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Beginner_Semi_Private_Program.pdf - Over Head Squat S/L...

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Date:Date:Date:Date:Date:Date:Hang High PullX8X8X10Row-Curl-PressX8X8X10X8X8X10X8X8X10XX8XXX8XXXXXXXOver Head SquatX8X8X10XXXX8X8X10XXXXX8XXXXXXXXXXS/L Explosive Step-UpX8/8X8/8X10/10Lateral ExplosiveX8/8X10/10X10/10X8/8X8/8X10/10Step-UpX8/8X10/10X10/10X8/8X8/8X10/10X8/8X10/10X10/10XXXXXX10/10Physioball HamstringX10X10X12S/L RDLX8/8X10/10X8/8CurlsX10X10X12(hold db's or kettlebells)X8/8X10/10X8/8(release the contractionX10X10X12X8/8X10/10X8/8slowly and controlled)XXXXXX8/8Reverse LungeX8/8X8/8X10/10Lateral LungeX7/7X8/8X10/10(DB's may be used)X8/8X8/8X10/10X7/7X8/8X10/10X8/8X8/8X10/10X7/7X8/8X10/10XXXXXX10/10Push-Up w/ RotationX4/4X4/4X5/5Judo Push-UpX8X8X10X4/4X4/4X5/5X8X8X10X4/4X4/4X5/5X8X8X10XXX5/5XX8XS/A DB RowX8/8X8/8X10/10Upright RowX8X10X12X8/8X8/8X10/10(hold a plate)X8X10X12X8/8X8/8X10/10X8X10X12XXX10/10XX10XDB Lateral RaiseX10X10X12Rear Delt RaiseX8X8X10X10X10X12X8X8X10X10X10X12X8X8X10XXX12XX8X10 Hurdle TurnoversXXX10 Hurdle TurnoversXXXFWD Double ResponseX3/3X3/3X3/3LAT Double ResponseX3/3X3/3X3/3FWD Single ResponseX3/3X3/3X3/3LAT Single ResponseX3/3X3/3X3/3FWD Alt. Double ResponseX3/3X3/3X3/3XXXQuick Feet Ste-UpsXXXQuick Feet Step-UpsXXXFWD Right LeftX20X20X20Straddle Right LeftX20X20X20FWD Left RightX20X20X20Straddle Left RightX20X20X20XXXXXXLow Get-UpsX5X5X5Hurdle Hop & SprintX3/3X3/3X3/3XXX(10 yards)XXXXXXXXXXXXXXXLower Body Superset #2Upper Body Superset #3Speed & Agility SupersetPhase 1 Day 2Upper Body Superset #3Speed & Agility SupersetPosture Superset #1Lower Body Superset #2SPORTSPECIFICCOREPosture Superset #1Phase 1 Day 1
Date:Date:Date:Upright Row & PressX8X8X10X8X8X10XX8XXXXXXXXXXXXXXXXS/L Lateral Expl. Step-UpX8/8X10/10X10/10X8/8X10/10X10/10X8/8X10/10X10/10XXXDB SquatsX8X10X10X8X8X10X8X8X8XX8X8Front-to-Back LungeX8/8X8/8X10/10X8/8X8/8X10/10X8/8X8/8X8/8XXXCurl & PressX8X8X10X8X8X10X8X8X10XX8XIncline Pull-UpsX8X8X10X8X8X10X8X8X10XX8XElastic Forward FliesX10X12X12X10X12X12X10X12X12XXXLadder DrillsXXXLateral Typewriter R/LX2/2X2/2X2/2Icky Shuffle F/RX2/2X2/2X2/2Hop Scotch F/RX2/2X2/2X2/2180° Hop/Turn Step-OverXXX& SprintX3/3X3/3X3/3(instructor points to RightXXXor the Left after the 180° turn)XXXXXXXXXXXXXXXSPORTSPECIFICCOREPosture Superset #1Lower Body Superset #2Upper Body Superset #3Speed & Agility SupersetSPORTSPECIFICCOREPhase 1 Day 3
Date:Date:Date:Date:Date:Date:GoodmorningsX10X10X8RDL High PullX8X10X8(w/ bar or wooden dowel)X10X10X8X8X10X8XXX8X8X10X8XXXXXX8Over Head Lunge

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Term
Fall
Professor
N/A
Tags
Weight training exercises, gluteal muscles, Bodyweight exercise, Head Squat, Transverse Lunge

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