Cathy L. 170414 ABC

	A	B	C	D	E	F	G	H	J	K	L	M	N	O	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AE	AF	AG	AH	AI	AJ	AL	AM	AN	AO	AP	AQ	AS	AT	AU	AV	AW	AX	AZ	BA	BB	BC	BD	BE
1	Cathy L.	Session	1						2						3							4						5						6						7						8

2			Mon, 4/ 17/ 17						Wed, 4/ 26/ 17						Wed, 5/ 3/ 17							Wed, 5/ 10/ 17						Wed, 5/ 17/ 17						Thu, 5/ 25/ 17						Mon, 6/ 5/ 17						Wed, 6/ 14/ 17
3	Section	A	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔		Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔
4	Warmup	SLGLBR Single Leg Glute Bridge	3	X	12/12	@		✖	3	X	8-12/leg	@		✔	3	X	6-8	@		✔		3	X	12	@		<	2-3	X	12	@		✔	2	X	12	@		✔	2	X	12	@		✔	2	X	12	@		✔
5	Warmup	KBARMBAR Kettlebell arm Bar	3	X	5/5	@	18	✔	3	X	5/5	@	18	✔	3	X	5/5	@	18	✔		3	X	5/5	@	18	<	2-3	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔
6	Warmup	SKIPSQR Skip Forward/Lateral/Back/Lateral	3	X	3	@		✔	3	X	3	@		✔	3	X	3	@		✔		3	X	3	@		<	2-3	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔
7	Strength 1	DBLKBFLPR Double Kettlebell Floor Press	5	X	5	@	18+18	✖	5	X	5	@	13's-18's	✔	5	X	5	@	18+18	✔		5	X	5	@	18+18	✔	4	X	8-10	@	18	✔	4	X	8-10	@	18	✖	4	X	8-10	@	18	✖	4	X	8-10	@	18	✖
8	Strength 1	KBDL Kettlebell Deadlift	4	X	8	@	62	✔	4	X	8	@	62	✔	4	X	8	@	62	✔		4	X	8	@	62	✔	4	X	8-10	@	62	✔	4	X	10	@	62	<	4	X	10	@	62	✔	4	X	10	@	62	>
9	Circuit 1	HKBNDPA Half Kneeling Band Pull Apart	3	X	12/leg	@	pink	✖	3	X	8-12/leg	@	pink	✖	2	X	8-12	@	pink	<		2	X	8-12	@	pink	✔	2	X	8-12	@	pink	✔	2	X	8-12	@	pink	✖	2	X	8-12	@	pink	✖	2	X	8-12	@	pink	✔
10	Circuit 1	TGUSUP2TS 1/2 Get Up Supine to Tall Sit	3	X	5/5	@	10-13	✖	3	X	5/5	@	10-13	✖	2	X	5/5	@	13	<		2	X	5/5	@	13	✔	2	X	5/5	@	13	✔	2	X	5/5	@	13	✔	2	X	5/5	@	13	<	2	X	5/5	@	13	<
11	Circuit 1	DBLKBRW Double Kettlebell Rack Walk	3	X	45	@	31+31	✖	3	X	45	@	31+31	✖	2	X	45	@	31+31	<		2	X	45	@	31+31	✔	2	X	45	@	31+31	✔	2	X	45	@	31+31	✔	2	X	45	@	31+31	✖	2	X	45	@	31+31	✖
12	Cool Down/Stretch	Self-Myofascial Release {QL}		X		@				X		@				X		@					X		@		✔		X		@		✔		X		@				X		@		✖		X		@		✖
13				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
14				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
15				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
16				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
17				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
18				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
19			Wed, 4/ 19/ 17						Fri, 4/ 28/ 17						Fri, 5/ 5/ 17							Fri, 5/ 12/ 17						Fri, 5/ 19/ 17						Wed, 5/ 31/ 17						Wed, 6/ 7/ 17						Fri, 6/ 16/ 17
20	Section	B	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔		Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔
21	Warmup	STABDB Dead Bug	3	X	12/12	@		✖	3	X	12/12	@		<	2	X	12/12	@		✔		2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔
22	Warmup	KBARMBAR Kettlebell arm Bar	3	X	5/5	@	18	✔	3	X	5/5	@	18	<	2	X	5/5	@	18	✔		2	X	5/5	@	18	✔	2	X	5/5	@	18	✖	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔
23	Warmup	SKIPSQR Skip Forward/Lateral/Back/Lateral	3	X	3	@		✔	3	X	3	@		<	2	X	3	@		✔		2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔
24	Circuit 1	SLGLBR Single Leg Glute Bridge	3	X	12/12	@		✖	3	X	12/12	@		<	3	X	8/8	@		>		3	X	8/8	@		<	3	X	8/8	@		✔	3	X	8/8	@		✔	3	X	8/8	@		>	3	X	8/8	@		✔
25	Circuit 1	TGUHKWM Get Up Half Kneeling Windmill	3	X	5/5	@	0-13	✖	3	X	5/5	@	0-13	✔	3	X	5/5	@	0-13	>		3	X	5/5	@	0-13	<	3	X	5/5	@	0-13	✔	3	X	5/5	@	0-13	✔	3	X	5/5	@	0-13	✔	3	X	5/5	@	10	✔
26	Circuit 1	INVROW Inverted Rows	3	X	12-15	@		✖	3	X	12-15	@		✔	3	X	12-15	@		✔		3	X	12-15	@		<	3	X	12-15	@		✖	3	X	12-15	@		✖	3	X	12-15	@		✖	3	X	12-15	@		✖
27	Circuit 2	GSQBOX Goblet Squat From Box	3	X	8-10	@	31	✖	3	X	8-10	@	31	<	3	X	8-10	@	26-31	✔		3	X	8-10	@	26-31	<	3	X	8-10	@	26-31	✔	3	X	8-10	@	26-31	✔	3	X	8-10	@	26-31	<	3	X	8-10	@	26-31	<
28	Circuit 2	HKBNDPR Half Kneeling Band Chest Press	3	X	8-10/leg	@	60	✖	3	X	8-10/leg	@	60	<	3	X	8-10/leg	@	50	✔		3	X	8-10/leg	@	50	<	3	X	8-10/leg	@	50	✖	3	X	8-10/leg	@	50	✖	3	X	8-10/leg	@	50	✖	3	X	8-10/leg	@	50	✖
29	Circuit 2	FW Farmer’s Walk	3	X	45	@	45+45	✖	3	X	45	@	45+45	<	3	X	45	@	45+45	✔		3	X	45	@	45+45	<	3	X	45	@	45+45	✖	3	X	45	@	45+45	✖	3	X	45	@	45+45	✖	3	X	45	@	45+45	✖
30				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
31				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
32				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
33				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
34			Fri, 4/ 21/ 17						Mon, 5/ 1/ 17						Mon, 5/ 8/ 17						Mon, 5/ 15/ 17							Mon, 5/ 22/ 17						Fri, 6/ 2/ 17						Mon, 6/ 12/ 17						Tue, 6/ 20/ 17
35	Section	C	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔		Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔	Sets	X	Reps	@	Load	✔
36	Warmup	SLGLBR Single Leg Glute Bridge	3	X	12/12	@		<	2	X	12/12	@		<	2	X	12/12	@		✔		2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔	2	X	12/12	@		✔
37	Warmup	KBARMBAR Kettlebell arm Bar	3	X	5/5	@	18	<	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔		2	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔	2	X	5/5	@	18	✔
38	Warmup	SKIPSQR Skip Forward/Lateral/Back/Lateral	3	X	3	@		<	2	X	3	@		✔	2	X	3	@		✔		2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔	2	X	3	@		✔
39	Circuit 1	KBDL Kettlebell Deadlift	4	X	3-5	@	70	<	3	X	3-5	@	70	✔	3	X	3-5	@	70	✔		3	X	5-8	@	70	✔	3	X	8	@	70	✔	3	X	8	@	70	✔	3	X	8	@	70	>	3	X	10	@	70	✔
40	Circuit 1	KBLMROW single Kettlebell Lawnmower Row	4	X	8-10	@	18	<	3	X	8-10	@	13-18	✔	3	X	8-10	@	13-18	✔		3	X	8-10	@	13-18	✔	3	X	10	@	13	✖	3	X	10	@	13	✖	3	X	10	@	13	✖	3	X	10	@	13
41	Circuit 1	Bridge and Sweep Progression	4	X	5/5	@		<	3	X	5/5	@		✔	3	X	5/5	@		✔		3	X	5/5	@		<	3	X	5/5	@		<	3	X	5/5	@		<	3	X	5/5	@		<	3	X	5/5	@
42	Circuit 2	RWSCC Offset Rack Walk + Suitcase Carry	3	X	45/45	@	26+31	<	2-3	X	45/45	@	31+35	<	2-3	X	45/45	@	31+35	✔		2-3	X	45/45	@	31+35	<	2-3	X	45/45	@	31+35	✔	2-3	X	45/45	@	31+35	✖	2-3	X	45/45	@	31+35	✖	2-3	X	45/45	@	31+35
43	Circuit 2	HKHFWALL Half Kneeling Hip Flexor Activation at Wall	3	X	12/12	@		<	2-3	X	12/12	@		<	2-3	X	12/12	@		✔		2-3	X	12/12	@		<	2-3	X	12/12	@		✔	2-3	X	12/12	@		<	2-3	X	12/12	@		✔	2-3	X	12/12	@
44	Circuit 2	STEPUPACT Step up Activation on Bench	3	X	12/12	@		<	2-3	X	12/12	@		<	2-3	X	12/12	@		✔		2-3	X	12/12	@		<	2-3	X	12/12	@		✔	2-3	X	12/12	@		<	2-3	X	12/12	@		✔	2-3	X	12/12	@
45				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
46				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
47				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
48				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
49				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
50				X		@				X		@				X		@					X		@				X		@				X		@				X		@				X		@
51