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    Extensive 2, Weightloss (3 Days) - Fitness: Day: 1 Day: 2 Day: 3

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    NICOLÁS ANDRÉS AYELEF PARRAGUEZ
    This document summarizes a 3-day fitness routine consisting of preparatory exercises, strength training, and stretches. Day 1 focuses on preparatory exercises like foam rolling and trigger point release, as well as strength exercises for the chest, back, shoulders, and legs. Day 2 continues with preparatory exercises and strength training for the front squat, single leg squat, and rotational exercises. Day 3 finishes with more preparatory exercises, overhead pressing, inverted rows, and splits. Each day ends with stretching exercises.

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    Extensive 2, Weightloss (3 Days) - Fitness: Day: 1 Day: 2 Day: 3

    Uploaded by

    NICOLÁS ANDRÉS AYELEF PARRAGUEZ
    58 views2 pages
    This document summarizes a 3-day fitness routine consisting of preparatory exercises, strength training, and stretches. Day 1 focuses on preparatory exercises like foam rolling and trigger point release, as well as strength exercises for the chest, back, shoulders, and legs. Day 2 continues with preparatory exercises and strength training for the front squat, single leg squat, and rotational exercises. Day 3 finishes with more preparatory exercises, overhead pressing, inverted rows, and splits. Each day ends with stretching exercises.

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    Extensivo 2 Semana 2

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    This document summarizes a 3-day fitness routine consisting of preparatory exercises, strength training, and stretches. Day 1 focuses on preparatory exercises like foam rolling and trigger point release, as well as strength exercises for the chest, back, shoulders, and legs. Day 2 continues with preparatory exercises and strength training for the front squat, single leg squat, and rotational exercises. Day 3 finishes with more preparatory exercises, overhead pressing, inverted rows, and splits. Each day ends with stretching exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    58 views2 pages

    Extensive 2, Weightloss (3 Days) - Fitness: Day: 1 Day: 2 Day: 3

    Uploaded by

    NICOLÁS ANDRÉS AYELEF PARRAGUEZ
    This document summarizes a 3-day fitness routine consisting of preparatory exercises, strength training, and stretches. Day 1 focuses on preparatory exercises like foam rolling and trigger point release, as well as strength exercises for the chest, back, shoulders, and legs. Day 2 continues with preparatory exercises and strength training for the front squat, single leg squat, and rotational exercises. Day 3 finishes with more preparatory exercises, overhead pressing, inverted rows, and splits. Each day ends with stretching exercises.

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    © All Rights Reserved
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    of 2

    07/21/2019 - 07/27/2019 Page 1 of 2

    Extensive 2, Weightloss (3 days) - Fitness


    Day: 1 Day: 2 Day: 3
    --.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep ---
    --.-Pillar Prep Reps --.-Pillar Prep Time --.-Pillar Prep Time
    Trigger Point - Foam Roll - Foam Roll - Mid
    Latissmus Dorsi 5 Quadriceps :30 to Upper Back :45

    Time Reps Time


    Foam Roll - Mid Trigger Point - Trigger Point -
    to Upper Back :30 Glute Med 5 Glute Med :45

    Reps Reps Reps


    Downward Dog Glute Bridge -
    DNS Star Pattern
    (Legs Bent) 5 Marching 5 5

    Dist Reps Stability Lift - Half Reps


    Low Crawl - Fwd DNS Star Pattern Kneeling Cable
    10 5 (Bar) 5

    Reps Stability Chop - Reps Dist


    Turkish Get Up - Overhead carry -
    Kettlebell Half Kneeling 1 Arm Kettlebell
    3 Cable (Bar) 8 15

    Dist Inverted Reps Reps


    Rack Walk - 1 Turkish Get Up -
    arm Bottom Up Hamstring - In Kettlebell
    20 Place 8 5

    --.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary ---
    --.-Strength - Reps %Diff --.-Strength - Reps %Diff --.-Strength - Reps %Diff
    Overhead Press -
    10 85 10 85 Low Split 1 Arm 8 85
    Bench Press - Front Squat -
    Dumbbell 10 85 Barbell 10 85 Dumbbell 8 85
    8 90 8 90 (Contra) 8 90
    8 90 8 90 6 90
    Time Reps Reps %Diff
    :20 5 10 85
    Single Leg Squat
    Push Up :20 - Off Box 5 Inverted Row 10 85
    :20 5 10 90
    :20 5 10 90
    Reps Time Rest Reps %Diff
    5 1:00 2:00 Rotational 8 85
    Pec Stretch -
    5 Rest 1:00 2:00 Push-Pull - 8 85
    Rack
    5 1:00 2:00 Standing Cable 8 90
    5 1:00 2:00 8 90
    --.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary ---
    --.-Strength - Reps --.-Strength - Reps %Diff --.-Strength - Reps %Diff
    10 10 85 10 85
    Romanian
    Pull Up 8 Deadlift - Barbell 10 85 Squat - Dumbbell 10 85
    8 8 90 10 90
    8 8 90 10 90
    Reps %Diff Reps Reps %Diff
    8 85 8 8 85
    Bent Over Row - Split Squat -
    1 Arm Cable 8 85 Leg Curl (TRX) 8 Dumbbell 8 85
    8 90 8 8 90
    8 90 8 8 90
    07/21/2019 - 07/27/2019 Page 2 of 2

    Extensive 2, Weightloss (3 days) - Fitness


    Reps Reps Reps
    Reach, Roll, and
    5 Bent Knee 5 Quad/Hip Flexor 5
    Lift- Heel Sit
    5 Hamstring 5 Stretch with 5
    (Foam Roll)
    5 Stretch 5 reach 5
    alternating
    5 5 5
    --.-Strength - --- Strength - Auxiliary --- --.-Strength - --- Strength - Auxiliary --- --.-Strength - --- Strength - Auxiliary ---
    --.-Strength
    Triceps -
    Extension Reps %Diff --.-Strength - Reps %Diff --.-Strength
    Lateral Pillar- Reps %Diff
    Lateral Lunge -
    - Standing Cable 10 90 Dumbbell 8 90 Bridge to Row 8 90
    (Rope) 10 90 8 90 (Cable) 8 90
    Reps %Diff Reps %Diff Push Up - Time
    Biceps Curls - Swing - 2 Arm
    Standing Cable 10 90 Kettlebell 10 90 Alternating 1 Arm :30
    10 90 10 90 Medicine Ball :30
    Time Quad/Hip Flexor Reps Reps
    Lateral Pillar 90/90 Stretch -
    Bridge - Kneeling :30 Stretch - Half 5 with Arm Sweep 5
    :30 Kneeling 5 5
    --.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration ---
    --.-Regeneratio
    Trigger Point - Time --.-Regeneratio Time --.-Regeneratio Time
    Foam Roll - Trigger Point -
    Rotator Cuff Hamstring Arch (Ball)
    (Ball) :30 :30 :30

    Trigger Point - Time Time Time


    Foam Roll - Glute Trigger Point -
    Pec (Block and Max Thoracic Spine
    Ball) :30 :30 :30

    Time Time Time


    Foam Roll - Massage Bar - Foam Roll - Glute
    Latissimus Dorsi :30 VMO :30 Max :30

    Time
    Foam Roll - Mid
    to Upper Back :30

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