WELLNESS MONITORING TOOLS.xlsx

	A	C	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AM	AN	AQ	AR	AT	AU	AW	AX	AZ	BA	BC	BD	BF	BG	BI	BJ	BL	BN	BO	BQ	BS	BU	BW	BX	BY	BZ	CC	CD
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2	Jenis Senaman	Atlet		Minggu 1								Minggu 2								Minggu 3								Minggu 4								RM Table	INTENSITY	LowerBodyPrimaryLifts		LowerBodySecondaryLifts		UpperBodyPrimaryLifts		UpperBodySecondaryLifts		OlympicPower		RehabPrehab		Core		Sets	Reps		Rests	Stretching	Cardio	WarmUps Table
3	LowerBodyPrimaryLifts	SWIT	System	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	R	L	REPS	INTENSITY																					Lookup List Name	Named Range			JumpsThrows
4	LowerBodySecondaryLifts	EJ	Straight8s	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	8	0.79	0	0.0%	SQUAT		SQUAT		PULLS AND CHIN UP		CHINS AND PULL UPS		OLYMPICS LIFTS		LOWER BODY		BRIDGES		10	1	1.5	3mins	BULK STRETCHES	MIXED GENERAL	Hips and Ankles	WarmUp1
5	UpperBodyPrimaryLifts	BAJONG	Straight12s	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	12	0.72	1	100.0%	Back Squat	100	Pickup Putdown DB Squat	75	Chin Ups	90	Lat Pull Down	70	Power Cleans	70	Sideways Box Step Up	70	Prone Bridge	25	9	2	1.4	2mins	8 Stretches For Major Muscle Groups	60 minutes of mixed cardio	PrePower	WarmUp2	← To add more WarmUp options follow this task list		Squat Jump	80
6	UpperBodySecondaryLifts	CHE MAN	Straight10s	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	10	0.75	2	95.5%	Front Squat	110	Swiss Ball Wall Squat	60	Chin Ups (Hammer Grips)	85	Lat Pull Down (Underhand Grip)	70	Hang Cleans	70	Duck Lunge	70	Prone Bridge 3/4	15	8	3	1.35	60s	10 Stretches For Major Muscle Groups	55 minutes of mixed cardio	Bruce Lee	WarmUp3		1. Add a new line at the bottom of the WarmUps Table	Depth Jump	80
7	OlympicPower	CIBONG	Straight15s	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	15	0.68	3	91.7%	SideStep Squat	105	Barbell Single Leg Squat	75	Chin Ups (Underhand Grip)	90	Lat Pull Down (Hammer Grip)	70	Hang Clean + Push Press	70	Side Lying Glute Wall Slide	70	Prone Bridge Around the World	30	7	4	1.3	30s	15 Stretches For Major Muscle Groups	50 minutes of mixed cardio	Kiwi Dream	WarmUp4		Give it a unique name and a named range e.g. WarmUp6	Ice Skater	75
8	RehabPrehab	DUTCH	8DescendWeek1	8	0.79	8	0.79	8	0.79	8	0.79	7	0.81	7	0.81	7	0.81	7	0.81	6	0.83	6	0.83	6	0.83	6	0.83	5	0.86	5	0.86	5	0.86	5	0.86	4	88.5%	Pickup Putdown DB Squat	110	Bodyweight Single Leg Squat	50	Chin Ups (Rope/Towel Grip)	95	Chin Up (Weight Support)	75	Hang Clean + Front Squat	75	Low Butt Lifts (Hamstring)	75	Swiss Ball Tip Toe Bridge	35	6	5	1.25	15s	20 Stretches For Major Muscle Groups	45 minutes of mixed cardio	Prepare for Hurt	WarmUp5		2. Create your new Warm Up in column BU below the other ones
9	Core	GONCANG	8DescendSession1	8	0.79	7	0.81	6	0.83	5	0.86	8	0.79	7	0.81	6	0.83	5	0.86	8	0.79	7	0.81	6	0.83	5	0.86	8	0.79	7	0.81	6	0.83	5	0.86	5	85.7%	Sit Down Pause Squat	100	Wall Sit	45	Weighted Chin Ups	100	Chin Up (Rubber band Support)	70	Hang Clean + Front Lunge	70	Lying Butt Lifts	70	Swiss Ball Toe Tap	35	5	6	1.2		5 Minutes of Stretching - Focus on your key problem areas	40 minutes of mixed cardio	Summertime	WarmUp6		3. Create the named range using the name you
10	Stretches	AZAM	Straight6s	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	83.2%	DEADLIFT		Single Leg Wall Sit	50	Chin Ups with Pause and Slow Down Phase	100	PULLS AND ROWS		Hang Clean + Front Lunge + Push Press		Lying Butt Lifts - Feet on Medicine Ball		Swiss Ball Cross-under Toe Tap	35	4	7	1.15		10 Minutes of Stretching - Focus on your key problem areas	35 minutes of mixed cardio				made in step 1 e.g. WarmUp6
11	Cardio	BEDU	6DescendWeek1	6	0.83	6	0.83	6	0.83	6	0.83	5	0.86	5	0.86	5	0.86	5	0.86	4	0.89	4	0.89	4	0.89	4	0.89	3	0.92	3	0.92	3	0.92	3	0.92	7	80.9%	Deadlift - Off the Floor	110	Machine Squat (Calf Raise Machine)	70	PULLS AND ROWS		Bench Pull-Back	65	High Pull	65	Lying Butt Lifts - Feet on Box	65	Swiss Ball Cross-over Toe Tap	35	3	8	1.1		5 Minutes of Stretching - Focus on your Muscle Balance Issues	30 minutes of mixed cardio
12	JumpsThrows	SERUM	6DescendSession1	6	0.83	5	0.86	4	0.89	3	0.92	6	0.83	5	0.86	4	0.89	3	0.92	6	0.83	5	0.86	4	0.89	3	0.92	6	0.83	5	0.86	4	0.89	3	0.92	8	78.8%	Deadlift - Off the Pins	100	DEADLIFT		Bench Pull	80	Bench Pull-Back + Bench Pull	75	Single DB Clean and Press	75	Ball Squeeze Between Knees	75	Superman	15	2	9	1.05		10 Minutes of Stretching - Focus on your Muscle Balance Issues	25 minutes of mixed cardio
13		CHAPPY	Straight64s	6	0.83	6	0.83	4	0.89	4	0.89	6	0.83	6	0.83	4	0.89	4	0.89	6	0.83	6	0.83	4	0.89	4	0.89	6	0.83	6	0.83	4	0.89	4	0.89	9	76.9%	Deadlift - Top Down	90	Deadlift - One Leg Forward	80	Standing Dumbbell Row	80	Bench Pull (Fast Movements at ~50% Load)	60	Dumbbell Snatch	60	Clam (Butt Activation)	60	Advanced Superman	30	1	10	1		HIPS	20 minutes of mixed cardio
14		JEMEY	Block64s	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	6	0.83	4	0.89	4	0.89	4	0.89	4	0.89	4	0.89	4	0.89	4	0.89	4	0.89	10	75.2%	Deadlift - Off the Pins with Toe Raise	105	Single Leg Deadlift	75	Bent Over Row - Barbell	80	Dumbell Row - Knee on Bench	60	Barbell Push Press	60	Double Leg Lifts	60	Press-up Walkouts	35		11	0.95		Kneeling Hip Flexor Stretch	15 minutes of mixed cardio
15	Fasa Latihan	SHOBREY																																		11	73.6%	Deadlift - Off the Floor with Toe Raise	115	LUNGE/SPLIT SQUAT		Alternate Bent Over DB Row	80	Dumbell Row with Twist	60	Dumbbell Push Press	60	Glute Med Exercise with Tubing	60	Walkouts from Standing	40		12	0.9		Crouching Hip Flexor Stretch	10 minutes of mixed cardio
16	General Preparation - Technique Development	UDT																																		12	72.1%	Deadlift - Uneven Load	115	Bodyweight Walking Lunge	60	PUSH AND PRESS		Seated Cable Row	60	KETTLE BELLS AND IMPLEMENTS	60	Band March Lower	60	Side Bridge	25		13	0.85		Hip Flexor + Quad Lunge Stretch	TREADMILL
17	General Preparation - Strength Base	BONZER																																		13	70.6%	Deadlift - 1 Arm Barbell	95	Bodyweight Split Squat	60	Barbell Chest Press	90	Seated Cable Row - 1 Arm	55	Kettle Bell Figure 8's	55	Bodyweight Calf Raise 2-Up-1-Down	55	Side Bridge with Leg Lift	30		14	0.8		Off The Bench Hip Flexor	Treadmill - 40 minutes steady
18	General Preparation - Hypertrophy	UCOP																																		14	69.1%	LUNGE/SPLIT SQUAT/STEP UP		DB Split Squat	75	DB Chest Press	85	Seated Cable Row - Alternate Arm	55	Kettle Bell Swings - 2 hands	55	Rubber Band Ankle Strengthening	55	Side Bridge 3/4	15		15	0.75		Kneeling Hip Flexor and Quad Stretch	Treadmill - 35 minutes steady	Warm Ups
19	General Preparation - Muscle Endurance	NASA																																		15	67.6%	Barbell Split Squat	95	OTHER		Incline Chest Press	95	Standing Cable Row	65	Kettle Bell Swings - 1 hand	65	Physio Rehab Exercises (as prescribed)	65	Swiss Ball Side Bridge	30		16	0.7		QUADS	Treadmill - 30 minutes steady	Hips and Ankles
20	Specific Preparation - Strength	KENT																																		16	66.1%	Dumbbell Split Squat	85	Standing cable hamstring curls	60	Decline Chest Press	90	Standing Cable Row - 1 Arm	60	Kettle Bell Swings - Swap Hands	60	UPPER BODY	60	Side Bridge Up and Downs	30		17	0.65		Standing Quad Stretch	Treadmill - 25 minutes steady	Bike - 10 mins steady
21	Specific Preparation - Strength and Power	NABIL																																		17	64.6%	Barbell Lunge	105	Seated calf raise	60	DB Chest Fly	85	Standing Cable Squat and Pull	60	Turkish Get Up	60	Chin Tucks	60	Side Bridge Up and Downs - Feet on Box	35		18	0.6		Side Lying Quad Stretch	Treadmill - 20 minutes steady	Look to the Ceiling Stretch
22	Specific Preparation - Power	POKYENG																																		18	63.1%	Dumbbell Lunge	95	Abductor Outer Thigh machine	60	DB incline Chest press	85	PUSH AND PRESS		Turkish Half Get Up		YTWL					19	0.55		Kneeling Hip Flexor and Quad Stretch	Treadmill - 15 minutes steady	Lying Butt Lifts
23	Specific Preparation - Power Endurance	YOB																																		19	61.6%	Barbell Front Lunge	110	Adductor Inner Thigh machine	60	Chest Press Machine	80	DB Shoulder Press	70	Kettle Bell Windmill		Scapular Y-T-W					20	0.5		Look to the Ceiling Stretch	Treadmill - 10 minutes steady	Walkouts from Standing
24	Strength Maintenance	CHENG																																		20	60.1%	Barbell Reverse Lunge	110			Pec Fly Machine	80	Shoulder Press Machine	65	Kettle Bell - Swing and Hold		Scapular T-W-L					15/15/12/12	3		Face Down Single Leg Quad Stretch	Treadmill - 4 x 5 min intervals (3min rest)
25	Competition	PUTEH																																				Barbell Bench Step Up	105			Dip (bodyweight)	100	Dumbell Shoulder Fly	60	Kettle Bell Farmers Walk - 2 Hands		Scapular Y and T					15/15/12/10	3.1		Face Down Double Leg Quad Stretch	Treadmill - 5 x 4 min intervals (2min rest)	PrePower
26		DANI																																				MACHINE				Dip (weight support)	85	Bent-Over Dumbbell Reverse Fly	55	Kettle Bell Farmers Walk - 1 Hand		Scapular T and W					15/12/12/10	3.2		Partner Assisted Face Down Quad Stretch	Treadmill - 6 x 3 min intervals (2min rest)	Rower - 1000m Steady
27		CEP																																				Leg Press	90					DB Shoulder Shrug	55	Kettle Bell Alternating Floor Press		Scapular W and L					15/12/12/10	3.3		HAMSTRING	Treadmill - 10 x 2 min intervals (1min rest)	Cobra Stretch
28	Workout Schedule	HAKIM																																				Leg Curl	85					Bent-Over Cable Reverse Fly		Kettle Bell Alternating Renegade Row		Scapular Y					12/12/10/10	3.4		Leg-Up Hamstring Stretch	Treadmill - 5 x 2 min intervals (1min rest)	Prone Bridge Around the World
29	Isnin, Khamis	BLACK																																				Leg Extension	80					ARMS		Kettle Bell Double Jerk		Scapular T					12/10/8/8	4		Seated Single Leg Toe Touch Stretch	Treadmill - 10 x 1 min intervals (1min rest)	Skipping - 4 x 60s
30	Isnin Rabu	CONAN																																				Calf Raise	80					DB Biceps Curl	60	Kettle Bell Double Snatch		Scapular W					12/10/8/6	4.05		Seated Double Leg Toe Touch Stretch	Treadmill - 5 x 1 min intervals (1min rest)
31	Ahad, Selasa	SAMEER																																										DB Hammer Curl	60	Kettle Bell Front Squat		Scapular L					10/10/8/8	4.1		Standing Toe Touch Hamstring Stretch	Treadmill - 10 x 1 min intervals (30s rest)	Bruce Lee
32	Ahad, Rabu	ZAREP																																										Z-Bar Biceps Curl	60	Kettle Bell See Saw Press		Hands Up The Wall					10/8/8/6	4.15		Standing Crossover Toe Touch Stretch	Treadmill - 5 x 1 min intervals (30s rest)	Downward Facing Dog
33	Ahad, Khamis	JALI SAMRENTAP																																										Z-Bar Supinate Curl	60	Kettle Bell Thruster		Lying Dumbbell Rotator Cuff					10/8/8	3.15		Kneeling Straight Leg Hamstring Stretch	BIKE	Prone Bridge Around the World
34	Ahad, Selasa, Khamis	SUE																																										Biceps Curl Machine	55	Kettle Bell Overhead Squat		Standing Dumbbell Rotator Cuff					10/8/6	3.2		Kneeling Bent Leg Hamstring Stretch	Bike - 60 mins steady	Kettle Bell Figure 8's
35	Isnin, Selasa, Rabu	SYA																																										Standing Cable Curl	60	Tyre Flips		Standing Cable Rotator Cuff					10/6/6	3.25		Back Lying Single Leg Hamstring Stretch	Bike - 55 mins steady	Cossak Groin Stretch
36	Isnin, Selasa, Khamis																																											DB Triceps Kickback	55	Sled Pull - Walking Forwards		Straight Arm Pulldown - Close Range					8/8/8/6	4.2		GROIN	Bike - 50 mins steady
37	Ahad , Isnin Selasa, Rabu																																													Sled Pull - Walking Backwards		Straight Arm Pulldown - Full Range					8/8/6/6	4.25		Seated Feet Together Groin Stretch	Bike - 45 mins steady	Kiwi Dream
38	Isnin, Selasa, Rabu, Khamis																																													Powerbag - Farmers Walk (bag in front)		Cable Shoulder Retractions					8/8/6	3.25		Seated Legs Apart Groin Stretch	Bike - 40 mins steady	Scapular Y-T-W
39																																														Powerbag - Farmers Walk Drop and Pickup		Cable Shoulder Retractions + Straight Arm Pulldown					8/6/6	3.3		Standing Split Legs Floor Touch	Bike - 35 mins steady	Standing Cable Rotator Cuff
40																																														Powerbag - Farmers Walk (1 bag in each hand)							8/6/4	3.35		Crouching Groin Stretch	Bike - 30 mins steady	Kneeling Hip Flexor and Quad Stretch
41																																														Powerbag - Farmers Walk (1 bag in 1 hand)							8/6/6/6	4.35		Cossak Groin Stretch	Bike - 25 mins steady	Boxing - Heavy Bag Jabs - 3 x 45s
42																																														Powerbag -2 Handed Lift to Shoulder							8/6/6/4	4.4		GLUTES	Bike - 20 mins steady
43																																														Powerbag -1 Handed Lift to Shoulder							6/6/6/4	4.45		Back Lying Knee Pull Butt Stretch	Bike - 15 mins steady	Prepare for Hurt
44																																														Powerbag - Clean and Press							6/6/4/4	4.5		Back Lying Angle Knee Pull Butt Stretch	Bike - 10 mins steady	Spin Bike - 10min of 20s intervals (20s rest)
45																																														OTHER LIFTS							6/6/4	3.5		Leg Underneath Front Lying Butt Stretch	Bike - 30 mins of 3 min intervals (1 min rest)	Walking Lunges - 30 Steps Backwards
46																																														Bar Twist							6/4/4	3.55		Back Lying Ankle to Knee Butt Stretch	Bike - 25 mins of 3 min intervals (1 min rest)	Pushups - 20 reps with 5 clap reps
47																																														Heavy Cable Twist							6/5/4	3.6		Off the Floor Ankle to Knee Butt Stretch	Bike - 20 mins of 3 min intervals (1 min rest)	Skipping - 2 mins + 1 min of Doubles
48																																														Dumbbell Curl and Press										High Bench Butt Stretch	Bike - 20 mins of 2 min intervals (1 min rest)
49																																														Jammer - 1 Arm										Seated Crossover Butt Stretch	Bike - 15 mins of 2 min intervals (1 min rest)	Add new Warm ups here
50																																														Jammer - 2 Arm										Seated Crossover Knee Hug Stretch (Kitp35)	Bike - 10 mins of 2 min intervals (1 min rest)	(don’t forget to make a named range)
51																																														Big Rope Pulls										LOWER LEG	Bike - 20 mins of 1 min intervals (1 min rest)
52																																														DB Punch Combo #1										Straight Leg Calf Stretch	Bike - 15 mins of 1 min intervals (1 min rest)	Summertime
53																																														Deadlift + Bent Over Row										Bent Leg Calf Stretch	Bike - 10 mins of 1 min intervals (1 min rest)	Run
54																																														Rope Climb (no feet)										Raised Toe Calf/Achilles Stretch	SPIN BIKE	Walk
55																																																								Kneeling Shin Stretch	Spin Bike - 20min of 1 min intervals (1 min rest)	Stretch
56																																																									Spin Bike - 15min of 1 min intervals (1 min rest)	Skip
57																																																								TORSO	Spin Bike - 10min of 1 min intervals (1 min rest)
58																																																								Seated Twist	Spin Bike - 20min of 30s intervals (30s rest)
59																																																								Lying Leg Over Rotation Stretch	Spin Bike - 15min of 30s intervals (30s rest)
60																																																								Standing Side Bend Stretch	Spin Bike - 10min of 30s intervals (30s rest)
61																																																								Standing Crossover Side Bend Stretch	Spin Bike - 20min of 20s intervals (20s rest)
62																																																								Cobra Stretch	Spin Bike - 15min of 20s intervals (20s rest)
63																																																								Cobra + Prayer Stretch Combo	Spin Bike - 10min of 20s intervals (20s rest)
64																																																								Prayer Stretch	Spin Bike - 20min of 20/30/40s intervals
65																																																								UPPER BODY	Spin Bike - 15min of 20/30/40s intervals
66																																																								Fall-away Chest and Shoulder Stretch	Spin Bike - 10min of 20/30/40s intervals
67																																																								Wall Chest Stretch	ROWER
68																																																								Across the Body Shoulder Stretch	Rower - 2500m Steady
69																																																								Overhead Tricep Stretch	Rower - 2000m Steady
70																																																								Arms Behind the Back Pushdown Stretch	Rower - 1500m Steady
71																																																								Door Frame Double Shoulder Stretch	Rower - 1000m Steady
72																																																								Seated Chin to Chest Mid Back Stretch	Rower - 4 reps of 1000m (2 mins rest)
73																																																								Sitting Bent knees Chest to Floor Stretch	Rower - 3 reps of 1000m (2 mins rest)
74																																																								Double Arm High Behind the Back Stretch	Rower - 2 reps of 1000m (2 mins rest)
75																																																									Rower - 6 reps of 500m (1 min rest)
76																																																								OTHER STRETCHES	Rower - 5 reps of 500m (1 min rest)
77																																																								Downward Facing Dog	Rower - 4 reps of 500m (1 min rest)
78																																																								Hanging Stretch	Rower - 3 reps of 500m (1 min rest)
79																																																								Slump Stretch	Rower - 2 reps of 500m (1 min rest)
80																																																								Seated Thoracic Flexion Stretch	Rower - 8 reps of 1 minute (30s rest)
81																																																								Swiss Ball Side Bend	Rower - 7 reps of 1 minute (30s rest)
82																																																								lateral lunge with side bend p 211 kit	Rower - 6 reps of 1 minute (30s rest)
83																																																									Rower - 5 reps of 1 minute (30s rest)
84																																																								PARTNER ASSISTED STRETCHES	Rower - 4 reps of 1 minute (30s rest)
85																																																								Partner Assisted Standing Hamstring Stretch	Rower - 3 reps of 1 minute (30s rest)
86																																																								Partner Assisted Lying Straight Leg Hamstring Stretch	Rower - 2 reps of 1 minute (30s rest)
87																																																								Partner Assisted Lying Bent Leg Hamstring Stretch	Rower - 10 sets of 10 strokes (30s rest)
88																																																								Partner Assisted Lying Glute Stretch	Rower - 8 sets of 10 strokes (30s rest)
89																																																								Partner Assisted Piriformis Stretch	Rower - 6 sets of 10 strokes (30s rest)
90																																																								Partner Assisted Seated Thoracic Flexion Stretch	Rower - 4 sets of 10 strokes (30s rest)
91																																																								Partner Assisted Seated Groin Stretch	Rower - 10 sets of 6 strokes (30s rest)
92																																																								Partner Assisted Lying Groin Stretch	Cross Trainer - 20 minutes steady
93																																																								Partner Assisted Spinal Stretch - Knees to Chest	Cross Trainer - 15 minutes steady
94																																																								Partner Assisted Spinal Rotation Stretch	Cross Trainer - 10 minutes steady
95																																																								Partner Assisted Standing Chest and Shoulder Stretch	Cross Trainer - 5 minutes steady
96																																																								Partner Assisted Lunge Stretch - Back Foot Lifted
97																																																								Partner Assisted Hip Flexor Stretch - Thomas Position
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