In-Person

Example Full Body Hypertrophy - Rotator Cuff Focus

SEQ EXERCISE SETS TEMPO TARGET REPS REST S1 REPS S1 WGHT S2 REPS S2 WGHT S3 REPS S3 WGHT NOTES
Lower Body
1 Romanian Deadlift 4 2-1-1-0 8-12 1.5
1 Banded or Cable Leg Extension 5 2-1-1-0 8-12 1
Upper Body
2 Resistance Band External Rotation 3 2-1-1-0 6-10 1
2 Resistance Band Internal Rotation 3 2-1-1-0 4-8 1
2 Inverted Row 3 2-1-1-0 8-12 1
Lower Body
3 Standing calf raise (straight & bent leg) 4 2-1-1-0 8-12 1

Example Full Body Hypertrophy - Running Specific

SEQ EXERCISE SETS TEMPO TARGET REPS REST S1 REPS S1 WGHT S2 REPS S2 WGHT S3 REPS S3 WGHT NOTES
Lower Body
1 Single Leg RDL 3 2-1-1-0 8-10 2
1 Half Squats 3 2-1-1-0 8-10 2
1 Weight Step Ups 3 2-1-1-0 8-10 2
Upper Body
2 BB Bent Over Rows 3 2-1-1-0 8-10 2
2 Cable Seated Row 3 2-1-1-0 8-10 2

Example Aerobic Strength

SEQ EXERCISE SETS TEMPO TARGET REPS REST S1 REPS S1 WGHT S2 REPS S2 WGHT S3 REPS S3 WGHT NOTES
4x 12 min circuit. Perform exercise 1, then exercise 2 with 1 rest in between each set
1 Reverse lunge Step Up 3 2-1-1-0 10 1
2 Bent Over Rows 3 2-1-1-0 8-10 1
3 Sumo Deadlift 3 2-1-1-0 8-10 1
4 DB Floor Press 3 2-1-1-0 8-10 1
5 Reverse Lunge Single Leg RDL 3 2-1-1-0 8-10 1
6 Lunge Calf Raise 3 2-1-1-0 8-10 1

Virtual via Training Peaks

Screenshot 2025-01-15 at 21.46.02.png

Screenshot 2025-01-15 at 21.47.36.png