Performance Phase
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| ||||
| 30 seconds of ankle bounces. | XX | XX | XX | |
| step, jump up, down, vertical - 5-10 reps | XX | XX | XX | |
| 30 seconds of mattress jumps | XX | XX | ||
| single-leg jumps for distance on mats - 5 reps pre leg | XX | XX | XX | |
| 25 seconds of squat jumps on mats. | XX | XX | XX | |
| runs of jump into bounding on mats | ||||
| hop, hop stick landing. - 5 reps per leg | XX | XX | XX | |
| Abdominal curls | XX | XX | XX | |
| Back hyperextensions | XX | XX | XX | |
| Leg presses | XX | XX | XX | |
| Calf raises | XX | XX | XX | |
| Pullovers | XX | XX | XX | |
| Bench presses | XX | XX | XX | |
| Latissimus dorsi pulldowns | XX | XX | XX | |
| Forearm curls | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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