Advanced Routine |
Body Part |
Motion |
Sets |
Reps |
Intensity |
Warm-up |
Step Mill |
1 |
10 minutes |
45-50% MHR |
Specific Warm-up |
Walking lunges with med ball rotation |
2-3 |
15 each side |
- |
Core |
Prone Iso-ab (Pilates Plank on elbows) |
2-3 |
45 sec. Hold |
- |
Core |
Single-leg BOSU balance (Dome up) |
2-3 |
45 sec. Hold |
- |
Total Body |
Dumbbell Squat / Bicep Curl to Shoulder Press Progression |
2-3 |
15-20 |
60-75% |
Chest |
Superset: Bench Press with Ball Push Ups |
2 each |
15-20 |
60-75% |
Back |
Single-leg Dead Lifts |
2-3 |
15-20 |
60-75% |
Shoulders |
Single-leg alternating scaption |
2-3 |
15-20 |
60-75% |
Legs |
Superset: Leg press with Plyometric Squats |
2 each |
15-20 |
60-75% |
Cool Down |
Isometric Full Body Stretching |
2-3 |
20 sec. hold |
- |