Training Program for Nash

Session Seven
Warm Up
On your own, but reccommended 15-20min at 50-60% of HRR

Resistance Training
Exercise
1 a) Goblet Squat
1 b) Chest Press

Reps

Weight

1 c) Glute Roll Outs on

Stability Ball
Rest

Reps

Weight

Reps

Weight
6 na
8 na

8
10

30
40

8
10

30
40

10

10

10

50

8e

na

2min
10e

50

10
8

50
25e

10

10

6e

5e

6e

1min

40sec
2min

2 a) Alternating Lunge
2 b) Seated Row
2 c) Bicep Curls
Rest
3 a) Tricep Kickbacks
3 b)Sunshine Push-Up
3 c) Side Plank
Rest

8e
10
8
2min

50
25e

na
8 na
6 na

na

na
1min na

Cool Down
Stretch

Time

Levator Scapula
Stretch
Figure 4

30sec
30 sec

Assisted Chest Stretch 30 sec

Seated Hamstring
Stretch
Babies Pose

30 sec
30sec

Next Week
I know you would like to learn how to foam roll, would you like to use our hour session to learn
that or instead of stretching during cool down I can teach you foam roling

Training Program for Nash

Session One
Warm Up
On your own, but reccommended 15-20min at 50-60% of HRR

Resistance Training
3 sets of each exercise with minimal weight to get form corrected and any miss alignments are
noted. The third set will me a max effort for 10 reps
Squat Analysis
Observations
Set
Weight
Reps
Notes
Feet- flat, heels not elevated,
pointed 15 degrees out

1 90 Bar

10

Knees- not caving in, pushed out

over top of the toes

2 120 + Bar

Hips- at or below parallel

3 120 + Bar

Back- in line with shin angle

4 N/A

Upper Body- Shoulders back,

neutral spine, chest up high
Head- eyes 15 degrees above
the horizon
Bench Press analysis
Observation
Feet - flat on the ground, pushing
into the ground
Knees - pointed out over top of
shoes
Butt - squeezed together
Abs- tight
Deadlift Analysis
Observation
Feet - narrow stance, toes
pointed as preferred, bar directly
over shoelaces
Knees - pressed against elbows
(pushed out)
Arms - straight at all times (no
shrugging or bending of the
elbows)
Butt - starts low moves up first
Back - straight, no arch
Hips - extend at the top

Cool Down
Stretch

Time

5 N/A

As more weight was

loaded, pelvis wasnt
neutral so cueing is
needed

6 N/A
Set

Set

Weight

Reps

Notes

1 90 + bar

2 150 + bar
3 170 + bar
4 170 + bar

4 Good cues: bend the

4 car and shoulder
4
blades flat

Weight

Reps

Notes

2 180 + Bar

Neck Was not at a

neutral position
Stick butt out to the
10 wall is a good cue

3 180 + Bar

10

1 90 + Bar

4 N/A
5 N/A
6 N/A

10

Levator Scapula
Stretch
Figure 4

30sec
30 sec

Assisted Chest Stretch 30 sec

Seated Hamstring
Stretch
30sec
Babies Pose
30sec

ur session to learn
m roling

miss alignments are

Notes

As more weight was

oaded, pelvis wasnt
neutral so cueing is
needed

Notes

Good cues: bend the

car and shoulder
blades flat
Notes

Neck Was not at a

neutral position
Stick butt out to the
wall is a good cue