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Week 1 - Day 1 (Wednesday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Squat

18 reps @ 30 lbs,15 reps @ 35 lbs 
3
   Video
Dumbbell Walking Lunge Twists

15 reps @ 5 lbs,12 reps @ 5 lbs 
4
   Video
Machine Leg Extensions

15 reps @ 20 lbs,10 reps @ 20 lbs 
5
   Video
Machine Leg Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
6
   Video
Theraband Internal\External Warmup Rotation (AD)

12 reps,8 reps 
7
   Video
Dumbbell Bench Press

15 reps @ 65 lbs,12 reps @ 60 lbs 
8
   Video
Push Ups (regular position)

1 reps,1 reps 
9
   Video
Dumbbell Fly Stretch

60 seconds 
10
   Video
Dumbbell Military Press

15 reps @ 25 lbs,12 reps @ 25 lbs 
11
   Video
Dumbbell Lateral Raise

15 reps @ 16 lbs,10 reps @ 15 lbs 
12
   Video
Dumbbell Rear Lateral Raise

15 reps @ 7 lbs,10 reps @ 6 lbs 
13
   Video
Cable Triceps Pushdown

15 reps @ 35 lbs,10 reps @ 35 lbs 
14
   Video
Med Ball Overhead Throw (kneeling)

6 reps,4 reps 
15
   Video
Barbell Standing Forearm Flexion

15 reps @ 15 lbs,10 reps @ 15 lbs 
16
   Video
Dumbbell Seated Forearm Extension

15 reps @ 3 lbs,10 reps @ 3 lbs 
17
 
Seated Toe Press

15 reps @ 15 lbs,10 reps @ 15 lbs 
18
   Video
Reverse Crunches

3 reps,3 reps 
19
   Video
Theraball Weighted Crunches

15 reps @ 5 lbs,10 reps @ 5 lbs 
20
   Video
Plate Twists

15 reps @ 5 lbs,10 reps @ 5 lbs 


Week 1 - Day 2 (Thursday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
 
Theraband Rotators (all positions)

12 reps,8 reps 
3
   Video
Back Extension

2 reps,2 reps 
4
   Video
Kneeling Cross Body Extension

2 reps,2 reps 
5
   Video
Cable Close Grip Row (Low Pulley)

15 reps @ 45 lbs,12 reps @ 40 lbs 
6
   Video
Lat Pulldown Close Grip Front

15 reps @ 40 lbs,10 reps @ 35 lbs 
7
   Video
Dumbbell Lateral Raise

15 reps @ 16 lbs,10 reps @ 15 lbs 
8
   Video
Dumbbell Rear Lateral Raise

15 reps @ 7 lbs,10 reps @ 6 lbs 
9
   Video
Dumbbell Seated External Rotation

15 reps @ 5 lbs,10 reps @ 5 lbs 
10
   Video
Dumbbell Seated Forearm Extension

15 reps @ 3 lbs,10 reps @ 3 lbs 
11
   Video
Dumbbell Seated Forearm Flexion

15 reps @ 7 lbs,10 reps @ 6 lbs 
12
   Video
Standing Toe Press

15 reps @ 25 lbs,10 reps @ 25 lbs 
13
 
Seated Toe Press

15 reps @ 15 lbs,10 reps @ 15 lbs 
14
   Video
Med Ball Side Throw (standing)

6 reps,4 reps 
15
   Video
Cable High Pulley Torso Twists

20 reps @ 5 lbs,15 reps @ 5 lbs 
16
   Video
Cable Low Pulley Torso Twists

20 reps @ 5 lbs,15 reps @ 5 lbs 
17
   Video
Reverse Crunches

3 reps,3 reps 
18
   Video
Alternate Heel Touchers

7 reps,7 reps 


Week 1 - Day 3 (Friday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Bench Press

18 reps @ 55 lbs,15 reps @ 65 lbs 
3
   Video
Front to Back Double Leg Line Hops

8 seconds,6 seconds,
6 seconds  
4
   Video
Side to Side Double Leg Line Hops

8 seconds,6 seconds,
6 seconds  
5
   Video
Dumbbell Step Up

15 reps @ 5 lbs,10 reps @ 5 lbs 
6
   Video
Machine Leg Extensions

15 reps @ 20 lbs,10 reps @ 20 lbs 
7
   Video
Machine Leg Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
8
   Video
Lat Pulldown Wide Grip Front

15 reps @ 40 lbs,10 reps @ 40 lbs 
9
   Video
Dumbbell Hammer Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
10
   Video
Cable Triceps Pushdown

15 reps @ 35 lbs,10 reps @ 35 lbs 
11
   Video
Dumbbell Side-Lying External Rotation

15 reps @ 5 lbs,10 reps @ 5 lbs 
12
   Video
Med Ball Side Throw (kneeling)

6 reps,4 reps 
13
   Video
Bent Leg Knee Ups from Bench

4 reps,4 reps 
14
   Video
Bent Knee Crunches

7 reps,7 reps 
15
   Video
Plate Twists

15 reps @ 5 lbs,10 reps @ 5 lbs 
 
 
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