Learn how to write a program…just follow these guidelines!

Happy Friday!

​If you are traveling or need to switch up your workouts at home, here is a general template to follow. Give it a try and let me know how it goes.

GENERAL WARM-UP: (5 Minutes)

Cardio (Walk, Run, Jump Rope, Rower, Bike)

SPECIFIC WARM-UP: (About 8-10 minutes)

This is where I like to focus on any corrective exercises, core work, and patterning for the main lift.

Corrective Exercise Example:

​Poor Shoulder Mobility: Indian Clubs x 20

Core Work: Plank, Deadbugs

Patterning: If my main lift is a squat:

• 10 Face the Wall Squats
• 10 Bodyweight Squats
• 10 Goblet Squats

• x1-3 Rounds

PRACTICE: (10-15 Minutes)

Squat: Sets/Reps and variation of the squat will depend on goals. Currently, I am working through a strength phase and using 5×5 (Sets X Reps) on Front Squats. 

If I am doing 5×5 or higher reps, I will generally pair this with a second movement. For example: Swings, Push-ups or Pull-ups. I will rest for about 1 minute to 90 seconds. Then back to the squats.

ACCESSORY (10 Minutes)

This will usually be 1-3 movements for 3 sets to support the main movement. Using the above squat example, here are some examples.

​A1: Reverse Lunges x 10 L/R

A2: Wall Sit Hold x 3 Minutes

A3: Single Arm Row x 10 L/R

x 3 Rounds

BREATHING: (10 Minutes)

This could be anything from intervals on the rower to the kettlebell snatch test. You could go for a run. 

STRETCH: (5 Minutes)

Foam roll, Brettzel Stretch and Frog Stretch are my “go-to”

Questions? Send an email!

In Strength,
Charlene