Workout for: Suzy Huddleston Workout covering: Full body strength training Creation date: 12/31/2021 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 – Core focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/31/2021
1
60
Initial set
Group 1 Exercise 1 – Hay bailer
Movement: Rotation Reps: 12 left and right Sets: 2 Tempo: Slowly Weight: 8# Equipment: Dumbbell Base of support: Standing Rest between sets: 30 seconds Comments:
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Exercise progress history
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Reps
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12/31/2021
12
2
8#
30
Initial values
Group 1 Exercise 2 – Wood chop
Movement: Rotation Reps: 12 left and right Sets: 2 Tempo: Slowly Weight: 40# /Colour? Equipment: Freedom Trainer / Resistance band Base of support: Standing with staggered stance Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/31/2021
12
2
40#/?
30
Initial values
Group 1 Exercise 3 – Anti-rotation press
Movement: Bilateral push Reps: 12 Sets: 2 Tempo: Slowly Weight: Equipment: Freedom Trainer /Resistance band Base of support: Standing Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/31/2021
12
2
?/?
30
Initial values
Group 1 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Exercise group 2 – Arms focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/31/2021
1
60
Initial set
Group 2 Exercise 1 – Biceps
Movement: Unilateral Reps: 10 left and right Sets: 2 Tempo: Slowly Weight: 8# each hand Equipment: Dumbbell Base of support: Seated or standing of preferred Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/31/2021
10
2
8#
30
Initial values
Group 2 Exercise 2 – Triceps push-down
Movement: Bilateral Reps: 10 Sets: 2 Tempo: Slowly Weight: ?#/band colour? Equipment: Freedom Trainer / Resistance band Base of support: Standing Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
12/31/2021
10
2
?
30
Initial values
Group 2 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Group 2 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Exercise group 3 – Chest/back focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
12/31/2021
1
60
Initial set
Group 3 Exercise 1 – Horizontal pull
Movement: Unilateral Reps: 10 left and right Sets: 2 Tempo: Slowly Weight: Equipment: Resistance band Base of support: Standing or seated Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10
2
30
Initial values
Group 3 Exercise 2 – Horizontal push
Movement: Unilateral push Reps: 10 left and right Sets: 2 Tempo: Slowly Weight: Equipment: Resistance band Base of support: Standing or seated Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10
2
30
Initial values
Group 3 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Group 3 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
Sets
Weight
Rest
Other
Initial values
Exercise group 4 – Legs focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
1
60
Initial set
Group 4 Exercise 1 – Lunge matrix
Movement: Forwards, side, back Reps: 10 back/10 forwards/10 side – left and right feet Sets: 2 Tempo: Slowly Weight: 2x 5# dumbbells, no weight yet for the back lunge Equipment: dumbbell Base of support: Standing Rest between sets: 30 seconds Comments: For the back lunge step back into the lunge, and stay in that position, and only bend the knees raising and lowering your hips.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10/10/10
2
30
Initial values
Group 4 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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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
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Reps
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Other
Initial values
Group 4 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 5 – Legs focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
1
60
Initial set
Group 5 Exercise 1 – Step matrix
Movement: Step up/ Step down/ Side step Reps: 10 up/10 down/10 side Sets: 2 Tempo: Slowly Weight: 2x 5# Equipment: Step/ Dumbbells Base of support: Standing/Step Rest between sets: 30 seconds Comments: No weight yet for the step down/forwards movement.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
01/07/2022
10/10/10
2
2x 5#
30
Initial values
Group 5 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Group 5 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
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Other
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
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Reps
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Weight
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Initial values
Exercise group 6 – Legs focus
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
1
60
Initial set
Group 6 Exercise 1 – Squat
Movement: Bilateral Reps: 10 Sets: 2 Tempo: Slowly down, push up faster Weight: 2x 8# Equipment: Dumbbells Base of support: Standing Rest between sets: 30 seconds Comments: Use a chair, and sit down/stand up for the repetitions.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10
2
2x 8#
30
Initial values
Group 6 Exercise 2 – RDL
Movement: Single leg lift Reps: 10 left and right Sets: 2 Tempo: Very slowly (much slower than in the video) Weight: none yet Equipment: Base of support: Standing/Single leg Rest between sets: 30 seconds Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
10
2
30
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
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Initial values
Group 6 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
