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TEMPLE FITNESS M4 COED – FRIDAY 052518 PERSONAL AND GROUP TRAINING!

May 24, 2018 By templefitnessfranklin

I AM SHARING THIS PHOTO BECAUSE I KNOW YOLANDA WOULDN’T MIND. HERE IS BEFORE AND AFTER PICTURE. WHEN SHE CAME TO TEMPLE SHE DIDN’T KNOW MACROS SHE DIDN’T HAVE A TRAINING BACKGROUND AT ALL. OVER THE PAST 4 YEARS SHE HAS TRANSFORMED HER BODY AND IS NOW PAIN FREE. YOU CAN DO IT!! MACROS WORK, STRENGTH TRAINING WORKS. SHE WAS SUCCESSFUL BECAUSE SHE ALWAYS SHOWED UP. SHE NEVER MISSED A WORKOUT WITH ME AND WHEN I DID HER MACROS SHE HIT THE NUMBERS EXACTLY. SHE NOW HAS GONE ON TO INSPIRE A COUNTLESS NUMBER OF PEOPLE.

WARM UP – 6 TO 8 MINUTES

MOBILITY

FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY

MUSCULAR STRENGTH

DEADLIFT – NEW DEADLIFT MAX. UNLESS YOU HAVE GONE THROUGH A FULL STRENGTH CYCLE I DON’T WANT ANYONE MAXING. FOR THOSE THAT ARE MAXING MAKE SURE YOU GET GOOD WARM UPS BEFORE YOUR ATTEMPTS. ATTEMPT 1 IS TYPICALLY AT 93%, ATTEMPT 2 AT 97%, ATTEMPT 3 AT A NEW PR. TAKE YOUR TIME ON YOUR LIFTS YOU NEED AT LEAST 4 – 6 MINUTES BEFORE EACH ATTEMPT.

BB BENT ROWS – 3 X 5

PULL UPS – 3 X 8 FAILING AT 8.

METABOLIC CONDITIONING – EVERY MINUTE ON THE MINUTE FOR 12 MINUTES

5 X KNEES TO ELBOWS

6 X SURFERS

7 X MED BALL SLAMS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED THURSDAY 052418 PERSONAL AND GROUP TRAINING!

May 23, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY/FLOSSING

MUSCULAR STRENGTH

STRICT DB SHOULDER PRESS SEATED – 3 X 12

FARMERS CARRY AROUND BUILDING – 1 LAP

REAR DELT RAISES – 3 X 15

FRONT RAISES – 3 X 15

METABOLIC CONDITIONING – 5 ROUNDS FOR TIME

SIDE LATERAL RAISES X 10

SINGLE UNDERS X 50

JINGLE JANGLES X 8

BANDED CHEST FLYS X 12

V UPS X 10

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED WEDNESDAY 052318 PERSONAL AND GROUP TRAINING!

May 22, 2018 By templefitnessfranklin

What are your goals? Do you want to lean out, build muscle, enhance performance? Whatever the case we can help you. Let us help you.

WARM UP – 6 TO 8 MINUTES

MOBILITY – LAT/WRIST/ANKLE/HIP FLEXOR

MUSCULAR STRENGTH –

SPEED DEADLIFT – 6 X 3 @45% 1RM DEADLIFT ONLY 30 SECONDS IN BETWEEN EACH SET. MOVE THE BAR FAST

LINE HOPS – 3 X 20 SECONDS (3 SETS OF TWO FEET LATERAL HOPS) 3 SETS ON EACH FOOT LATERAL HOPS

MIRROR DRILL – 3 X 20 SECONDS EACH PERSON

METABOLIC CONDITIONING- 15 MINUTE TIME LIMIT ADDING 1 REP TO EACH OF THE FOLLOWING:

2 X MAN MAKERS

2 X LAP AROUND ISLAND

2 X HOLLOW ROCKS

2 X POWER PUSH UPS

2 X STAIRS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED TUESDAY 052218 PERSONAL AND GROUP TRAINING!

May 21, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY DRILLS

MUSCULAR STRENGTH –

KB GOBLET SQUATS – 3 X 15 YOU CAN GO FAIRLY HEAVY AND USE TWO BELLS

BANDED BENCH STEP UPS – 3 X 12 EACH LEG

PARTNER HAM CURLS – 3 X 10

METABOLIC CONDITIONING- 5 – 10 -15 – 10 – 5 FOR TIME

KB CLEANS (TOTAL)

KB THRUSTERS

LUNGES BODY WEIGHT (EACH LEG)

BOX JUMPS

TIME PERMITTING AB WORK

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 MONDAY 052118 PERSONAL AND GROUP TRAINING!

May 20, 2018 By templefitnessfranklin

temple fitness

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER

MUSCULAR STRENGTH –

DB FLOOR PRESSES 3 X 12 @ FAIL AT 12 REPS

DB LAT PULL OVERS ON BENCH 3 X 12

DB INCLINE CHEST FLYS – 3 X 12

BANDED BENCH TRICEP EXTENSIONS – 3 X 12

METABOLIC CONDITIONING – 21,15,9 REPS THE LOCHLANN

BURPEES OVER THE BAR OR MODIFICATION MED BALL HALF BURPEE

PLANK TO PUSH UPS

RUSSIAN TWISTS

THEN

5 X 40 YARD SPRINTS OR IF RAINING 200 X MT CLIMBERS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED THURSDAY 051718 PERSONAL AND GROUP TRAINING!

May 16, 2018 By templefitnessfranklin

WANT TO LOSE WEIGHT? LET US HELP….WE HAVE A WEIGHT MANAGEMENT DIVISION OF TEMPLE FITNESS THAT CAN HELP YOU! YOU DESERVE TO LOOK AND FEEL YOUR BEST!

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY/FLOSSING

MUSCULAR STRENGTH

BB SHOULDER PRESS – 3 X 1 ESTABLISH A NEW 1 RM FOR BB SHOULDER PRESS. MAKE SURE TO WARM UP PROPERLY

LAST SET DO ONE SET OF 30 REPS. TRY TO DO CONTINUOS BUT IF YOU CAN’T ONLY GIVE YOURSELF 5 SECONDS THEN START PRESSING AGAIN.

FRONT PLATE RAISES – 3 X 8

REAR DELT RAISES – 3 X 8

METABOLIC CONDITIONING – CHIPPER CONDITIONING FOR TIME

10 X BURPEES

20 X BANDED SIDE LATERAL RAISES

30 X GROUND TO OVERHEAD WITH PLATE

40 X PUSH UPS

50 X V UPS

60 X MT CLIMBERS

70 X SKATERS COUNT EACH LANDING AS ONE

80 X SINGLE UNDERS

TIME PERMITTING

2 LAPS AROUND BUILDING

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED WEDNESDAY 051618 PERSONAL AND GROUP TRAINING!

May 15, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – LAT/WRIST/ANKLE/HIP FLEXOR

MUSCULAR STRENGTH –

HANG CLEAN TO HIGH PULLS – 3 X 4 @ 80% NEW STUDENTS 3 X 8 AT VERY LIGHT WEIGHT. WORK ON HIGH PULL

SNATCH GRIP DEADLIFT – 3 X 5 @ 40% MOVE THE BAR FAST

TUCK JUMPS – 3 X 8

METABOLIC CONDITIONING- 3 ROUNDS FOR TIME

1 LAP AROUND BUILDING

15 X KB WALKING SWINGS

15 X ONE ARM KB ROWS 15 EACH ARM

30 X ROTATIONS AROUND BODY WITH KETTLEBELL I WILL EXPLAIN

TIME REMAINING

AB WORK

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – TUESDAY 051518 PERSONAL AND GROUP TRAINING!

May 14, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY DRILLS

MUSCULAR STRENGTH –

BACK SQUAT – 3 X 1 WORK UP TO ONE REP MAX. MUST HAVE GOOD WARM UPS. YOU SHOULD AT NO COST MAKE YOUR FIRST ATTEMPT WITH A JUMP IN WEIGHT BY MORE THAN 30 LBS. FOR EXAMPLE IF YOU ARE GOING TO ATTEMPT 315LBS. YOU DON’T WANT YOUR LAST WARM UP TO BE 225LBS. YOUR LAST WARM UP WILL BE NO LESS 285LBS.

LUNGES WEIGHTED HEAVY – 3 X 5 EACH LEG

KB SWINGS RUSSIAN SWINGS – USE HEAVIER KETTLEBELL 3 X 10. A GOOD RUSSIAN KB SWING HAS THE HIPS MOVING HORIZONTALLY NOT VERTICALLY. IF YOU FIND THAT YOUR KNEES ARE MOVING THEN YOU ARE TRAVELING VERTICALLY. KNEES START WITH SLIGHT FLEXION AND END WITH SLIGHT FLEXION. YOU SHOULD FEEL A GOOD STRETCH IN THE HAMSTRINGS.

METABOLIC CONDITIONING- FOR TIME

100 AIR SQUATS BODY WEIGHT FOR BEGINNERS: USE KB IF WANT MORE CHALLENGE

100 PUSH UPS

100 SIT UPS

100 JUMPING JACKS

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED MONDAY 051418 PERSONAL AND GROUP TRAINING!

May 11, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER

MUSCULAR STRENGTH –

DB BENCH 3 X 5 @ 95% FAIL AT 2 REPS 1 SECOND PAUSE AT THE BOTTOM (AT YOUR CHEST) ON EACH REP

POWER PUSH UPS – 3 X 8 USE BANDS OVER PULL UP BARS

DB INCLINE PRESSES – 3 X6 INCREASE FROM LAST WEEK

OVERHEAD HAMMER DB PRESSES – 3 X 8

METABOLIC CONDITIONING – TABATA WORK 20 SECONDS WORK 10 SECONDS OFF

THE 20 SECONDS IS AN ALL OUT EFFORT. EACH TABATA WILL LAST 6 MINUTES

A: HOLD PUSH UP HALF WAY UP

A: AIR SQUATS

REST 1 MINUTE

B: DB CHEST FLYS FROM FLOOR

B: SEE THE LIGHTS WITH THE 2 DUMBELLS YOU ARE USING FOR THE FLYS

REST 1 MINUTE

C: PLANK TO PUSH UPS

C: FOOT BALL RUN MOVE THOSE FEET SUPER FAST

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED FRIDAY 051118 PERSONAL AND GROUP TRAINING

May 9, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY

FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY

MUSCULAR STRENGTH

DEADLIFT 3 X 3 @ 90%

ONE ARM DB ROWS HEAVY – 3 X 5 EACH ARM

SEATED BANDED PULL DOWNS – 3 X 8 MAKE THEM HARD SHOULD FAIL AT 8

METABOLIC CONDITIONING – CHIPPER COMPLETE THE FOLLOWING FOR TIME

100 X AIR SQUAT

90 X SIT UP OR CRUNCHES

80 X ALTERNATING LUNGES

70 X JUMPING JACKS

60 SECOND PLANK

50 X MT CLIMBERS

40 X PUSH UPS

30 X HOLLOW ROCKS

20 X JUMP SQUATS

10 X HAND RELEASE PUSH UPS

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Competition Prep Coaching

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