Bethany's Thursday Off-Season 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.
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| Warm-up, single leg hamstring curl standing - 15 Reps | XX | XX | ||
| Single leg hamstring curl standing - 12 Reps | ||||
| Double-drop hamstring curls - 12 Reps | ||||
| Hamstring pull-ins - 12 Reps | ||||
| Stiff-legs - 15 Reps | ||||
| Butt blaster - 25 Reps | ||||
| Straight-leg cable pull-backs - 50 Reps Each Leg | ||||
| Crunches - 30 Reps | ||||
| Leg raises lying down - 30 Reps | ||||
| V-situps on bench - 30 Reps | ||||
| Donkey calf raises - 15 Reps | ||||
| Calf incline press - 15 Reps | ||||
| Double-drop calf raises - 15 Reps | ||||
| Single-leg calf raises on wood block - 15 Reps | ||||
| Single-leg calf raises on wood block - 4 Times | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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