Chartiers Valley Lady Colts Strength Training Card

Strength Training Workout Card

Name:

_________________________________________

Phase:

Week 5 -- Ankles, Hips, Legs & Back

DATE:

7/16/2007

DATE:

7/18/2007

DATE:

7/19/2007

Rep Goal:

15-18

Rep Goal:

15-18

Rep Goal:

15-18

Rest Period:

90 seconds

Rest Period:

120 seconds

Rest Period:

120 seconds

Goal:

Muscluar Endurance

Goal:

Muscular Endurance

Goal:

Muscular Endurance

Ankle:

Ankle Joint Abduction

Leg:

Heel Raise

Leg:

Forward Knee Drive

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

Chest:

Bench

Back:

Glute-Has Gastroc 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

Ankle:

Ankle Joint Adduction

Leg:

Toe Raise

Leg:

Pawback

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

Hip:

Hip Abduction

Shoulder:

Upright Row

Back:

Good Morning

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

Hip:

Hip Adduction

Circuit:

Round 1

Arms:

Choice:____

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: