Dumbbells skipping ropes warm up preparation phase 3

dumbbells, skipping ropes
Warm-up/ Preparation phase:
3 minute jog around the block
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. Squats BW 4 8 30sec
2. Dumbbell push press 80% 3 10 45sec
3. Lunges while holding
dumbbell
70% 3 10 E/L 45sec
4. Wide jumps 85% 3 10 45sec
5. Deadlift 75% 3 10 45sec 1 second pause
6.
Exercise
Intensity MaxHR
%
Time Distance Rest Notes
1. Skipping on the spot 85% 2min 1min
2. Burpees 85% 2min 1min
3. Sprints 85% 100m 1min
Cool-down phase:
5 min static stretching
Notes for next session: Include different variations or different style of training
Client feedback: hard
29
APO8 (advanced programming)
Assignment v1.5 (2019/07/22)

3. You have started your group personal training session with the General Fitness group.
At 10 minutes into the session, you observe three of the 12 participants reacting to the same
exercise as follows:
a) The movement is technically difficult to perform, and one client struggles to achieve one
repetition.
b) One client finds the movement unchallenging.
c) One client is not finishing the prescribed repetitions.
Select one of your prescribed exercises from the General Fitness Program. Adjust the
exercise to stay in line with the original outcome of the movement, yet allow client to safely
and adequately remain part of the group.
Exercise modification
Exercise chosen to modify from
general fitness program:
Snatch
Consideration to exercise Modification made to exercise
The movement is technically difficult
to perform.
Change to single hand dumbbell snatch
Movement is not challenging enough. Progressively increase weight
Prescribed repetitions are not being
completed.
Decrease weight
30
APO8 (advanced programming)
Assignment v1.5 (2019/07/22)