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    Rutina 3 Dias (CUT) Annie

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    ogalloza
    Rutina cut Annie

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    © All Rights Reserved
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    Rutina 3 Dias (CUT) Annie

    Uploaded by

    ogalloza
    1 views14 pages
    Rutina cut Annie

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    rutina 3 dias (CUT) Annie docx

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    Rutina cut Annie

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1 views14 pages

    Rutina 3 Dias (CUT) Annie

    Uploaded by

    ogalloza
    Rutina cut Annie

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 14

    Name 3x/Week Ladies Full body Month-

    Day 1

    4 – Reactive (power, plyos, etc)

    Exercise 1 2 3 4 Comments Rest


    1)
    2)
    3)

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Cues Rest


    1a) Barbell front 3-5x12 3-5x12 3-5x10 3-5x10 90 sec
    squat

    1b) inverted row 2-4x15 2-4x15 2-4x12 2-4x12 90-


    120 s.

    2a) single leg hip 3-5x8 3-5x8 3-5x8 3-5x8 60-90 s.


    thrust

    2b) db chest press 2-4x15 2-4x15 2-4x12 2-4x12 60-90 s.

    3) leg extension 3x20 3x20 3x15 3x15 60 s.

    4) machine seated 3x15 3x15 3x15 3x15 60 s.


    abduction

    5) DB hammer curls 2x 15-20 2x 15-20 2x 15-20 2x 15-20

    X time X time X time X time

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Day 2
    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Rest


    Cues
    1a) deadlift RDL 3-5x15 3-5x15 3-5x12 3-5x12 90 sec

    1b) DB shoulder press 3-5x15 3-5x15 3-5x12 3-5x12 90-


    120 s.

    2a) split squat 3-5x15 3-5x15 3-5x12 3-5x12 60-90 s.

    2b) chin ups 3-5x15 3-5x15 3-5x12 3-5x12 60-90 s.

    3) hamstring curl 3-5x15 3-5x15 3-5x12 3-5x12 60 s.

    4a) face pull 3-5x15 3-5x15 3-5x12 3-5x12 60 s.

    4b) rope triceps 3-5x15 3-5x15 3-5x12 3-5x12


    extension

    4A)banded donkey
    kick back

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Day 3

    R5 - Resistance

    Exercise Tempo 1 2 3 4 Comments and Coaching Rest


    Cues
    1a) leg press o 3-5x15 3-5x15 3-5x15 3-5x15 90 sec
    kettlebell goblet
    squat

    1b) push ups 3-5x15 3-5x15 3-5x15 3-5x15 90-


    120 s.

    2a) hip thrust con 3-5x15 3-5x15 3-5x15 3-5x15 60-90 s.


    sandbag encima 3
    segundos arriba x
    reps
    2b) single arm 3-5x15 3-5x15 3-5x15 3-5x15 60-90 s.
    seated row

    3) pull through 3-5x15 3-5x15 3-5x15 3-5x15 60 s.

    4a) bicep curl 3-5x15 3-5x15 3-5x15 3-5x15 60 s.

    4b) side lying 3-5x15 3-5x15 3-5x15 3-5x15


    abduction

    3 x 30 3 x 30 3 x 30 3 x 30
    segundos segundos segundos segundos

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Conditioning and Cardio days plus abs (can also do one exercise of biceps, one exercise of triceps if desired)

    Conditioning day 1 (plus glute work)

    A-steady state level 1= 30 minutes at the middle of the blue zone in Morpheus app. Low CNS activation (walking , bike, rower
    etc) * no running

    B- Glute work-

    1- Knee banded feet elevated glute bridge 3 x 20

    2- Knee banded seated hip abduction 3 x 20

    3- Banded donkey kick exercise 3 x 20

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    conditioning day 2:

    1-Aerobic plyos (low hops with or without hurdles) 5 minutes


    2-blue zone repeats- (any cardio machine)Alternate between the middle and top of the blue zone every 30 to 60 seconds. 25
    minutes

    Conditioning day 3:

    Tempo intervals- 60 seconds middle of the blue zone in app, 10 seconds at 70% intensity or 7/10 effort . 15 to 20 cycles.

    Abs (3 times per week)

    One anti extension exercises. (front plank plus dead bug)


    One anti rotation exercises (pallof press)
    One anti lateral flexion exercises (Side plank, unilateral farmers carry)

    exercises
    Front squat

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    chin ups

    Glute bridge
    https://youtu.be/WtilA9IJX1c?t=3

    Db chest press

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Leg extension
    https://youtu.be/iMA5J5oSFcY?t=38

    Abduction side lying

    https://youtu.be/mxWissvKVj0?t=56

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Plank

    https://youtu.be/54ZJx9E4DEU?t=73

    Day 2 Exercises

    Rdl deadlift

    https://youtu.be/lY0R2UI-7ko?t=5

    Pushup
    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    https://youtu.be/Ut7FxCTPYQc?t=5

    Split squat

    https://youtu.be/UcZVX7Sc9YI?t=15

    Seated cable row

    https://youtu.be/xQNrFHEMhI4?t=3

    Leg curl

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    https://youtu.be/SbSNUXPRkc8?t=8

    Face pull

    https://youtu.be/GY1zcDAqJWs?t=73

    Donkey kick

    https://youtu.be/a8f_Av697uw?t=9

    Side plank

    https://youtu.be/rKLWWW8YnOc?t=125

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Day 3

    S/l hip thrust

    https://www.youtube.com/watch?v=qCObDXTe4KY

    curtsy lunges

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    Trx row

    Pull through.
    https://youtu.be/OkcryKUZTZs?t=76

    Db chest press

    https://youtu.be/X3YrlBmjWrY?t=5

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    bicep curls

    https://youtu.be/Nkl8WnH6tDU?t=64

    Rope triceps extension

    Coach’s Name
    Name 3x/Week Ladies Full body Month-

    https://youtu.be/JDEDaZTEzGE?t=49

    Dead bug

    https://youtu.be/VzgneJvv5nc?t=18

    Coach’s Name

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