Name Program 1.0 Fat Loss – Ascending Volume Asymmetrical Program Assessment Notes Program Notes: Text Text Text Short Term Goals 9.10.20 This program is geared towards people who need to learn how to load their left side more effectively and push more off their right Please note you can use these exercises for ANY template…this is just one example! Long-Term Goals Text Text Text Text Text Text R1 - Release Foam Roller/ Ball Body Part #1 Body Part #2 Body Part #3 Body Part #4 Body Part #5 Frequency Daily Daily Daily Daily Daily Reps 30 s. 30 s. 30 s. 30 s. 30 s. Sets and Reps # of Sets and Reps # of Sets and Reps # of Sets and Reps Breaths # of Breaths # of Breaths # of Breaths Timing Pre-workout Pre-workout Pre-workout Pre-workout Pre-workout R2 - Reset Exercises Reset #1 Reset #2 Reset #3 Comments R3 - Readiness Exercise Readiness #1 Readiness #2 Readiness #3 Readiness #4 Readiness #5 Readiness #6 Readiness #7 Readiness #8 Repetitions # of Reps # of Reps # of Reps # of Reps # of Reps # of Reps # of Reps # of Reps Coach’s Name Name Program 1.0 Fat Loss – Ascending Volume Asymmetrical Program 9.10.20 Day 1 R4 - Reactive Exercise 1 2 3 4 Comments Rest 1) 2) 3) R5 - Resistance Exercise 1A) Offset Kettlebell Front Squat (left hand ONLY) 1B) Offset Push-up Tempo 201 1 2x8 2 3x8 3 3x10 4 3x12 201 2x8 3x8 3x10 3x12 2A) Low Cable SplitSquat 201 2x8e 3x8e 3x10e 3x12e 2B) Dumbbell Row (offset stance) 211 2x8e 2x10e 3x8e 3x10e 3A) Bench Hamstring Curl 2 Breaths 2x5 3x5 3x5 3x6 3B) Left Heel Supported Bear ISO 3x30s. 3x35s. 3x35s. 3x40s. Comments and Coaching Cues Keep weight back Heel heavy, sit DOWN Feel left heel throughout Left hand on low box Right hand on floor Reach LONG at start/finish ALWAYS hold wt. in RIGHT hand Left side – Feel left back pocket Right side – Feel outside of R hip Feet offset – R foot in front of L Reach long with down arm Exhale and squeeze BACK Gently pull left knee back into hip Tuck hips and reach Peel hips/lower back off ground Left heel on wall R knee/hand slightly ahead of L Think REACH and TUCK Rest 60 s. 60 s. 60 s. 60 s. 60 s. 60 s. R6 - Resiliency Week 1 Week 2 Week 3 Week 4 Intensity Work Time Work Time Work Time Work Time Recovery Rest Time Rest Time Rest Time Rest Time Repeats # of Repeats # of Repeats # of Repeats # of Repeats Comments R7 - Recovery Exercise Recovery Breathing Sets/Reps 3 Minutes Tempo Comments Coach’s Name Name Program 1.0 Fat Loss – Ascending Volume Asymmetrical Program 9.10.20 Day 2 R4 - Reactive Exercise 1 2 3 4 Comments Rest 1) 2) 3) R5 - Resistance Exercise 1A) Single-Arm KB Swings Tempo EXP 1 2x10 2 3x10 3 3x12 4 3x15 Comments and Coaching Cues Always hold weight in R hand Inhale down, exhale back up Rest 60 s. 1B) Alternating DB Glute Bridge Floor Press 2A) Single-Leg RDL 201 2x8e 3x8 3x10e 3x12e 60 s. 201 2x8e 3x8e 3x10e 3x12e Tuck hips and peel off floor Abs/hammies on Reach long throughout! Always hold weight in R hand Feel whole foot throughout 2B) Cobra Lat Pulldowns 211 2x8e 3x8e 3x10e 3x12e Emphasize reach/inhale on R Emphasize pull/exhale on L 60 s. 3A) Single-Arm Face Pulls 211 2x8 3x8 3x10 3x12 60 s. 3B) Reaching Dead Bug 301 2x8e 3x8e 3x10e 3x12e Offset stance – R foot in front of L Reach long as start/finish Squeeze back Reach and exhale to get abs Keep back flat throughout 60 s. 60 s. R6 - Resiliency Week 1 Week 2 Week 3 Week 4 Intensity Work Time Work Time Work Time Work Time Recovery Rest Time Rest Time Rest Time Rest Time Repeats # of Repeats # of Repeats # of Repeats # of Repeats Comments R7 - Recovery Exercise Recovery Breathing Sets/Reps 3 Minutes Tempo Comments Coach’s Name Name Program 1.0 Fat Loss – Ascending Volume Asymmetrical Program 9.10.20 Recovery Rest Time Rest Time Rest Time Rest Time Comments Off-Day Conditioning and Cardio Week 1 Week 2 Week 3 Week 4 Intensity Work Time Work Time Work Time Work Time Repeats # of Repeats # of Repeats # of Repeats # of Repeats Coach’s Name
