Workout for: Phil Vincent Workout covering: Core, upper, and lower Creation date: 01/06/2022 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: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
01/13/2022
1
60
Initial set
Group 1 Exercise 1 – Hay bailer
Movement: Pull up rotation Reps: 10 left and right Sets: 2 Tempo: Slow, remember to go slow down too Weight: 22.5# Equipment: Dumbbell Base of support: Standing staggered stance Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/14/2022
22.5#
01/13/2022
10
2
15#
0
Initial values
Group 1 Exercise 2 – Wood chop
Movement: Pull down rotation Reps: 10 left and right Sets: 2 Tempo: Slow, remember to go slow up too Weight: Heavy Equipment: Resistance band Base of support: Standing, staggered stance Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/14/2022
heavy
01/13/2022
10
2
XL+L
0
Initial values
Group 1 Exercise 3 – Pallof Press (anti-rotation push)
Movement: Reps: 10 left and right Sets: 2 Tempo: Very slowly Weight: medium + Light Equipment: Resistance bands – just below shoulder level Base of support: Standing, parallel feet Rest between sets: 30-50 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/14/2022
Med+light
01/13/2022
10
2
X-L+L
30-60
Initial values
Group 1 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 2
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
01/13/2022
1
60
Initial set
Group 2 Exercise 1 – Biceps curls
Movement: Unilateral Reps: 9 left and right Sets: 2 Tempo: Count 2 up, and 3 down Weight: 22.5 Equipment: Dumbbell Base of support: Standing Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
9
2
22.5
0
Initial values
Group 2 Exercise 2 – Triceps push-down
Movement: Bilateral Reps: 10 Sets: 2 Tempo: Count 2 down, 3 up Weight: Heavy Equipment: Resistance band Base of support: Standing Rest between sets: 30-60 seconds as needed Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/14/2022
Heavy
01/13/2022
10
2
light
30-60
Initial values
Group 2 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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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:
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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
01/13/2022
1
60
Initial set
Group 3 Exercise 1 – Horizontal push
Movement: Unilateral Reps: 10 left and right Sets: 2 Tempo: 2 out, and 3 back Weight: Light + Medium Equipment: Resistance bands Base of support: Staggered stance Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
10
2
light + med
0
Initial values
Group 3 Exercise 2 – Horizontal pull
Movement: Unilateral Reps: 10 left and right Sets: 2 Tempo: 2 back, 3 forwards Weight: Light + Medium Equipment: Resistance bands Base of support: Staggered stance Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
10
2
Med+Light
0
Initial values
Group 3 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
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: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
01/13/2022
1
60
Initial set
Group 4 Exercise 1 – Overhead press
Movement: Unilateral Reps: 8 Sets: 2 Tempo: 2 up, 3 down Weight: 15# Equipment: Dumbbell Base of support: Standing Rest between sets: 0 Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
8
2
15
0
Initial values
Group 4 Exercise 2 – Lat pull-down
Movement: Bilateral Reps: 10 Sets: 2 Tempo: 2 down, 3 up Weight: X-Light + light Equipment: Resistance bands, high anchor Base of support: kneeling Rest between sets: 30 seconds or as needed Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
10
2
X-light + light
30
Initial values
Group 4 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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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
01/13/2022
1
60
Initial set
Group 5 Exercise 1 – Lunge matrix
Movement: Back,side, front Reps: 10 Sets: 2 Tempo: Weight: none yet Equipment: Base of support: Rest between sets: as needed Comments: working on stability for this one before adding weight.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
10
2
0
as needed
Initial values
Group 5 Exercise 2 – Step matrix
Movement: Back, Side, Front Reps: 10 left and right Sets: 2 Tempo: Controlled Weight: 15# x2 – no weight for front step down yet Equipment: Dumbbells Base of support: Step Rest between sets: as needed Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
10
2
15#x2 0 front
as needed
Initial values
Group 5 Exercise 3 – Single leg balance
Movement: Single leg Reps: Aim for 5 left and right Sets: 3-4 Tempo: Weight: 5# Equipment: Dumbbell Base of support: Standing, single leg Rest between sets: As needed Comments: Move your knee slowly forwards and back
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/13/2022
5
3-4
5#
as needed
Initial values
Group 5 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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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:
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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:
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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:
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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:
