Workout for: Example
Workout covering: Core and upper muscles focus
Creation date: 11/25/2021
End date:
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 11/25/2021 | 2 | 60 | Initial set |
Group 1 Exercise 1
Hay bailer
Movement: Rotation
Reps: 10 left and right
Sets: 1
Tempo: With control
Weight: 10#
Equipment: Dumbbell
Base of support: Standing staggered stance
Rest between sets: 30 seconds
Comments: Make sure to keep your core muscles braced the whole time.
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | 10 | 30 | Initial values |
Group 1 Exercise 2
Wood chop
Movement: Rotation
Reps: 10 left and right
Sets: 1
Tempo: With control
Weight: Red band
Equipment: Resistance band
Base of support: Standing with staggered stance
Rest between sets: 30
Comments: Make sure to keep your core muscles braced the whole time
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | red band | 30 | Initial values |
Group 1 Exercise 3
Anti-rotation push
Movement: Forwards push
Reps: 10 left and right
Sets: 1
Tempo: Very slowly
Weight: Red band
Equipment: Resistance band
Base of support: Standing with feet parallel
Rest between sets: 30
Comments: Don’t allow the band to pull you to the side
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | Red band | 30 | Initial values |
Exercise group 2
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 11/25/2021 | 2 | 60 seconds | Initial set |
Group 2 Exercise 1
Biceps curls
Movement: Unilateral
Reps: 10 left and right
Sets: 1
Tempo: 2-3 seconds up, 3-4 seconds down
Weight: 10#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments: Keep your core muscles braced and shoulders down and back
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | 10 | 30 | Initial values |
Group 2 Exercise 2
Triceps push down
Movement: Bilateral
Reps: 10
Sets: 1
Tempo: 2-3 down, 3-4 up
Weight: Red band
Equipment: Resistance band
Base of support: Standing
Rest between sets: 30
Comments: Keep your core braced and shoulders down and back
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | Red band | 30 | Initial values |
Exercise group 3
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 11/25/2021 | 2 | 60 | Initial set |
Group 3 Exercise 1
Overhead press
Movement: Unilateral
Reps: 10 left and right
Sets: 1
Tempo: 2-3 up and 3-4 down
Weight: 10′
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30 seconds
Comments: Maintain an upright torso and don’t lean to the side as you press the weight overhead
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | 10 | 30 | Initial values |
Group 3 Exercise 2
Lat pull down
Movement: Bilateral
Reps: 10
Sets: 1
Tempo: 2-3 down and 3-4 up
Weight: Red band
Equipment: Resistance band
Base of support: Standing
Rest between sets: 30
Comments: Keep your shoulder held down and back
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | red band | 30 | Initial values |
Exercise group 4
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 11/25/2021 | 2 | 60 | Initial set |
Group 4 Exercise 1
Horizontal push
Movement: Unilateral
Reps: 10 left and right
Sets: 1
Tempo: Slow and controlled
Weight: Red band
Equipment: Resistance band
Base of support: Standing staggered stance
Rest between sets: 30 seconds
Comments: Push the band forwards and towards or slightly across your mid line
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 2 | Red band | 30 | Initial values |
Group 4 Exercise 2
Horizontal pull
Movement: Unilateral
Reps: 10 left and right
Sets: 1
Tempo: slow and controlled
Weight: Red band
Equipment: Resistance bands
Base of support: Standing staggered stance
Rest between sets: 30 seconds
Comments: Think of pulling your elbow back as you pull the band back
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | Red band | 30 | Initial values |
Exercise group 5
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 11/25/2021 | 1 | 60 | Initial set |
Group 5 Exercise 1
Lateral raise
Movement: Unilateral
Reps: 10 left and right
Sets: 1
Tempo: Even controlled motion
Weight: 10#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30 seconds
Comments: Raise your arm out to the side keeping your torso upright
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | 10 | 30 | Initial values |
Group 5 Exercise 2
Front raise
Movement: Unilateral
Reps: 10 left and right
Sets: 2
Tempo: Slow and controlled
Weight: 10#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30 seconds
Comments: Make sure the movement comes from you shoulder.
Expand for exercise video
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 11/25/2021 | 10 | 1 | 10# | 30 | Initial values |
Exercise group 6
Times to repeat 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:
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |