Quickness Routine
| 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.
|
| |||
| Speed Squats (15 reps or more) | XX | XX | |
| Machine Hack Squats (8 reps or more) | XX | XX | |
| Flutter Kicks (20 reps or more) | |||
| Calf Press on Leg Press Machine (8 reps or more) | |||
| Air Bike (20 reps or more) | XX | XX | |
| Close-Grip Bench Press (5 reps or more) | XX | XX | |
| Clean and Press (7 reps or more) | XX | XX | |
| Lying One-Arm Lateral Raises (8 reps or more) | XX | XX | |
| Hyperextensions (10 reps or more) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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