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You won't be able to edit this Sheet as it is View only. Go to FILE and MAKE A COPY or DOWNLOAD.
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You will be able to edit that copy.
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Once you have filled in the before measurements, put your name in the title and Email me @ functionalprevention@gmail.com
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After the 4 weeks fill in your after measurements and I will workout all the differences for you!
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Name:
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Pre-test MeasureResultsPost-Test MeasureResultsTotal Change
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Weight (kg)Weight (kg)
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Chest (males)Chest (males)
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Waist (cm)Waist (cm)
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Stomach (cm)Stomach (cm)
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Hips (cm)Hips (cm)
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Arm (cm)Arm (cm)
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Strenght PreResultsNote Strenght PostResultsNoteTotal Change
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ExercisesTimeIf you were on your knees or any alterations you madeExercisesTimeIf you were on your knees or any alterations you made
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Plank Time: Plank Time:
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Side Plank Time (Left):Side Plank Time (Left):
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Side Plank Time (Right):Side Plank Time (Right):
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Superman Hold: (Left)Superman Hold: (Left)
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Superman Hold: (Right)Superman Hold: (Right)
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Push UpsPush Ups
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Jump Squats (How many in 30 seconds)Jump Squats
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V-HOLDV-HOLD
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1KM Run Time (optional)
1KM Run Time (optional)
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Make note of how you feel on a scale of 1 (bad) - 5 (great)
Before and After the Challenge
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How you feel beforeScoreHow you feel afterScoreTotal Chage
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Energy Levels 1-5Energy Levels 1-5
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Sleep 1-5Sleep 1-5
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Fitness 1-5Fitness 1-5
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Core Strength 1-5Core Strength 1-5
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Eating Habits 1-5Eating Habits 1-5
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Mood 1-5Mood 1-5
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Mental Health 1-5Mental Health 1-5
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Paragraph: It can be a great idea to write a few sentantances on how you currently feel, why you joined and what you expect at then end of the four weeks.
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This can keep you motivated and show you how far you have come.
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Before:
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After:
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