Workout for: Phil Vincent Workout covering: Full Body Creation date: 02/18/2022 End date: Current
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
02/18/2022
2
Initial set
Group 1 Exercise 1 – Squat to Push-Press
Movement: Bilateral full body Reps: 10 Sets: 1 Tempo: Explosive up, slow down Weight: 2x 17.5# Equipment: Dumbbells Base of support: Standing Rest between sets: Comments: The video isn’t the exact variation for this exercise that you are doing, but it should give the general idea of the movement.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10
1
2x 17.5#
Initial values
Group 1 Exercise 2 – Hay-bailer
Movement: Rotation Reps: 8 L+R Sets: 1 Tempo: Up in 2-3 down slowly and controlled Weight: 17.5# Equipment: Dumbbell Base of support: Standing, staggered stance Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
8
1
17.5
Initial values
Group 1 Exercise 3 – Cross-over Row
Movement: Rotation Reps: 8 L+R? Sets: 1 Tempo: Up with a bit of force, down slowly with control Weight: 17.5# Equipment: Dumbbell Base of support: Standing, staggered stance/ Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
8 L+R
1
17.5
Initial values
Group 1 Exercise 4 – 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
Exercise group 2
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/18/2022
2
60
Initial set
Group 2 Exercise 1 – Lateral Raise
Movement: Bilateral Reps: 10 Sets: 1 Tempo: Even tempo Weight: 2x 7.5# Equipment: Dumbbells Base of support: Standing, forward bend at hip, and bend at knees. Rest between sets: Comments: Keep thumbs pointing up. (Roughly 30-45 degrees)
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10
1
2x 7.5#
Initial values
Group 2 Exercise 2 – Front Raise
Movement: Bilateral Reps: 8 Sets: 1 Tempo: Even Weight: 2x 7.5# Equipment: Dumbbells Base of support: Standing Rest between sets: Comments: Keep thumbs pointing up ( roughly 30-45 degrees)
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
8
1
7.5#
Initial values
Group 2 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 2 Exercise 4 – 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
Exercise group 3
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/18/2022
2
60
Initial set
Group 3 Exercise 1 – Lateral Lunge
Movement: Side step Reps: 10 L+R Sets: 1 Tempo: With control Weight: 1x 15# Equipment: Dumbbell Base of support: Standing, feet parallel Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10 L+R
1
1x 15#
Initial values
Group 3 Exercise 2 – Squat (chair squat?)
Movement: Bend and lift, bilateral Reps: 10 Sets: 1 Tempo: Slowly down, up with a bit more force Weight: TBD? Equipment: Chair? Dumbbells? Base of support: Standing Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Group 3 Exercise 3 – Single Leg Dead Lift (With support)
Movement: Set 1: Weight on stance leg side Set 2: Weight on moving leg side. Reps: 6x L+R Sets: 1 Tempo: Slow down, up with a bit more force Weight: 15# Equipment: Dumbbell Base of support: Standing, single leg Rest between sets: Comments: Use free hand for light support when needed. Try not to rely too much on the support.
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
6 L+R
2
1x 15#
Initial values
Group 3 Exercise 4 – 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
Exercise group 4
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/18/2022
2
Initial set
Group 4 Exercise 1 – Horizontal Push
Movement: Unilateral Reps: 10 L+R Sets: 1 Tempo: 2-3 out, 3-4 back Weight: Heavy band Equipment: Resistance band Base of support: Standing, staggered stance Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10 L+R
2
heavy band
Initial values
Group 4 Exercise 2 – Lat pull-down
Movement: Bilateral Reps: 10 L+R Sets: 1 Tempo: Down in 2-3, up an 3-4 Weight: X-Light + Light? (working on what is the best anchor point) Equipment: Resistance band Base of support: Standing Rest between sets: Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10
1
Light+X-Light
Initial values
Group 4 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 – 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
Exercise group 5
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/18/2022
2
Initial set
Group 5 Exercise 1 – Step Matrix
Movement: Set 1: Step down (step down to the front), Set 2: Step up from behind the step, Set 3: Side step up (bring outside foot up and across onto the step). Reps: 10 L+R each direction Sets: 3 Tempo: Weight: Set 1: 7.5#? Set 2: 15# Set 3: 15# Equipment: 2x Dumbbells Base of support: Rest between sets: As needed Comments:
Expand for exercise video
Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/18/2022
10,10,10
3
2×7.5, 2x 15, 2x 15
Initial values
Group 5 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 5 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 – 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
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 – 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 – 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 – 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 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
