Ananya: Phase - Anatomy Adaptation 1 Mobiity Drills

Ananya
Phase - Anatomy Adaptation 1
Mobiity Drills
Session 6-12-15
SESSION DATA
Core
DL Squats
60 Sec
Eccentric Latpully
Hip Raises
60 Sec
Modified Push up
Static Lunge
60 Sec
Prone Rows
Good Morning
Tricep Dips
SL Claf Raises
Total Daily Volume
60 Sec
Session 31-12-15
SESSION DATA
Tot
Session 2-1-16
SESSION DATA
Reps
12
12
12
Reps
12
12
12
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Tot
Com
12
12
12
Load
Load
Load
Vol
12
12
12
36
Vol
12
12
12
36
Vol
12
12
Tot
Tot
Reps
10
10
10
Reps
10
10
10
Reps
12
12
12
Com
10
10
10
Com
10
10
12
Com
12
12
12
Load
Load
Load
Vol
10
10
10
30
Vol
30
40
48
118
Vol
48
48
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
Load
Load
Vol
15
15
15
45
Vol
15
15
15
45
Vol
15
15
15
Tot
Tot
Reps
10
10
10
Reps
10
10
10
Reps
10
10
10
Com
10
10
10
Com
10
10
10
Com
10
10
10
Load
Load
Load
Vol
10
10
10
30
Vol
10
10
10
30
Vol
10
10
10
Tot
Tot
Reps
Reps
Reps
Com
Com
Com
Load
Load
Load
Vol
24
Vol
24
Vol
Reps
12
12
12
Tot
Reps
12
12
12
Tot
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Com
12
12
12
Load
Load
Load
Vol
60
60
60
180
Vol
60
60
60
180
Vol
60
60
60
Tot
Tot
Reps
12
12
12
Reps
15
15
15
Reps
12
12
12
Com
12
12
12
Com
15
15
15
Com
12
12
12
Load
Load
Load
Vol
12
12
12
36
Vol
15
15
15
45
Vol
12
12
12
Tot
Tot
Reps
12
12
12
Reps
12
12
12
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Com
12
12
12
Load
Load
Load
Vol
12
12
12
36
Vol
12
12
12
36
Vol
12
12
12
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
Load
Load
Vol
15
15
15
Vol
15
15
15
Vol
15
15
15
Session 1
45
222
Session 2
45
310
Session 3
224
Ananya
Mobiity Drills
Session 6-1-2016
SESSION DATA
Core
Goblet DL Squats
60 Sec
Eccentric Latpully
Hip Raises
60 Sec
Modified Push up
Static Lunge
60 Sec
Prone Rows
Good Morning (loaded)
Tricep Dips
60 Sec
SL Claf Raises
Session 12-1-2016
SESSION DATA
Tot
Session 18-1-2016
SESSION DATA
Reps
12
12
12
Reps
12
12
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Tot
Com
12
12
12
Load
10
10
10
Load
10
10
Load
10
10
10
Vol
120
120
120
360
Vol
120
120
240
Vol
120
120
120
Tot
10
Tot
Reps
12
12
12
Reps
10
10
Reps
12
12
12
Com
12
12
12
Com
10
10
Com
12
12
12
Load
Load
Load
Vol
48
48
48
144
Vol
40
40
80
Vol
48
48
48
Tot
15
Tot
Reps
15
15
15
Reps
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
Com
15
15
15
Load
Load
Load
Vol
15
15
15
45
Vol
15
15
30
Vol
15
15
15
Tot
10
Tot
Reps
10
10
10
Reps
10
10
Reps
10
10
10
Com
10
10
10
Com
10
10
Com
10
10
10
Load
Load
Load
Vol
10
10
10
30
Vol
10
10
20
Vol
10
10
10
Tot
Tot
Reps
Reps
Reps
Com
Com
Com
Load
Load
Load
Vol
16
Vol
16
Vol
Reps
12
12
12
Tot
Reps
12
12
12
Tot
Reps
12
12
12
Com
12
12
Com
12
12
Com
12
12
12
Load
Load
Load
Vol
60
60
120
Vol
60
60
120
Vol
60
60
60
12
Tot
15
Tot
Reps
12
12
Reps
15
15
Reps
12
12
12
Com
12
12
Com
15
15
Com
12
12
12
Load
10
10
Load
10
10
Load
10
10
10
Vol
120
120
240
Vol
150
150
300
Vol
120
120
120
Tot
12
Tot
Reps
12
12
12
Reps
12
12
Reps
15
15
15
Com
12
12
12
Com
12
12
Com
15
15
15
Load
Load
Load
Vol
12
12
12
36
Vol
12
12
24
Vol
15
15
15
Tot
15
Tot
Reps
15
15
15
Reps
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
Com
15
15
15
Load
Load
Load
Vol
15
15
15
Vol
15
15
Vol
15
15
15
Total Daily Volume
Session 5
45
660
Session 6
30
424
Session 7
446
Jumps
Ananya
Mobiity Drills
Session 15-2-2016
SESSION DATA
Core
Goblet DL Squats
60 Sec
Reps
12
12
Com
12
12
12
Session 23-2-2016
SESSION DATA
Tot
Reps
12
12
12
Com
12
12
12
Session 29-2-2016
SESSION DATA
Tot
Reps
12
12
12
Com
12
12
12
Goblet DL Squats
60 Sec
Eccentric Latpully
Hip Raises
60 Sec
Modified Push up
Static Lunge
60 Sec
Prone Rows
Tricep Dips
60 Sec
SL Claf Raises
Load
10
10
Vol
120
120
240
12
Tot
10
10
10
Vol
120
120
120
360
Tot
Load
12
12
12
Vol
288
144
144
Reps
12
12
Reps
10
10
10
Reps
12
12
12
Com
12
12
Com
12
12
10
Com
12
12
12
Load
Load
Load
Vol
48
48
96
Vol
60
60
50
170
Vol
120
60
60
15
Tot
Tot
Reps
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
Com
15
15
15
Com
15
15
15
Load
Load
Load
10
10
10
Vol
15
15
30
Vol
15
15
15
45
Vol
300
150
150
10
Tot
Tot
Reps
10
10
Reps
10
10
10
Reps
12
12
12
Com
10
10
Com
10
10
10
Com
12
12
12
Load
Load
Load
Vol
10
10
20
Vol
10
10
10
30
Vol
24
12
12
Tot
Tot
Reps
Reps
Reps
Com
Com
Com
Load
Load
Load
Vol
40
40
80
Vol
40
40
40
120
Vol
80
40
40
12
Tot
Tot
Reps
12
12
Reps
12
12
12
Reps
12
12
12
Com
12
12
Com
12
12
12
Com
12
12
12
Load
Load
10
10
10
Load
10
10
10
Vol
60
60
120
Vol
120
120
120
360
Vol
120
120
120
12
Tot
Tot
Reps
12
12
Reps
15
15
15
Reps
15
15
15
Com
12
12
Com
15
15
15
Com
15
15
15
Load
10
10
Load
10
10
10
Load
10
10
10
Vol
120
120
240
Vol
10
150
150
310
Vol
150
150
150
12
Tot
Tot
Reps
12
12
Reps
12
12
12
Reps
15
15
15
Com
12
12
Com
12
12
12
Com
15
15
15
Load
Load
Load
Vol
12
12
24
Vol
12
12
12
36
Vol
30
15
15
15
Tot
Tot
Reps
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
Com
15
15
15
Com
15
15
15
Load
10
10
Load
10
10
10
Load
10
10
10
Vol
150
150
Vol
150
150
150
Vol
300
150
150
Total Daily Volume
Session 9
Ananya
300
710
Session 10
450
1091
Session 11
1593
Mobiity Drills
Session 4 -3-2016
SESSION DATA
Core
Goblet DL Squats
60 Sec
Eccentric Latpully
Load
Session 8-3-2016
SESSION DATA
Tot
Session 11-3-2016
SESSION DATA
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Tot
Com
15
15
15
Load
12
12
12
Load
12
12
12
Load
12
12
12
Vol
180
180
180
540
Vol
180
180
180
540
Vol
360
180
180
Reps
12
12
12
Tot
Reps
12
12
12
Tot
Reps
12
12
12
60 Sec
Eccentric Latpully
Hip Raises
60 Sec
Modified Push up
Static Lunge
60 Sec
Prone Rows
Tricep Dips
60 Sec
SL Claf Raises
Com
12
12
12
Com
12
12
12
Com
12
12
Load
Load
Load
12
5
Vol
60
60
60
180
Vol
72
72
72
216
Vol
120
60
60
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
10
10
10
Load
20
20
20
Load
20
20
20
Vol
150
150
150
450
Vol
300
300
300
900
Vol
600
300
300
Tot
Tot
Reps
12
12
12
Reps
12
12
12
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Com
12
12
12
Load
Load
Load
Vol
12
12
12
36
Vol
12
12
12
36
Vol
24
12
12
Tot
Tot
Reps
Reps
Reps
Com
Com
Com
Load
Load
Load
Vol
40
40
40
120
Vol
40
40
40
120
Vol
80
40
40
Tot
Tot
Reps
12
12
12
Reps
12
12
12
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Com
12
12
12
Load
10
10
10
Load
10
10
10
Load
10
10
10
Vol
120
120
120
360
Vol
120
120
120
360
Vol
240
120
120
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
10
10
10
Load
10
10
10
Load
20
20
20
Vol
150
150
150
450
Vol
10
150
150
310
Vol
300
300
300
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
Load
Load
Vol
15
15
15
45
Vol
15
15
15
45
Vol
30
15
15
Tot
Tot
Reps
15
15
15
Reps
15
15
15
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
15
Load
15
15
15
Load
20
20
20
Load
20
20
20
Vol
225
225
225
Vol
300
300
300
Vol
600
300
300
Total Daily Volume
Session 13
Ananya
675
1926
Session 14
900
2637
Session 15
2601
Mobiity Drills
Session21 -3-2016
SESSION DATA
Core
Goblet DL Squats
60 Sec
Eccentric Latpully
Hip Raises
60 Sec
Reps
15
15
15
Com
15
15
15
Session 23-3-2016
SESSION DATA
Tot
Reps
15
15
15
Com
15
15
15
Session 5-4-2016
SESSION DATA
Tot
Reps
15
15
Com
15
15
15
Load
12
12
12
Load
14
14
14
Load
14
14
Vol
360
180
180
720
Vol
420
210
210
840
Vol
210
210
14
0
Reps
12
12
12
Tot
Reps
12
12
12
Tot
Reps
12
12
12
Com
12
12
12
Com
12
12
12
Com
12
12
Load
Load
Load
Vol
144
72
72
288
Vol
144
72
72
288
Vol
72
72
Reps
15
15
15
Tot
Reps
15
15
15
Tot
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
Hip Raises
60 Sec
Modified Push up
Static Lunge
60 Sec
One Arm Rows
S L Deadlift
Tricep Dips
60 Sec
SL Claf Raises
Load
20
20
20
Load
20
20
20
Load
20
20
Vol
600
300
300
1200
Vol
600
300
300
1200
Vol
300
300
Reps
15
15
15
Tot
Reps
15
15
15
Tot
Reps
10
10
10
Com
15
15
15
Com
15
15
15
Com
10
10
Load
Load
Load
Vol
30
15
15
60
Vol
30
15
15
60
Vol
10
10
Reps
10
10
10
Tot
Reps
10
10
10
Tot
Reps
10
10
10
Com
Com
10
10
10
Com
10
10
Load
Load
Load
Vol
80
40
40
160
Vol
100
50
50
200
Vol
50
50
Reps
15
15
15
Tot
Reps
15
15
15
Tot
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
15
Load
10
10
10
Load
10
10
10
Load
10
10
10
Vol
300
150
150
600
Vol
300
150
150
600
Vol
150
150
Reps
Tot
Reps
Tot
Reps
Com
Com
Com
Load
Load
Load
Vol
24
Vol
24
Vol
Reps
15
15
15
Tot
Reps
15
15
15
Tot
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
Load
Load
Load
Vol
30
15
15
60
Vol
30
15
15
60
Vol
15
Reps
15
15
15
Tot
Reps
15
15
15
Tot
Reps
15
15
15
Com
15
15
15
Com
15
15
15
Com
15
Load
20
20
20
Load
20
20
20
Load
20
20
20
Vol
600
300
300
Vol
600
300
300
Vol
300
Total Daily Volume
Session 17
1200
3528
Session 18
1200
3648
20
Session 19
1499
Second Quarter
Ananya
Mobiity Drills
Session 5-4-2016
SESSION 1
Core
60 Sec
60 Sec
15
Session 8-4-2016
SESSION 2
Reps
15
15
Com
15
15
Tot
Load
14
14
14
Vol
210
210
420
12
Tot
Reps
12
12
Com
12
12
Load
Vol
72
72
144
15
Tot
Reps
15
15
Com
15
15
Load
20
20
20
15
Session 14-4-2016
SESSION 3
Reps
15
15
Com
15
15
Tot
Load
14
14
14
Vol
210
210
420
12
Tot
Reps
12
12
Com
12
12
Load
Vol
72
72
144
15
Tot
Reps
15
15
Com
15
15
Load
25
25
25
Reps
15
15
15
Com
15
15
15
Load
14
14
14
Vol
210
210
210
Reps
12
12
12
Com
12
12
12
Load
Vol
72
72
72
Reps
15
15
15
Com
15
15
15
Load
25
25
25
60 Sec
60 Sec
S L Deadlift
Tricep Push down
SL Claf Raises
Total Daily Volume
60 Sec
Vol
300
300
600
Vol
375
375
750
Vol
375
375
375
Reps
10
10
10
Tot
Reps
10
10
10
Tot
Reps
10
10
10
Com
10
10
Com
10
10
Com
10
10
10
Load
Load
Load
Vol
10
10
20
Vol
10
10
20
Vol
10
10
10
10
Tot
10
Tot
Reps
10
10
Com
10
10
Load
Vol
50
50
100
15
Tot
Reps
15
15
Com
15
15
Load
10
10
10
Vol
150
150
300
Tot
Reps
Com
Load
Vol
Reps
15
15
15
Com
15
15
Load
Vol
15
15
30
15
Tot
Reps
15
15
Com
15
15
Load
20
20
20
Vol
300
300
Session 1
10
10
10
10
Load
Vol
50
50
100
15
Tot
Reps
15
15
Com
15
15
Load
10
Vol
150
105
255
Tot
Reps
Com
Load
16
Vol
Tot
Reps
15
15
15
Com
15
15
Load
Vol
15
15
30
15
Tot
600
1814
Reps
Com
Reps
15
15
Com
15
15
Load
25
25
25
Vol
375
375
Session 2
10
10
10
10
10
10
Load
Vol
50
50
50
Reps
15
15
15
Com
15
15
15
Load
Vol
105
105
105
Reps
Com
Load
16
Vol
Tot
Reps
15
15
15
Com
15
15
15
Load
Vol
45
45
45
750
2114
Reps
Com
Reps
15
15
15
Com
15
15
15
Load
25
25
25
Vol
375
375
375
Session 3
2174
Whole Body
Session 4-12-16
SESSION DATA
Tot
12
12
12
12
12
12
Tot
Load
24
Vol
12
12
12
36
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
96
Vol
48
48
48
144
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
30
Vol
15
15
15
45
Tot
Reps
10
10
10
Tot
Com
10
10
10
Load
20
Vol
10
10
10
30
Tot
Reps
Tot
Com
Load
16
Vol
24
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
120
Vol
60
60
60
180
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
24
Vol
12
12
12
36
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
24
Vol
12
12
12
36
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
Vol
15
15
15
30
224
Reps
Com
Session 4
45
336
Whole Body
Session 11-2-2016
SESSION DATA
Tot
Reps
12
12
12
Com
12
12
12
Tot
Load
10
10
10
240
Vol
120
120
120
360
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
96
Vol
48
48
48
144
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
30
Vol
15
15
15
45
Tot
Reps
10
10
10
Tot
Com
10
10
10
Load
20
Vol
10
10
10
30
Tot
Reps
Tot
Com
Load
16
Vol
40
40
40
120
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
120
Vol
60
60
60
180
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
10
10
10
240
Vol
120
120
120
360
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
30
Vol
15
15
15
45
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
Vol
15
15
15
30
446
Session 8
45
669
Whole Body
Session 2-2-2016
SESSION DATA
Tot
Reps
12
12
12
Com
12
12
12
Tot
Load
12
12
12
432
Vol
144
144
144
432
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
180
Vol
60
60
60
180
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
10
10
10
450
Vol
150
150
150
450
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
36
Vol
12
12
12
36
Tot
Reps
Tot
Com
Load
120
Vol
40
40
40
120
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
10
10
10
240
Vol
120
120
120
360
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
10
10
10
450
Vol
150
150
150
450
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
45
Vol
15
15
15
45
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
15
15
15
Vol
225
225
225
450
1593
Session 12
675
1818
Whole Body
Session 17-3-2016
SESSION DATA
Tot
Reps
15
15
15
Com
15
15
15
Tot
Load
12
12
12
540
Vol
180
180
180
540
Tot
Reps
12
12
12
Tot
Com
12
12
Load
12
5
180
Vol
60
60
60
180
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
20
20
20
900
Vol
300
300
300
900
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
36
Vol
12
12
12
36
Tot
Reps
10
10
10
Tot
Com
10
10
10
Load
120
Vol
50
50
50
150
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
10
10
10
360
Vol
120
120
120
360
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
20
20
20
900
Vol
300
300
300
900
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
45
Vol
15
15
15
45
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
20
20
20
Vol
300
300
300
900
2601
Session 16
900
2601
Whole Body
Session -4-2016
SESSION DATA
Tot
Reps
15
15
15
14
Tot
Com
Load
14
14
420
Vol
Tot
Reps
12
12
12
Tot
Com
Load
144
Vol
Tot
Reps
15
15
15
Tot
Com
Load
20
20
600
Vol
20
0
Tot
Reps
10
10
10
Tot
Com
Load
20
Vol
Tot
Reps
10
10
10
Tot
Com
Load
100
Vol
Tot
Reps
15
15
15
Tot
Com
Load
10
10
10
300
Vol
Tot
Reps
Tot
Com
Load
Vol
Tot
Reps
15
15
15
Tot
Com
Load
15
Vol
Tot
Reps
15
15
15
Tot
Load
25
25
25
Vol
Com
300
1499
Session 20
Whole Body
Session 19-4-2016
SESSION 4
Tot
Reps
15
15
15
Com
15
15
15
Tot
Load
14
14
14
420
Vol
210
210
210
630
Tot
Reps
12
12
12
Tot
Com
12
12
12
Load
144
Vol
72
72
72
216
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
25
25
25
750
Vol
375
375
375
1125
Tot
Reps
10
10
10
Tot
Com
10
10
10
Load
20
Vol
10
10
10
30
Tot
Reps
10
10
10
Tot
Com
10
10
10
Load
100
Vol
50
50
50
150
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
210
Vol
105
105
105
315
Tot
Reps
Tot
Com
8
1
Load
24
Vol
24
Tot
Reps
15
15
15
Tot
Com
15
15
15
Load
90
Vol
45
45
45
135
Tot
Reps
15
15
15
Tot
Com
15
15
15
750
2174
Load
25
25
25
Vol
375
375
375
Session 4
1125
3261

Ananya: Phase - Anatomy Adaptation 1 Mobiity Drills

Загружено:

Сведения о документе

Исходное описание:

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Ananya: Phase - Anatomy Adaptation 1 Mobiity Drills

Загружено:

Авторское право:

Доступные форматы

Ananya

Phase - Anatomy Adaptation 1

Total Daily Volume

Phase - Anatomy Adaptation 2

Good Morning (loaded)

Total Daily Volume

Good Morning (loaded)

Total Daily Volume

Phase - Anatomy Adaptation 4

Good Morning (loaded)

Total Daily Volume

Phase - Anatomy Adaptation 5

Total Daily Volume

Phase - Anatomy Adaptation 5

Tricep Push down

Total Daily Volume

Вам также может понравиться