07/21/2019 - 07/27/2019 Page 1 of 2

Extensive 1, Weightloss (3 days) - Fitness

Day: 1 Day: 2 Day: 3
--.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep ---
--.-Pillar Prep Time --.-Pillar Prep Time --.-Pillar Prep Time
Foam Roll - Foam Roll - Glute Foam Roll - Glute
Latissimus Dorsi :45 Max :30 Max :30

Reps Reps Time

Glute Bridge - Foam Roll -
Ys - Floor
8 Marching 5 Latissimus Dorsi :30

KB Correctives - Time KB Correctives - Reps Reps

1/2 Turkish Get
Supine Arm Bar - Straight Leg Up - Kettlebell
Bottoms up :30 Lowering - Arm 5 5

Movement Prep Movement Prep Movement Prep Movement Prep Movement Prep Movement Prep
Movement Prep Reps Movement
Glute Prep
Bridge -2 Reps Movement
Glute Prep
Bridge -2 Reps
Glute Bridge Leg Up 1 Leg Leg Up 1 Leg
15 Down 5 Down 5

Reps Reps Reps

Knee Hug - Reverse Lunge - Reverse Lunge -
Supine 3 with Rotation 5 with Rotation 5

Quad/Hip Flexor Reps Forward Lunge, Reps Forward Lunge, Reps

Stretch - Elbow to Instep - Elbow to Instep -
Sidelying 3 Crawling 5 Crawling 5

Bent Knee Reps Reps Reps

Hamstring 3 Lateral Squat Lateral Squat
Stretch 5 5
0
Overhead Squat Reps Dist Dist
Pillar Skip - Pillar Skip -
- Hands Clasped Linear 10 Linear 10
(Bodyweight) 5
10 10
Strength - Primary Strength - Primary Strength - Primary Strength - Primary Strength - Primary Strength - Primary
Strength - Primary Reps %Diff Strength - Primary Reps %Diff Strength - Primary Reps %Diff
10 85 10 85 8 85
Overhead Press -
Bench Press - 1 8 90 Front Squat - 2 8 85 Half Kneeling 1 8 85
Arm Dumbbell 6 90 Arm Kettlebell 6 90 Arm Kettlebell 8 90
5 95 6 90 6 95
10 85 10 85 8 85
Time Reps Reps %Diff
:20 5 10 85
Push Up -
Narrow Hand :20 5 10 90
DNS Star Pattern Row (TRX)
Position :20 5 8 90
:20 5 8 95
:20 5 8 95
Reps Time Rest Reps %Diff
5 1:00 2:00 8 85
Stability
Pec Stretch - 5 1:00 2:00 Push-Pull - 8 90
Rest
Rack 5 1:00 2:00 Standing Cable 6 90
5 1:00 2:00 5 95
5 1:00 2:00 8 85
07/21/2019 - 07/27/2019 Page 2 of 2

Extensive 1, Weightloss (3 days) - Fitness

Strength - Strength - Secondary Strength - Strength - Secondary Strength - Strength - Secondary
Strength - Reps %Diff Strength - Reps %Diff Strength - Reps %Diff
8 85 8 85 10 85
Pull Down - Half Romanian
Kneeling 8 90 Deadlift - 1 Leg 8 90 Swing - 2 Arm 10 90
Alternating cable 6 90 Dumbbell 6 90 Kettlebell 8 90
5 95 5 95 8 95
8 85 8 85 8 95
Time Reps Reps %Diff
:20 10 8 85
:20 Leg Curl - 10 Reverse Lunge - 8 90
Inverted Row
:20 Eccentric (Slide) 10 Dumbbell (Slide) 6 90
:20 8 5 95
:20 8 8 85
Reps Reps Reps
Reach, Roll, and 5 5 5
Bent Knee Quad/Hip Flexor
Lift- Heel Sit 5 5 5
Hamstring Stretch - Half
(Foam Roll) 5 5 5
Stretch Kneeling
alternating
5 5 5
5 5 5
Strength - Auxiliary Strength - Auxiliary Strength - Auxiliary Strength - Auxiliary Strength - Auxiliary Strength - Auxiliary
Strength - Triceps
Overhead Auxiliary Reps %Diff Strength - Auxiliary Reps %Diff Strength
Pillar - Auxiliary
Bridge - Reps %Diff
Lateral Squat -
Extension - High 10 95 Dumbbell 8 95 with 1 Arm Pull 8 95
Split Cable 10 95 8 95 Down Cable 8 95
Curl to Overhead Reps %Diff
Swing - 2 Arm
Reps %Diff Pillar Bridge Time
Press - Standing 10 95 Kettlebell 10 95 w/Shoulder Flexi :30
Dumbbell 10 95 10 95 on/Extension :30
Time Quad/Hip Flexor Reps Reps
90/90 Stretch -
Pillar Bridge :30 Stretch - Half 5 5
with Arm Sweep
:30 Kneeling 5 5
--.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration ---
--.-Regeneratio
Trigger Point - Time --.-Regeneratio Time --.-Regeneratio Time
Foam Roll - Trigger Point -
Rotator Cuff Hamstring Arch (Ball)
(Ball) :30 :30 :30

Trigger Point - Time Time Time

Foam Roll - Glute Trigger Point -
Pec (Block and Max Thoracic Spine
Ball) :30 :30 :30

Time Time Time

Foam Roll - Massage Bar - Foam Roll - Glute
Latissimus Dorsi :30 VMO :30 Max :30

Time
Foam Roll - Mid
to Upper Back :30