 2

Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Slow
Weight: Blue band
Equipment: Resistance band
Base of support:
Rest between sets: 0
Comments: Hinge at the hip, engage core muscles, and pull the band down with elbows staying locked.

Change DateRepsSetsWeightRestOther
01/10/2022121blue band0Initial values

Group 5 Exercise 3

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Group 5 Exercise 4

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Exercise group 6

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

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Group 6 Exercise 1

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Group 6 Exercise 2

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Group 6 Exercise 3

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Group 6 Exercise 4

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