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  • Phase 4 - First Week Day Exercise Se Ts Rep S Rest Rep Speed Instructi Ons Reps Monday

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    PedrosCristina
    25 visualizzazioni4 pagine
    The document outlines an abdominal exercise routine divided into three phases over three weeks. It provides details of exercises to be completed on Mondays, Wednesdays and Fridays, including the number of sets and reps and rest periods between exercises. The routine focuses on exercises such as hanging leg raises, planks, and side bends and increases intensity over the three weeks by reducing rest periods and adding variations like side crunches with leg lifts.

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    Phase-4.docx

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    The document outlines an abdominal exercise routine divided into three phases over three weeks. It provides details of exercises to be completed on Mondays, Wednesdays and Fridays, including the number of sets and reps and rest periods between exercises. The routine focuses on exercises such as hanging leg raises, planks, and side bends and increases intensity over the three weeks by reducing rest periods and adding variations like side crunches with leg lifts.

    Copyright:

    © All Rights Reserved
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    25 visualizzazioni4 pagine

    Phase 4 - First Week Day Exercise Se Ts Rep S Rest Rep Speed Instructi Ons Reps Monday

    Caricato da

    PedrosCristina
    The document outlines an abdominal exercise routine divided into three phases over three weeks. It provides details of exercises to be completed on Mondays, Wednesdays and Fridays, including the number of sets and reps and rest periods between exercises. The routine focuses on exercises such as hanging leg raises, planks, and side bends and increases intensity over the three weeks by reducing rest periods and adding variations like side crunches with leg lifts.

    Copyright:

    © All Rights Reserved
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 4

    Phase 4 - First Week

    Day Exercise Se Rep Rest Rep Instructi Reps


    ts s Speed ons
    Monday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 60 10 standing
    sec sec
    Wed Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 60 20 standing
    sec sec
    Friday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 70 20 standing
    sec sec
    Phase 4 - Second Week
    Day Exercise Se Rep Rest Rep Instructi Reps
    ts s Speed ons
    Monday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 normal each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 70 10 standing
    sec sec
    Wednes Hanging Leg 3 failur 10 normal
    day Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 normal each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 70 10 standing
    sec sec
    Friday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 normal each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 80 20 standing
    sec sec
    Phase 4 - Third Week
    Day Exercise Se Rep Rest Rep Instructi Reps
    ts s Speed ons
    Monday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 slow each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 80 10 standing
    sec sec
    Wednes Hanging Leg 3 failur 10 normal
    day Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 slow each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 80 10 standing
    sec sec
    Friday Hanging Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball Jacknife 3 failur 10 normal
    e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Abdominal Flutter 3 failur 10 normal
    Kicks e sec
    Plank With 3 failur 10 normal
    Weights e sec
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Crunch With 3 failur 10 slow each side
    Leg Lift e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 80 10 standing
    sec sec

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