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TEMPLE FITNESS M4 – FRIDAY 033018 GROUP EXERCISE AND PERSONAL TRAINING!

March 23, 2018 By templefitnessfranklin

You deserve to look and feel your best! Let us help you. We will meet you where you at. Come see us and start your journey to a healthier you!

WARM UP – 6 TO 8 MINUTES

MOBILITY

THORACIC SPINE/LOW BACK ROLL OUT

MUSCULAR STRENGTH

DEADLIFT – 3 X 10 @ 65% OF 1 RM DEADLIFT

PULL UPS – 2 SETS REGULAR PULL UP S(BANDED IF NEEDED) SETS 3 AND 4 5 NEGATIVES. BEAT THE REPS YOU DID LAST WEEK AND ADD 5 LBS TO YOUR NEGATIVE PULL UPS

PENDLAY ROWS – 3 X 8

METABOLIC CONDITIONING – 1 MINUTE MAX EFFORT FOR THE FOLLOWING EXERCISE: YOU ARE ONLY GOING TO DO THIS ONE TIME SO MAKE IT ALL OUT EFFORT DO NOT LEAVE ANYTHING IN THE TANK. ONE MINUTE BREAK IN BETWEEN.

PUSH UPS

GOBLET SQUATS

DB SHOULDER PRESS

MED BALL CLEANS

BURPEES

JUMP ROPES

SIT UPS

RUSSIAN TWISTS

DB ROWS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – FRIDAY 032318 PERSONAL AND GROUP EXERCISE!

March 22, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY

FOAM ROLL LOWER BACK/ROLL OUT THE LATS AS WELL

MUSCULAR STRENGTH

SUMO DEADLIFT – 3 X 12 @ 50% OF 1 RM DEADLIFT

PULL UPS – 2 SETS REGULAR PULL UP S(BANDED IF NEEDED) SETS 3 AND 4 5 NEGATIVES.

DB ROWS OVER A BENCH – 3 X 15

DB CURLS X 50

METABOLIC CONDITIONING – EMOM (EVERY MINUTE ON THE MINUTE) 16 MINUTES

EVEN MINUTES:

5 BANDED PUSH UPS

10 BENCH DIPS

5 SIT UPS

ODD MINUTES:

5 GOOD MORNINGS

10 SPLIT LUNGE JUMP (10 TOTAL)

5 HOLLOW ROCKS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 032218 GROUP EXERCISE AND PERSONAL TRAINING!

March 21, 2018 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP EXERCISE TRAINING STUDIO ONLY! WE FOCUS ON GETTING PEOPLE RESULTS BY ACCOUNTABILITY. WE WILL MEET YOU AT YOUR FITNESS LEVEL

WE CAN GET YOU READY TO COMPETE IN BIKINI COMPETITIONS

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH

DB SHOULDER PRESS X 100 KEEP IT LIGHT

DB SHRUGS – 3 X 15

SIDE LATERAL RAISE X 50

REAR DELT RAISE X 50

METABOLIC CONDITIONING – 20,15,10,5 REPS FOR TIME

KB SWINGS

AIR SQUATS

KB SHOULDER PRESS

PUSH UPS

STRETCH/COOL DOWN–

TEMPLE FITNESS M4 COED – WEDNESDAY 032118 PERSONAL AND GROUP TRAINING!

March 20, 2018 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING ONLY! WE FOCUS ON GETTING PEOPLE REAL RESULTS. WE ARE AN NON INTIMIDATING EXCLUSIVE TRAINING STUDIO.

WARM UP – 6 TO 8 MINUTES

MOBILITY – LAT ROLL/WRIST MOBILITY WORK

MUSCULAR STRENGTH –

SQUAT CLEAN MAX – WORK UP TO NEW 1 REP MAX

DB SQUAT JUMPS – 3 X 6

4 SQUARE ONE LEGGED HOPS – 2 X 20 EACH LEG

METABOLIC CONDITIONING 14 MINUTE AMRAP

10 X REVERSE PLANK OPPOSITE HAND TO TOE TOUCHES

10 X LANDMINE ONE ARM ROWS 5 EACH SIDE

10 X SIDE LATERAL HOP OVER BAR 10 TOTAL

5 X SQUATS WITH LANDMINE

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – TUESDAY 032018 PERSONAL AND GROUP EXERCISE!

March 19, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY DRILLS

MUSCULAR STRENGTH –

LUNGES LIGHT WEIGHT – 3 X 12 EACH LEG (KEEP WEIGHT LIGHT) 10, 12 OR 15LBS IS PLENTY. WE ARE USING THIS WEEK TO TAKE AN ACTIVE REST WEEK. KEEPING WEIGHT LIGHT.

SIDE LUNGES – 3 X 16 (8 TO EACH SIDE)

ONE LEG DB STIFF LEG DEADLIFTS – 3 X 8 EACH LEG KEEP LIGHT (THINK ABOUT YOUR HIP HINGE WHEN YOU DRAW THE ONE LEG BACK. TRY TO KEEP HIPS SQUARE TO FLOOR AND KEEP THE LEG THAT IS COMING OFF THE GROUND TOE POINTED TO THE FLOOR.

METABOLIC CONDITIONING- LADDER 10 TO 1……..1 TO 10

10 TO 1 GROUND TO OVERHEAD

1 TO 10 HALF BURPEE TO BAR TAP. DO YOUR BURPEE UNDER THE BAR THEN JUMP UP AND TAP PULL BAR. FOR YOU TALL FOLKS, USE THE BIG RACKS TO DO YOURS.

THEN – TIME PERMITTING

30 X SEE THE LIGHT

50 X RUSSIAN TWISTS

STRETCH/COOL DOWN –

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED – MONDAY 031918 PERSONAL AND GROUP EXERCISE!

March 18, 2018 By templefitnessfranklin

BIKINI PREP? YOU CAN COMPETE OR DO YOU JUST WANT TO CHANGE YOUR PHYSIQUE. WE CAN HELP.

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BB BENCH PRESS – 4 X 1 @ NEW MAX

INCLINE DB FLYS – 3 X 12

REVERSE DB PRESSES FLAT – 3 X 12

DB SKULL CRUSHERS – 3 X 12

METABOLIC CONDITIONING – 17 MINUTES 3 ROUNDS OF THE FOLLOWING WITH A ONE MINUTE REST BETWEEN EACH ROUND. FGB EACH EXERCISE YOU WILL PERFORM FOR ONE MINUTE

ONE HANDED ALTERNATING KB SWINGS

LEG RAISES

BANDED ROWS

ALTERNATING SIDE LATERAL AND FRONT RAISE PERFORM ONE FRONT RAISE THEN ONE SIDE RAISE

SIDE LATERAL SHUFFLE 10 YARDS PUTTING IN 3 SQUATS WHEN YOU REACH THE 10 YARD MARK.

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED FRIDAY 031618 PERSONAL AND GROUP EXERCISE!

March 15, 2018 By templefitnessfranklin

TEMPLE TEENS IS A NEW PROGRAM WE ARE OFFERING. THAT INCORPORATES THE WORD OF GOD, NUTRITION, AND EXERCISE FOR YOUNG TEENAGE GIRLS. A GREAT CLASS.

WARM UP – 6 TO 8 MINUTES

MOBILITY

THORACIC SPINE WORK

MUSCULAR STRENGTH

LIGHT GOOD MORNING W/ PLATE – 3 X 15 WORKING ON HIP HINGE, SET YOURSELF UP AGAINST A POLE AND PUSH BUTT BACK UNTIL IT HITS POLE. DO THIS WITHOUT BENDING THE KNEES

ONE ARM DB ROWS – 3 X 20 EACH HAND

BANDED LAT PULL DOWN – 3 X 15

DB BICEP CURLS – 3 X 12

METABOLIC CONDITIONING – 3 X 6 MINUTE AMRAP 1 MINUTE REST IN BETWEEN

AMRAP #1: 6 MINUTES

5 X HEISMANS

5 X KB SWINGS

5 X KB ROWS

5 X SEE THE LIGTH WITH THE KB

AMRAP #2: 6 MINUTES

30 SECONDS BENCH TOE TOUCHES

10 X LEG RAISES OF BENCH

10 X BENCH DIPS

AMRAP #3: 6 MINUTES

3 X BURPEES

5 X PUSH UPS

7 X FRONT PLATE RAISES

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED – TUESDAY 031318 PERSONAL AND GROUP TRAINING!

March 12, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – FOAM ROLL HAMSTRINGS, CALVES, QUADS, IT BANDS

MUSCULAR STRENGTH –

BACK SQUAT- NEW MAX GOOD WARM UPS DO NOT JUMP UP MORE THAN 30LBS.

STEP UPS WEIGHTED – 3 X 8 EACH LEG

ONE LEG DB STIFF LEG DEADLIFTS – 3 X 6 EACH LEG

METABOLIC CONDITIONING- 6 ROUNDS BAR SET AT 35% OF 1RM OF DEADLIFT

6 X AB BAR ROLL OUT

6 X BURPEE OVER BAR

6 X BENT ROW

6 X DEADLIFT SUMO

6 X PUSH UP ON BAR

STRETCH/COOL DOWN –

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED – MONDAY 031218 PERSONAL AND GROUP TRAINING!

March 11, 2018 By templefitnessfranklin

BIKINI PREP? YOU CAN COMPETE OR DO YOU JUST WANT TO CHANGE YOUR PHYSIQUE. WE CAN HELP.

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BB BENCH PRESS – 4 X 2 @ 95%

INCLINE DB PRESS – 3 X 5

POWER PUSH UPS – 3 X 10 USE A BAND AROUND THE PULL UP BAR

OVERHEAD HAMMER PRESS – 3 X 8

METABOLIC CONDITIONING – 10 ROUNDS

5 X PULL UPS

10 X PUSH UPS

15 AIR SQUATS

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED FRIDAY 030918 PERSONAL AND GROUP EXERCISE!

March 8, 2018 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY

LOW BACK READY FOR DEADLIFT- FOAM ROLL

HIP HINGE MOVEMENTS – AIRPLANES

HOLD PLANK FOR 3 X :30 SECONDS

MUSCULAR STRENGTH

DEADLIFT – 3 X 1 @ 100%

BB BENT ROW – 3 X 5

PULL UP – 3 X 5 WEIGHTED IF ABLE

METABOLIC CONDITIONING –

75 SUMO DEADLIFT TO HIGH (95M,65W)

50 MED BALL OVERHEAD TOSSES TO SELF

40 KB SWINGS

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

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