| Strength Training Workout Card | ||||||||||||||
| Name: | _________________________________________ | Phase: | Week 6 -- Ankles, Hips, Legs & Back | |||||||||||
| DATE: | 7/16/2007 | DATE: | 7/18/2007 | DATE: | 7/19/2007 | |||||||||
| Rep Goal: | 13-15 | Rep Goal: | 13-15 | Rep Goal: | 13-15 | |||||||||
| Rest Period: | 120 seconds | Rest Period: | 120 seconds | Rest Period: | 120 seconds | |||||||||
| Goal: | Muscular Power | Goal: | Muscular Power | Goal: | Muscular Power | |||||||||
| Ankle: | Ankle Joint Abduction | Leg: | Heel Raise | 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 | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Chest: | Bench | Chest: | Bench | 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 | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Ankle: | Ankle Joint Adduction | Leg: | Toe Raise | 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 | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Hip: | Hip Abduction | Shoulder: | DB Military | 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 | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Hip: | Hip Adduction | Leg: | Leg Abduction | 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 | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | 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: | |||||||||