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ClientGoal
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MartaWeight Loss
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Measurements
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Weight160
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Body Fat28%
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Neck13
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Chest35
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Bicep R10
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Bicep L10
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Forearm R9
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Forearm L9
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Waist30
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Hips40
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Thigh R22
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Thigh L23
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Calf R14
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Calf L14
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OHS Assessment - 10/27/19
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Overactive MuslesLateral gastrocnemius
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Peroneal complex
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Biceps femoris
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Tensor Fascia Latae (TFL)
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Underactive MusclesAnterior tibialis
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Posterior tibialis
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Medial gastrocnemius
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Gluteus medius
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RecommendationsSMR Tensor Fascia Latae
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SMR Calves
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SMR Hamstrings
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SMR Peroneals
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Static Supine Biceps Femoris Stretch
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Static Seated Calf Stretch
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Static 3d Standing TFL Stretch
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Static Standing TLF Stretch
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Training Program
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Phase 1 - 11/04/19-12/04/19
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ComponentExerciseSetsWeightVolumeIntensityRestNotes
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Warm UpSMR Tensor Fascia Latae1
30s duration
Tempo - Slow
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SMR Calves1
30s duration
Tempo - Slow
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SMR Hamstrings1
30s duration
Tempo - Slow
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SMR Peroneals1
30s duration
Tempo - Slow
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Static Supine Biceps Femoris Stretch
1 each side
30s duration
Tempo - Slow
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Static Seated Calf Stretch1 each side
30s duration
Tempo - Slow
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Static 3d Standing TFL Stretch1 each side
30s duration
Tempo - Slow
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Static Standing TLF Stretch1 each side
30s duration
Tempo - Slow
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Static Kneeling Hip Flexor Stretch1 each side
30s duration
Tempo - Slow
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Posterior Tibialis212 repsTempo - Slow
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Single Leg Balance Reach Multiplanar
1 each side10 reps
Tempo - Medium
30s duration
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CoreFloor Bridge110 reps
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Plank1
30s duration
Tempo - Slow
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Floor Prone Cobra110 reps
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Tall-kneeling Cable Rotation1 each side10 reps
Tempo - Medium
30s duration
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Squat Jump with Stabalization110 reps
Tempo - Medium
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StrengthStability Ball Dumbbell Press112 repsTempo - Slow
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Stability Ball Dumbbell Row112 repsTempo - Slow
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Single Leg Scaption112 repsTempo - Slow
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Stability Ball Dumbbell Tricep Extension
112 repsTempo - Slow
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Single Leg Dumbbell Curl112 repsTempo - Slow
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Prisoner Squat112 repsTempo - Slow
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Lunge - Sagital Plane112 repsTempo - Slow
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Cool DownSMR Tensor Fascia Latae1
30s duration
Tempo - Slow
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SMR Calves1
30s duration
Tempo - Slow
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SMR Hamstrings1
30s duration
Tempo - Slow
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SMR Peroneals1
30s duration
Tempo - Slow
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Static Supine Biceps Femoris Stretch
1 each side
30s duration
Tempo - Slow
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Static Seated Calf Stretch1 each side
30s duration
Tempo - Slow
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Static 3d Standing TFL Stretch1 each side
30s duration
Tempo - Slow
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Static Standing TLF Stretch1 each side
30s duration
Tempo - Slow
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Static Kneeling Hip Flexor Stretch1 each side
30s duration
Tempo - Slow
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CardioRunning3 miles
Tempo - Medium
Warm up with light pace ~3min. Run at medium pace ~20-25min. Cool down light pace ~3-5min.
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Training Schedule
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DayActivitiesCompleted
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SundayWarm-up
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Active Recovery
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MondayWarm-up
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Core
89
Strength (as circuit 2 sets)
90
Cool Down
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TuesdayWarm-up
93
Cardio
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Cool Down
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WednesdayWarm-up
97
Core
98
Strength (as circuit 2 sets)
99
Cool Down
100
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