Retired -Core Focused Workout – Charlotte Whitmore
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
Group progress history
Date
Repeats
Rest
Other
12/22/2021
2
60
Initial set
Group 1 Exercise 1
Prone plank
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/22/2021
20 sec hold
1
0
0
Initial values
Group 1 Exercise 2
Side bridge – hold
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 1 Exercise 3
Seated rotation
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:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/21/2022
16
1
8#
01/10/2022
16
1
5#
0
feet raised
12/22/2021
20
1
5#
0
Initial values
Group 1 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 2
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/22/2021
2
60
Initial set
Group 2 Exercise 1
Anti-rotation press
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/10/2022
12
1
blue
0
press now
12/22/2021
12
1
blue
0
Initial values
Group 2 Exercise 2
Hay bailer
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:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/21/2022
12
1
12
0
01/10/2022
12
1
10
0
12/22/2021
12
1
8
0
Initial values
Group 2 Exercise 3
Crossover row
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/10/2022
12
1
10#
0
12/22/2021
12
1
8#
0
Initial values
Group 2 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 3
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/22/2021
2
60
Initial set
Group 3 Exercise 1
TRX Row – (pull)
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/22/2021
10
1
0
Initial values
Group 3 Exercise 2
Horizontal band push
Movement: Unilateral push Reps: 10x Sets: 1 Tempo: Slow Weight: blue band Equipment: Resistance band Base of support: Standing Rest between sets: 0 Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/18/2022
10
1
blue
0
band push
01/10/2022
10
1
0
12/22/2021
8
1
0
Initial values
Group 3 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 3 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 4
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/22/2021
2
60
Initial set
Group 4 Exercise 1
Biceps curls
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:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/18/2022
12
1
12#
0
01/10/2022
16
1
10
0
12/22/2021
12
1
10
0
Initial values
Group 4 Exercise 2
Triceps push-down
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:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/10/2022
12
1
blue band
0
changed to push-down
12/22/2021
12
1
5
0
Initial values
Group 4 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 4 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 5
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/22/2021
2
60
Initial set
Group 5 Exercise 1
Overhead press
Movement: Unilateral Reps: 6x Sets: 1 Tempo: Slow Weight: 8# Equipment: Dumbbell Base of support: Standing Rest between sets: 0 Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/10/2022
6
1
8#
0
Initial values
Group 5 Exercise 2
Lat pull-down
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.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/10/2022
12
1
blue band
0
Initial values
Group 5 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 5 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 6
Times to complete 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:
Expand for exercise video
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:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 6 Exercise 3
Exercise 3 name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 6 Exercise 4
Exercise 4 place holder
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
