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TEMPLE FITNESS M4 COED – THURSDAY 092117 PERSONAL AND GROUP TRAINING! SPORTS

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TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING STUDIO THAT FOCUSES ON GETTING PEOPLE RESULTS THROUGH STRENGTH TRAINING, MOBILITY, METABOLIC CONDITIONING, AND MACRO DIETING

 

 

 

 

 

 

 

 

 

KNOW SOMEONE THAT WORKS OUT ON THERE OWN OR IS THINKING ABOUT IT. THIS WORKSHOP WILL HELP THEM TO FEEL COMFORTABLE IN THE GYM.

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

STRICT PRESS – 3  X 4 @ 80%

BB SHRUGS  – 3 X 8

REAR DELT RAISES – 3 X 8

METABOLIC CONDITIONING – 5 ROUNDS

5 X BENCH PRESS BB @ 65%

10 X SUMO DEADLIFT HIGH PULL W/KB

15 X PLANK TO PUSH UPS

20 X SIT UPS

STRETCH/WARM UP

TEMPLE FITNESS M4 COED WEDNESDAY 092017 PERSONAL AND GROUP TRAINING!

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WARM UP – 6 TO 8 MINUTES

MOBILITY – WRIST AND LAT STRETCH

MUSCULAR STRENGTH –

SQUAT CLEANS – 3 X 2 @ 85%

SNATCH GRIP SPEED DEADLIFTS – 6 X 3 @40% 1 RM DEADLIFT

SIDE LATERAL HOPS OVER BENCH OR BALL – 3 X 20

METABOLIC CONDITIONING –  EMOM FOR 15 MINUTES 

5 MED BALL CLEANS

5 PUSH UPS

5 SIT UPS

THEN

200 X JUMP ROPES

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED TUESDAY 091917 GROUP TRAINING AND PERSONAL TRAINING!

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WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP FLEXOR

MUSCULAR STRENGTH –

BACK SQUATS- 3 X 5 @ 80% FROM RACKS

LUNGES – 3 X 5 EACH LEG

KB SWINGS – 3 X 15

METABOLIC CONDITIONING – 15 MINUTE AMRAP

BANDED LAT PULL DOWNS X 10

BANDED ABDUCTOR WORK  X 10

BANDED FRONT RAISES X 10

5 X JINGLE JANGLES

 

STRETCH/COOL DOWN –

 

TEMPLE FITNESS M4 COED – 091817 PERSONAL AND GROUP TRAINING!! SPORTS

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MEDICAL SCANNER IS AVAILABLE MAKE AN APPOINTMENT AT FRONT DESK. THIS IS A GOOD WAY TO SEE WHERE YOU ARE AND TRACK PROGRESS. TEMPLE CLIENTS THE COST IS $30.

BODY COMPOSITION SCAN

 

 

 

 

 

 

 

WARM UP – 6 TO 8 MINUTES

MOBLITY – SHOULDER WORK

MUSCULAR STRENGTH- 

DB BENCH PRESS W/BAND YELLOW – 3 X 5 @ 80% NICE CONTROL ON ECCENTRIC

CLOSE GRIP INCLINE PRESSES – 3 X 8

DB SKULL CRUSHERS – 3 X 8

METABOLIC CONDITIONING– TABATA WORK

A: PLATE GOOD MORNINGS

A: LEG RAISES

REST 1 MINUTE

B: ROTATIONAL SQUATS (ALTERNATE EVERY 20 SECONDS)

B: DECLINE PUSH UPS

REST 1 MINUTE

C: SPLIT BENCH BOX JUMPS

C: INVERTED ROWS

 

 

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED – FRIDAY 091517 PERSONAL AND GROUP TRAINING!

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KNOW SOMEONE WHO IS WORKING OUT ON THERE OWN. JOEY WILL BE HOLDING A WORKSHOP TO GO OVER THE LIFTS, PROGRAMMING, AND OTHER TOPICS THAT WILL HELP YOU USE YOUR GYM.

 

 

 

 

 

 

 

 

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP HINGE WORK AIRPLANES

MUSCULAR STRENGTH –

BANDED DEADLIFT – 3 X 6 @70% W/YELLOW BANDS

KROC ROWS – 1 SET INCREASE WEIGHT OR INCREASE REP

UNDERHAND BENT ROWS – 3 X 6

METABOLIC CONDITIONING –

BUY IN: 50 MED BALL TOSSES WITH PARTNER

30 X LITTLE MAN IN TREES

30 X PUSH UPS WITH DIPS ON DB

30 X DB THRUSTERS

30 X MED BALL SLAMS

30 X BUTTERFLY SIT UPS

30 X PULL UPS

STRETCH/COOL DOWN –

 

TEMPLE FITNESS M4 COED – THURSDAY 091417 PERSONAL AND GROUP TRAINING!

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TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING STUDIO THAT FOCUSES ON GETTING PEOPLE RESULTS THROUGH STRENGTH TRAINING, MOBILITY, METABOLIC CONDITIONING, AND MACRO DIETING

 

 

 

 

 

 

 

 

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

STRICT PRESS – 3  X 5 @ 75% USE YELLOW BANDS AT BOTTOM OF RACK AND PRESS NORMALLY

UPRIGHT ROWS – 3 X 8

REAR DELT RAISES – 3 X 8

METABOLIC CONDITIONING – 12 MINUTE AMRAP

3 LAPS – 1 LAP FORWARD, 1 BACKWARDS, 1 SKIPPING

10 YARD KAMOTOS

10 X SIDE LATERAL RAISES

10 X PLYO PUSH UPS

10 X SPLIT LUNGE JUMPS

10 X DB CURLS

STRETCH/WARM UP

TEMPLE FITNESS M4 COED – WEDNESDAY 091317 PERSONAL AND GROUP TRAINING!

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WARM UP – 6 TO 8 MINUTES

MOBILITY –  ANKLE MOBILITY AND LAT STRETCH

MUSCULAR STRENGTH –

SQUAT CLEANS – 3 X 4 @ 75%

DB SNATCHES – 3 X 6 EACH ARM

BROAD JUMPS – 3 X 6

METABOLIC CONDITIONING –   8 ROUNDS FOR TIME

5 X SQUAT JUMPS

10 X BANDED ROWS

15 X SKATERS

20 X BENCH DIPS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – TUESDAY 091217 PERSONAL AND GROUP TRAINING!

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WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY

MUSCULAR STRENGTH –

BACK SQUATS- 3 X6 @ 75% W/ YELLOW BANDS

STEP UPS – 3 X 6 EACH LEG HEAVY

WALKING KB SWINGS – 3 X 10

METABOLIC CONDITIONING –

BUY IN: 100 JUMP ROPES

3 X 5 MINUTE AMRAPS

AMRAP #1:

10 X PUSH UPS

10 X JUMPING JACKS

10 X VUPS

AMRAP#2:

5 X PULL UPS

5 X BURPEES

5 X BOX JUMPS

AMRAP #3:

5 X DB SHOULDER PRESS

30 X MT CLIMBERS

5 X DB BENT ROWS

STRETCH/COOL DOWN –

 

TEMPLE FITNESS M4 COED MONDAY 091117 GROUP EXERCISE AND WEIGHT LOSS!

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MEDICAL SCANNER IS AVAILABLE MAKE AN APPOINTMENT AT FRONT DESK. THIS IS A GOOD WAY TO SEE WHERE YOU ARE AND TRACK PROGRESS. TEMPLE CLIENTS THE COST IS $30.

BODY COMPOSITION SCAN

 

 

 

 

 

 

 

WARM UP – 6 TO 8 MINUTES

MOBLITY – SHOULDER WORK

MUSCULAR STRENGTH- 

DB BENCH PRESS W/BAND YELLOW – 3 X 6 @ 75% NICE CONTROL ON ECCENTRIC

INCLINE DB FLYS – 3 X 10

REVERSE GRIP DB PRESSES – 3 X 10

METABOLIC CONDITIONING–

75 SQUATS

75 PUSH UPS

75 SIT UP

75 DB ROWS

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 FRIDAY 090817 PERSONAL AND GROUP TRAINING!

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WARM UP – 6 TO 8 MINUTES

MOBILITY – THORACIC SPINE/ LOW BACK FOAM ROLL

MUSCULAR STRENGTH –

BANDED DEADLIFT – 3 X 7 @65% W/YELLOW BANDS

KROC ROWS – 1 SET OF AS MANY AS POSSIBLE BEAT REPS FROM LAST WEEK

BENT ROWS – 3 X 8

METABOLIC CONDITIONING –  18 MINUTE AMRAP

3 X PULL UPS

5 X GROUND TO OVERHEAD

7 X BENCH DIPS

9 X SIT UPS

11 X JUMPING JACKS

STRETCH/COOL DOWN –

 

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LOCATION
114 Southeast Parkway Court
Franklin, TN 37064

PHONE NUMBER
(615) 791-0010

E-MAIL
getfit@templefitnessnashville.com