SELF ASSESSMENT WORKOUT

	A	B	C	D	E	F	G
1	BODY ACTIVATION: SELF ASSESSMENT WORKOUT
2	Phase 1: Initiation (Establish a sense of how you are percieving your workout. See how each side is different and how it evolves.)
3
4	Day One
5	Note: 1-2 warm up sets to get your weight dialed in. Pick a weight that is difficult to complete all reps. Stay on the rest periods.
6
7	Exercise		Sets	Reps	Rest	Tempo	Notes and Weight Used
8	1	Single Leg Curl	1	15e	90s	2121
9	2	Single Leg Calf Raise	1	15e	90s	2121
10	3	Single Leg Hip Extension	1	15e	90s	2121
11	4	Single Leg Hip Adduction	1	15e	90s	2121
12	5	Single Leg Sit to Stand	1	15e	90s	2121
13
14	Day Two
15	Note: 1-2 warm up sets to get your weight dialed in. Pick a weight that is difficult to complete all reps. Stay on the rest periods.
16
17	Exercise		Sets	Reps	Rest	Tempo	Notes and Weight Used
18	1	Single Elbow Extension Cable	1-3	20e	90s	2121
19	2	Single Seated Shoulder Flexion DB	1-3	20e	90s	2121
20	3	Single Elbow Flexion DB	1-3	20e	90s	2121
21	4	Single Shoulder Extension Cable	1-3	20e	90s	2121
22	5	Single Wrist Extension DB	1-3	20e	90s	2121
23
24	Day Three
25	Note: 1-2 warm up sets to get your weight dialed in. Pick a weight that is difficult to complete all reps. Stay on the rest periods.
26
27	Exercise		Sets	Reps	Rest	Tempo	Notes and Weight Used
28	1	Single Leg Extension	1-3	15e	90s	2121
29	2	Single Ankle Dorsiflexion	1-3	15e	90s	2121
30	3	Single Leg Hip Flexion	1-3	15e	90s	2121
31	4	Single Leg Hip Abduction	1-3	15e	90s	2121
32	5	Body Weight Squat	1-3	12	90S	2121
33	6	45 degree hip/back extension	1-3	1	90	2121
34
35	Day Four
36	Note: 1-2 warm up sets to get your weight dialed in. Pick a weight that is difficult to complete all reps. Stay on the rest periods.
37
38	Exercise		Sets	Reps	Rest	Tempo	Notes and Weight Used
39	1	Single Arm Row Machine	1-3	15e	90s	2121
40	2	Single Arm Lateral Raise DB	1-3	15e	90s	2121
41	3	Single Arm Chest Press Machine	1-3	15e	60	2121
42	4	Single Arm Adduction Cable	1-3	15e	60	2121
43	5	Single Arm Wrist Flexion DB	1-3	15e	60	2121
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100