Chartiers Valley Lady Colts Strength Training Card

Strength Training Workout Card

Name:

_________________________________________

Phase:

Week 3 -- Legs & Back

DATE:

6/6/2007

DATE:

6/27/2007

DATE:

6/28/2007

Rep Goal:

13-15

Rep Goal:

13-15

Rep Goal:

13-15

Rest Period:

90 seconds

Rest Period:

90 seconds

Rest Period:

90 seconds

Goal:

Muscular Endurance

Goal:

Muscular Endurance

Goal:

Muscular Endurance

Leg:

Heel Raise

Leg:

Forward Knee Drive

Back:

Reverse Sit Ups

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Chest:

Bench

Back:

Glute-Has Gastroc Raise

Leg:

Lunge

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Leg:

Toe Raise

Leg:

Pawback

Back:

Reverse Back Raise

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Circuit:

Round 1

Back:

Good Morning

Leg:

Side Lunge

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Back:

Back Raise

Arms:

Choice:_______________________

Back:

Reverse Trunk Twist

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Push Ups

2 X 20 seconds

Push Ups

2 X 25 seconds

Push Ups

2 X 30 seconds

Set 1:

Set 2:

Set 1:

Set 2:

Set 1:

Set 2:

Sit Ups

2 X 20 seconds

Sit Ups

2 X 25 seconds

Sit Ups

2 X 30 seconds

Set 1:

Set 2:

Set 1:

Set 2:

Set 1:

Set 2: