On-campus

Trainer Name: Anton Gasataya Date: 07-Feb 2018

Session #: 1 Client Training Goal: lose weight/ gain back strength

Warm-Up/Aerobic Training
Mode Intensity Duration Notes
Stairs 5RPE 5mins HR max: 170
RHR: 72 *THR based on HRR
THR: 120-140bpm*THR = %HRR +RHR
Dynamic Stretch Reps/Distance Sets Notes
RS Band warm up 10 2
Plyo jumps 10 2

Resistance Training
Exercise Weight Goal Reps Set 1 Set 2 Set 3 Rest Notes
TRX SQUATS none 10 45-60sec
Glute Brigdes none 10 45-60sec

Monster walks none 10 45-60sec

TRX PULLUPS none 10 45-60sec

Hor. Barbell Row 10 45-60sec
PLYO PUSH UPS/w
med ball 3lb 10 45-60sec
Back extension 10lb 10 45-60sec

Half sit ups none 15 45-60sec

Bull dogs none 15 45-60sec one side
Flexibility
Stretch/Muscle Group Time Held Reps Notes
Hand reach back and turn/
Chest 20 1
Cat/camel 20 1
Bend arm overhead/ Triceps 20 1
inverted hand side reach/ Lats 20 1
side arm reach/ shoulders 20 1
child pose/ lower back 20 1

Session Duration:__________ Client Signature:______________________________________________