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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