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On-campus

Trainer Name:

 

Anton Gasataya

 

Date:

07-Feb

2018

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:

______________________________________________