Training Templates.xlsx
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Day 1 - Full Body
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Movement PatternExercise
Sets
Reps
Rest
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1)PowerMed Ball Floor Slam38
60s.
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2a)LB Knee-Dominant
DB Rear-Foot Elevated Split Squat
36
90s.
5
2b)UB Vertical Pull
Assisted or Bodyweight Chin-Up
36
90s.
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3a)LB Hip-Dominant45° Back Extension310
60s.
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3b)UB Horizontal PushDB Bench Press38
60s.
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3c)CoreDeadbug310
60s.
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Day 2 - Full Body
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Movement PatternExercise
Sets
Reps
Rest
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1)PowerBox Jump35
60s.
15
2a)LB Hip-DominantDeadlift off Blocks35
90s.
16
2b)UB Vertical Push
Half-Kneeling Landmine Press
36
90s.
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3a)LB Knee-DominantDB Split Squat38
60s.
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3b)UB Horizontal Pull1 Arm DB Row38
60s.
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3c)CoreStanding Pallof Press38
60s.
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Fat Loss - 2x per Week
Fat Loss - 3x per Week
Performance - 2x per Week
Performance - 3x per Week
Performance - 4x per Week
 
 
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