Ryan, this is your private page (only you have the link) and I will be adding nutrition, body composition and work out information here and will update as we go. 


Nutrition

First things first, go HERE to the client corner and enter the password ClientCGKC to read through this page. This is a good place to start, then next thing we can do is expand off of this and get your total calorie goals set (after we do your body composition test). 


Warm Up

1. Bike 3-5 minutes

2. Foam roll gastrocnemius 

3. Ankle mobility - bent knee ankle mobs for 10 reps each side, then hold stretch with knee locked out for 30 seconds each side

4.Seated Hip - 8 reps each side, hold each rep for 3 seconds and then release and repeat

5. Rear foot elevated quad and hip flexor stretch - 8 reps each side, hold each rep for 2 seconds and repeat

6. kneeling lateral hamstring stretch - 8 reps each side, hold each rep for 2 seconds and repeat

7. squat to hamstring stretch - 8 reps, squat with elbows inside of knees, push knees out when in the squat and then lift your hips up to stretch hamstrings

8. Single leg glute bridge - 8 reps each side, hold top contraction for 2 seconds, press through heel


Programming for 10/17 - 11-14

Monday: HIIT / Core

Tuesday: Full Body Split (60 minute training session)

Wednesday: Cardio 

Thursday: Full Body Split (60 minute training session)

Friday: Full Body Circuit

Saturday and Sunday: OFF

 

* Before each workout perform the warm up.

Monday: HIIT / Core

1. Treadmill at 10% incline and a speed of 3.4 - 4mph: 6 x 60 seconds on and 30 seconds off (walk for 60 seconds and then step off of onto the side of the treadmill while holding onto the railing and rest for 30 seconds, repeat 6 times)

2a. Plank: 3 x 30s

2b. Full Kneeling Palof Press Hold: 3 x 30s (45s rest)

3. Treadmill at 10% incline and a speed of 3.4 - 4mph: 6 x 60 seconds on and 30 seconds off

 

Wednesday: Cardio

1. Treadmill: walk at 10% incline at a speed of 3.4mph for 5 minutes then walk at 5% incline for 2 minutes - x 4

 

Friday: Full Body Circuit 

1. Perform each of the exercises, in order and with no rest in between, for 30 seconds each - try to get as many reps as possible in 30 seconds. After you finish the last exercise in the circuit rest 3-5 minutes. 

  • Week 1: 2 rounds
  • Week 2: 3 rounds
  • Week 3: 4 rounds
  • Week 4: 5 rounds

Push ups

Inverted Rows on Barbell (bodyweight) 

Standing Dumbbell Shoulder Press (use a weight that is challenging - around 30 seconds should be the failure point so choose a weight that you can press for 25-30 seconds - keep in mind that you can take small breaks, but keep pushing to get as many reps as possible)

Bodyweight Squats

Glute Bridge 

Plank

2. Dumbbell Swing: 30s on and 60s off x 4