TRAINING PROGRAM: 6 WEEK PHASE | 3x per week
CLIENT: Giovanni Marroquin
MAIN FOCUS: Core, Shoulders, Glutes & Neutral spine
DATE: March 6th
*15-20 minutes of steady state cardio post workout, aim to keep heart rate at 70% of max heart rate.
[How to determine max heart rate: 220-Age | 50 yr old person = 220-50=170 beats per minute (bpm)]
Sets x
Day 1 Exercise Rest
Reps (time)
Shoulder: Band dislocation, band
Shoulders
WU scapula flossing, band front raise, 60 sec
Core 1 2x10
(SUS) band lateral raise, BW downward dog (EOR)
Back
into BW high plank.
WU Back: BW X raise, KB deadlift, BW 60 sec
2 2x10
(SUS) world's greatest stretch flow (EOR)
3 DB over head rev lunge *alternating 3x24
superset 60 sec
(EOR)
4 Bicycle (abs) 3x24
5 Incline bench DB row [2-1-1-2] 3x8
superset 60 sec
(EOR)
6 Hollow plank hold 3x30sec
DB Dynamic flow
● High plank opp toe reach
● Hop forward into ¼ squat press 90 sec
7 2x10
● Side crunch L/R (EOR)
● Inchworm back to high plank
TERMS
WU: Warm up
SUS: Superset (perform exercises one after the other before taking a break)
EOR: End of round
BW: Bodyweight only | BB: Barbell | DB: Dumbbell | KB: Kettlebell
L/R: Left and Right
TECHNIQUES: Superset, Tri-set, Drop-set, Pyramid, Giant, Cluster, Straight.
Sets x
Day 2 Exercise Reps Rest
(time)
1 minute jump rope
Glutes
WU 30 sec BW squat (Wide stance) 2x(time 60 sec
Core 1
(SUS) 30 sec BW elbows to knees crunch indicated) (EOR)
Arms
1 minute dips
2 Cable machine hamstring curl
90 sec
Tri-set 3 DB sumo deadlifts *hinge 3x10 (EOR)
4 DB bicep iso hold + 10 curls
5 Smith glute bridge iso hold + 10
90 sec
Tri-set 6 BW bird dog *10 total reps 3x10
(EOR)
7 DB step up *glute focused L/R
DB walking lunges / end with 20
8 3x20 steps 60 sec
standing calf raise
TERMS
WU: Warm up
SUS: Superset (perform exercises one after the other before taking a break)
EOR: End of round
BW: Bodyweight only | BB: Barbell | DB: Dumbbell | KB: Kettlebell
L/R: Left and Right
TECHNIQUES: Superset, Tri-set, Drop-set, Pyramid, Giant, Cluster, Straight.
Sets x
Day 3 Exercise Reps Rest
(time)
FULL
Arms WU 1 Bike or Elliptical 10 minutes -
2 DB Squat press 3x12
60 sec
Superset
(EOR)
3 KB Farmers walk *uneven weights 3x20 steps
4 DB front raise
90 sec
Tri-set 5 DB lateral raise 3x10
(EOR)
6 DB rear delt row *hinge
7 DB curtsy step up into high knees L/R 3x10 60 sec
8 Machine lat pull-down *midback
60 sec
Superset 3x12
(EOR)
9 Machine row *lowerback
10 Rope crunch (upper abs) 3x12
60 sec
Superset
(EOR)
11 X body crunch (lower abs) 3x24
12 Rope pushdown
60 sec
Superset 3x12
(EOR)
13 Rope hammer curls
TERMS
WU: Warm up
SUS: Superset (perform exercises one after the other before taking a break)
EOR: End of round
BW: Bodyweight only | BB: Barbell | DB: Dumbbell | KB: Kettlebell
L/R: Left and Right
TECHNIQUES: Superset, Tri-set, Drop-set, Pyramid, Giant, Cluster, Straight.
KEY: Make sure to perform your warm up at the start of your workout and cardio at the end to help
you loosen up any tight muscles. After performing post cardio you can stretch. Drink plenty of water
and adhere to your break time. If an exercise is causing uncomfortable pain STOP immediately.