Sample: 21 Week Program
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Foundations Training is the beginning of every new fitness program. We start with a minimum of three weeks of Foundations, with lifts being 3 sets of 10 reps.
This means that the weight you lift will be targeted so that you experience muscle fatigue in the last few reps, or about 50-75% of what you could lift just once (1 Rep Max).
We also work on basic conditioning. As with all moves, work at your own level. If you can't or don't want to jump, just take the jump out of it.This program is copyrighted to Mallory Cislo and Positively Fit Lake Highlands, LLC. Sharing or reproducing this workout is prohibited.
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Phase: Foundations OneWeek Number: OneDay Number: One
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Equipment
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Dumbbells; TRX or Bench; Cardio Machine or Body Weight
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Movement PatternWarm UpVideo/Additional Instructions
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5 Minute Full Body Warm Up Videohttps://www.youtube.com/watch?v=GCzecFateXc
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Circuit 1
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3 sets x 10 reps
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Upper Body Push PrimaryDumbbell Chest Presshttps://www.youtube.com/watch?v=X3YrlBmjWrY
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Lower Body Pull PrimaryTRX or Bench Hamstring Curlshttps://www.youtube.com/watch?v=dYe7tcP4HEc
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Accessory/CorrectiveDumbbell Bicep Twist Curlhttps://www.youtube.com/watch?v=jp9fFzaGx4Q
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Core [Isometric/Rotational (Fwd/Rev Flexion)]
Super(wo)man - Hold for 30 secondshttps://www.youtube.com/watch?v=R4cbB38p_q8
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Circuit 2
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Sample Set
 
 
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