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TEMPLE FITNESS M4- FRIDAY 081619 PERSONAL AND GROUP TRAINING! COMMUNITY

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COMMUNITY

We have worked hard to create a strong sense of community here at Temple Fitness! Our community provides us with accountability, motivation, and a sense of belonging. Come join us, not only to get fit, but to be apart of something so special!

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK ROLL OUT/THORACIC MOBILITY

MUSCULAR STRENGTH

DEADLIFT – 3 X 5 @ 85%

SA DB ROWS – 3 X 5 EA ARM WITH A 5 SECOND NEGATIVE

BICEP CURL DROP SETS- 4 DROPS X 10 EA, REPEAT FOR 2 ROUNDS

METABOLIC CONDITIONING- LADDERS!

#1- LADDER 9 DOWN TO 1

-KB FRONT SQUATS

-PULL UPS

REST 2 MINUTES

#2- LADDER 9 DOWN TO 1

-KB SWING

-BURPEES

 

STRETCH COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4- THURSDAY 081519 PERSONAL AND GROUP TRAINING! PERFORMANCE

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PERFORMANCE

Performance is not specific to sport. Whether it is on a competitive playing field/court, or in life, our bodies have to be in condition to perform the task at hand safely and efficiently!  Let’s get strong so we can perform at our best!

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BB SHOULDER PRESS – 3 X 2 @85% W/ 5 SEC NEGATIVE

SA DB PUSH PRESS- 3 X 8 EA HEAVY

DB FRONT + LATERAL RAISES- 3 X 6 EA

METABOLIC CONDITIONING – EVERY 6 MINUTES FOR 4 ROUNDS

50 YD EA ARM SA FARMERS CARRY

1 LAP AROUND BUILDING

20 MB SLAMS

 STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4- WEDNESDAY 081419 PERSONAL AND GROUP TRAINING! FREE WEIGHTS

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FREE WEIGHTS

All of the movements done in M4 classes utilize free weights, which require more core/stabilizing muscles than machines that isolate one muscle group. Free weights also allow us to perform functional, multi-joint movements, unlike machines!

 

WARM UP – 6 TO 8 MINUTES

MOBILITY – FOAM ROLLER FULL BODY TENSION WORK

MUSCULAR STRENGTH –

CLEAN HIGH PULLS- 3 X 2 @ 80%

SS: SQUAT JUMP- 3 X 2

HANG CLEAN HIGH PULLS- 3 X 2 @ 65%

SS: BROAD JUMP 3 X 2

20 YD SPRINTS X 5

 METABOLIC CONDITIONING – 40 SEC ON, 20 SEC OFF

DB SNATCH

DB FLOOR PRESS

DB SEE THE LIGHTS

REST 1 MINUTE

REPEAT FOR 4 ROUNDS

 

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4- TUESDAY 081319 PERSONAL AND GROUP TRAINING! METABOLIC CONDITIONING

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METABOLIC CONDITIONING

METABOLIC CONDITIONING

Most people associate “metcons” with cardio. Metabolic Conditioning is actually the training of the different energy systems of the body. Cardio or aerobic training is just one of three systems the body uses. The body uses the phosphagen, glycolytic, and aerobic systems to produce energy.

WARM UP – 6 TO 8 MINUTES

MOBILITY –  HIP MOBILITY DRILLS

MUSCULAR STRENGTH –

BACK SQUAT – 3 x 2 @ 85% W/ A 5 SEC NEGATIVE

BULGARIAN LUNGES- 3 X 6 EA

SUPERSET:

LATERAL LUNGES- 3 X 6 EA

CALF RAISES- 3 X 15

METABOLIC CONDITIONING-   20 MIN AMRAP

15 SUMO DEADLIFT HIGH PULLS

30 BANDED ROWS

45 JUMPING JACKS

 

STRETCH/COOL DOWN –

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4- MONDAY 081219 PERSONAL AND GROUP TRAINING! MOBILITY

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MOBILITY

MOBILITY

Mobility is so important for one’s health and fitness! If one cannot move a joint freely through its full range of motion, they are at an increased risk for injury. Mobility of a joint before the loading of that joint is key to optimal strength gain.

WARM UP – 6 TO 8 MINUTES

MOBILITY – CHEST OPENERS

MUSCULAR STRENGTH – 

DB BENCH PRESS- 3 X 2 @ 85% WITH A 5 SECOND NEGATIVE

INCLINE DB BENCH PRESS- 3 X 6

SUPERSET:

DB SKULLCRUSHERS- 3 X 8

PUSH UPS- 3 X AMAP

METABOLIC CONDITIONING –

5 ROUNDS FOR TIME:

5 DEVIL PRESS

10 BOX/BENCH JUMPS

15 PUSH UPS

100 YD SPRINT

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED THURSDAY 080819 PERSONAL AND GROUP TRAINING! SPORTS

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SPORTS

SPORTS

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BB SHOULDER PRESS – 3 X 3 @80% W/ 5 SEC NEGATIVE

BB PUSH PRESS – 3 X 4@75%

REAR DELT RAISES – 3 X 8

METABOLIC CONDITIONING – FOR TIME

100 X KB SWINGS

MB SQUAT TOSS 3:00

PLANK EVERY TIME YOU

RUN AROUND ISLAND

 STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED WEDNESDAY 080719 PERSONAL AND GROUP TRAINING! JOY

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JOY

JOY

WARM UP – 6 TO 8 MINUTES

MOBILITY – FOAM ROLLER FULL BODY TENSION WORK

MUSCULAR STRENGTH –

CLEAN HIGH PULLS – 3 X 3 @75%

HANG CLEAN HIGH PULLS – 3 X 3 @60%

SL BROAD JUMP 3 X 5 EACH

MB OH THROWS – 3 X 5

 METABOLIC CONDITIONING – 2 X 7 MINUTE TABATAS

MB PUSH UPS

MB SLAMS

REST

MED SIT UP

MB CHEST PASS

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED TUESDAY 080619 PERSONAL AND GROUP TRAINING! FEEL GOOD

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EVERYONE NEEDS A COACH

FEEL GOOD

WARM UP – 6 TO 8 MINUTES

MOBILITY –  HIP MOBILITY DRILLS

MUSCULAR STRENGTH –

BACK SQUAT – 3 X 3 @80% W/A 5 SEC NEGATIVE

HEAVY WALKING LUNGES  – 3 X 6 EACH

PARTNER NORDIC CULRS

METABOLIC CONDITIONING-    25,20,15,10,5 

KB SUITCASE DEADLIFTS

INVERTED ROWS

100 JUMP ROPE IN BETWEEN SETS

STRETCH/COOL DOWN –

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED MONDAY 080519 PERSONAL AND GROUP TRAINING! TEEN

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TEMPLE TEEN

TEMPLE TEEN

WARM UP – 6 TO 8 MINUTES

MOBILITY – CHEST OPENERS

MUSCULAR STRENGTH –

DB BENCH PRESS – 3 X 3 @80% W/A 5 SEC NEGATIVE

CG DB FLAT BENCH 3 X 8

INCLINE FLIES – 3 X 8

BENCH DIPS – 3 X 10

METABOLIC CONDITIONING –  3 X 4 MINUTE AMRAPS:

6 DB THRUSTERS

6 VUPS

6 RENEGADE ROWS

REST 2 MINUTE IN BETWEEN 

STRETCH/COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED FRIDAY 080219 PERSONAL AND GROUP TRAINING! ATHLETE

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ATHLETES

WE LOVE TRAINING ATHLETES. BOTH JOEY AND ABBY ARE EX COLLEGIATE ATHLETE WHO ARE CSCS TRAINED. WE UNDERSTAND SPORT SPECIFIC TRAINING/PERIODIZATION. LET US KNOW IF YOU KNOW OF AN ATHLETE THAT CAN USE OUR HELP.

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK ROLL OUT/THORACIC MOBILITY

MUSCULAR STRENGTH

DEADLIFT – 3 X 8 @75%

SA DB ROWS – 3 X 6 EACH W/A 5 SECOND NEGATIVE

BICEP CURLS 3 X 10

BAND ROW BURNOUT 1 X 50

METABOLIC CONDITIONING 15 MIN AMRAP

6 X KB/DB THRUSTERS

6 X 1/2 TURKISH GET UPS (3 EACH)

6 X BURPEE

1 X STAIRS

STRETCH COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

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LOCATION
114 Southeast Parkway Court
Franklin, TN 37064

PHONE NUMBER
(615) 791-0010

E-MAIL
getfit@templefitnessnashville.com