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    CPT6 - OPT Phase 2 - Total Body - 1 - SAMPLE WORKOUT

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    vivian chong
    The document outlines a daily OPT training program including warm-up, core, balance and plyometric exercises, resistance training exercises in supersets at 70% intensity, and cool-down exercises. The program provides details on exercises, sets, reps, tempo, and rest for each segment.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    CPT6 - OPT Phase 2 - Total Body - 1 - SAMPLE WORKOUT

    Uploaded by

    vivian chong
    29 views1 page
    The document outlines a daily OPT training program including warm-up, core, balance and plyometric exercises, resistance training exercises in supersets at 70% intensity, and cool-down exercises. The program provides details on exercises, sets, reps, tempo, and rest for each segment.

    Original Title

    CPT6_OPT Phase 2_Total Body_1_SAMPLE WORKOUT

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    The document outlines a daily OPT training program including warm-up, core, balance and plyometric exercises, resistance training exercises in supersets at 70% intensity, and cool-down exercises. The program provides details on exercises, sets, reps, tempo, and rest for each segment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views1 page

    CPT6 - OPT Phase 2 - Total Body - 1 - SAMPLE WORKOUT

    Uploaded by

    vivian chong
    The document outlines a daily OPT training program including warm-up, core, balance and plyometric exercises, resistance training exercises in supersets at 70% intensity, and cool-down exercises. The program provides details on exercises, sets, reps, tempo, and rest for each segment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Daily OPT Programming

    Client Name Date


    Professional Name
    Goal Total body Phase 2

    WARM-UP
    Exercise Sets Duration Coaching Tips
    SMR: gastrocnemius, IT-
    1 30s
    band, lats
    Active: gastrocnemius,
    1 10 reps
    standing hip flexor, lats

    CORE/BALANCE/PLYOMETRIC
    Exercise Sets Reps Tempo Rest Coaching Tips
    Ball crunch 2 10 2/0/2 0s
    Back extension 2 10 2/0/2 0s
    Single-leg squat 2 10/leg 2/0/2 0s
    Squat jump 2 10 Medium 60s

    SPEED/AGILITY/QUICKNESS
    Exercise Sets Reps Tempo Rest Coaching Tips
    N/A

    RESISTANCE
    Exercise Sets Reps Tempo Rest Coaching Tips
    Superset 1: bench press 2 12 2/0/2 0s 70% intensity for all resistance
    Superset 1: push-up 2 12 4/2/1 60s exercises in todays workout
    S2: seated lat pulldown 2 12 2/0/2 0s
    S2: ball DB row 2 12 4/2/1 60s
    S3: shoulder press 2 12 2/0/2 0s
    S3: SL scaption 2 12 4/2/1 60s
    S4: leg press 2 12 2/0/2 0s
    S4: step-up to balance 2 12 4/2/1 60s

    COOL-DOWN
    Exercise Sets Duration Coaching Tips
    Repeat warm-up SMR 1 30s
    Static: gastrocnemius, IT-
    1 30s
    band, lats

    Coaching Tips:

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