Phase1_Strength_and_Robustness_2014

	A	B	D	E	F	G	H	I	J	K	L	M	N	O	Q	R	T
1
2		#REF!				Glasgow Ultimate Fitness Phase 1: Strength and robustness introduction
3							NAME
4							SQUAD #
5
6	Dynamic Warm Up				(i.e. no static stretching)
7	Squats		x10		Forward Lunges			x10		Keyhole Arm Swings				x10	Bush Whackers		x10
8	Backslaps		x10		Calf Stretch			x10		Open/Close Gates				x10	Side Lunges		x10
9										Walking Hamstrings				x10	Hamstring Kicks		x10
10
11	Weight lifted should be progressive and dependent upon lifting technique and current conditioning level
12	Try to complete 1 of each session per week											Rest period 2 minutes between sets
13	Session 1:						Week 1				Week 2			Week 3		Week 4
14	Date:
15	Exercise				Sets/Reps
16	1	Back Squat			3 x 10
17	2	Stiff Leg Deadlift			3 x 10
18	3	Bench Press			3 x 10
19	4	Single Arm DB Row			3 x 10
20	5	Forward Lunge			3 x 10
21	6	Prone Plank			3 x 30secs
22		Cable Rotations			3 x 10
23
24	Session 2:						Week 1				Week 2			Week 3		Week 4
25	Date:
26	Exercise				Sets/Reps
27	1	Deadlift			3 x 10
28	2	Back Squat			3 x 10
29	3	Stiff Leg Deadlift			3 x 10
30	4	Push Press			3 x 10
31	5	Lat Pulldowns			3 x 10
32	6	Plank			3 x 30secs
33		Russian Twists			3 x 10
34
35					15 exercises, at least 1 from each category. Perform each for 1 min in blocks of 3 with 1 min rest between blocks i.e. 3 active, 1 rest, repeated 5 times.
36	Session 3: Bodyweight
37	Session 3: Bodyweight				To progress, use a combination of:
38							Increase no of exercises in each block
39							Increase total no of exercises
40	Whole Body			Core				Arms/Chest/Back					Legs			Back/Bum/Hips
41	Bear walk			Crunches (regular)				Tricep dips					Lunge clock (P)			Back raises
42	Crab walk				Reverse			Push ups (regular)					Calf raises			Supermans
43	Duck walk				Cycle				Wide arm				Squat			Lateral leg raise (P)
44	Mountain climbers			Bridge Marching					T				Box step ups (P)			Scissors
45	Prisoner get-ups			Triples					Diamond				Romanian deadlift (P)			Vertical leg crunches
46	Burpees			Plank (regular)					Elevated legs				Wall Sit
47					Side plank (P)								One legged balance (P)
48					Twist through									Back foot on bench elevated split squat
49				Dead bug										Skater squat - bend non-supporting leg at knee
50	(P): Pair of exercises; must be performed twice, concentrating on one side at a time.
51
52	Post-workout
53		Cooldown Stretching - Hold each stretch for 20 - 30 seconds
54		Foam Roll
55		Food and water