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Fitness Prescription Assignment week 1-4.docx - Fitness...

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Fitness Prescription AssignmentWeek OneMondayCardio 1: Swim 40 laps in poolMHR= 122- 1625warm up on treadmill (speed 3.5/ incline 3.0)Stretch 1: Standing quad (4x :15 s), Side Lunges (4x10), Seated Hamstring (4x :15s)Front Wide-grip Lat Pulldown (Back)- 4 sets of 12 reps with 50lbsSide Lateral Raises with dumbbells (Shoulders)- 4 sets of 12 reps with 5lbsStanding Biceps Cable Curl (Biceps)- 4 sets of 12 reps with 30lbsBody Weight Squat (Quads, Glutes)- 4 sets of 12 repsLying Leg Curls (Hamstrings)- 4 sets of 12 reps with 40lbsStanding Calf Raises (Calves)- 4 sets of 12 reps (no weight)3/4 Sit Ups (Abs)- 3 sets of 20 repsCool down: Elliptical 10’ (no resistance)Stretch 1: Foam roll and BandWednesday5warm up on treadmill (speed 4.0/ incline 0)Cardio 2: 1 mile (good pace) on treadmill MHR= 122- 162Stretch 2: Bar dislocates (4x15), Band tears (2x 20), Bicep-wall strech (4x: 15s)Flat Bench Press on Smith Machine (Chest)- 4 sets of 12 reps (no additional weight)Tricep Pushdown (Triceps)- 4 sets of 12 reps with 20 lbsBody Weight Squat (Quads, Glutes)- 4 sets of 12 repsLying Leg Curls (Hamstrings)- 4 sets of 12 reps with 40 lbsStanding Calf Raises No Weight (Calves)- 4 sets of 12 reps90-90 Sit Ups (Abs)- 3 sets of 20 repsCool down: Elliptical 10’ (2 resistance)Stretch 2: Spine curve (4x :15s), Cat stretch (4x:15s)Friday5warm up on treadmill (speed 3.5/ incline 3.5)Cardio 3: 12 minute fartlek on treadmill (30 sec 10.0 speed/ 30 sec 5.0 speed) MHR=122- 162Stretch 3: Lunge with twist, reach down and touch toesFront Wide-grip Lat Pulldown (Back)- 4 sets of 12 reps with 55lbs

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Term
Spring
Professor
N/A
Tags
12 minute, Triceps brachii muscle, Bench press, 40 lbs, 30lbs, 40lbs

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