26
The TACFIT26 Daily Journal
LEVEL 1 DELTA LEVEL WORKOUT SERIES
® Tactical Fitness Systems TACFIT® TACFIT The TACFIT26 TACFIT26 Daily Journal Level 1 Scott Sonnon, Chief Operations Officer Copyright 2013 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL .COM Email comments and questions to:
[email protected]
TACFIT® is a registered trademark of Sconik International LLC. DISCLAIMER: DISCLAIMER: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no c ontrol over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs. LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the r isks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision. !""#$"%&$'
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.
IMPORTANT:: IMPORTANT Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT TACFIT to ensure their proper and safe use.
THE SIX WORKOUTS: 1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0 SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES). TAKE A 1 MINUTE RECOVERY AFTER EACH 4 MINUTES OF AN EXERCISE. 2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R A T I O N . TA K E 1 M I N U T E R E C O V E R Y I N B E T W E E N EACH E XERCIS E. PACE AND REGRES S AS NECESS ARY TO PERFOR M WITHOUT STOPPING 3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R EACH NEW MINUTE. PER FORM THE CIRCUIT OF EXERCISES IN LESS THAN A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T . I F Y O U D O N T, T H E N YOU RECEI VE NO POINT. !
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S POSSIBLE IN 20 MINUTES. 5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5 EXERCISES, DO IT A SECOND TIME. 6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.
WARMUP: !" $%% "& '() 7$.*13 !.,%%/ +)&".) -"1. 7".9"1'2 7".9"1'2 3).&".* -"1. /)' "& !.,%%/ &". : *,6 1')/2 /7,'8( /,!)/ $' $' ($%&7$($%&7$- ,& ,' ,/ $ "6) /,!)! !.,%%2 7()6 -"1 &,6,/( $%% !.,%%/; '()6 7".9"1'2 7".9"1'2
COOLDOWN: !" $%% "& '() 8""%!"76 !.,%%/ $&'). -"1. 7".9"1' 7".9"1'22 3).&".* -"1. /)' "& !.,%%/ &". : *,61')/2 /7,'8( /,!)/ $' ($%&7$($%&7$- ,& ,' ,/ $ "6) /,!)! !.,%%2 7()6 -"1 &,6,/( $%% !.,%%/; -"1<.) !"6) &". '() !$!$-2
MOBI LITY DAYS: !" $%% "& '() *"+,%,'- !.,%%/ 0 ',*)/ $/ -"1. *"+,%,'- !$!$-2 3).&".* !.,%%/ 0 ',*)/ &". 45 16,6')..13')! *,61')/2 /7,'8( /,!)/ ($%&7$($%&7$- ,& ,' ,/ $ "6) /,!)! !.,%%2
COMP ENSATION DAYS: 3).&".* '() 8"*3)6/$',"6 !.,%%/ 0 ',*)/ &". 4 5 16,6')..13')! *,61')/ *, 61')/ $/ -"1. 8"*3)6/$',"6 !$!$-2 /7,'8( /,!)/ ($%&7$($%&7$- ,& ,' ,/ $ "6) /,!)! !.,%%2
CALENDAR SCORESHEET
Program
Level
Total Score
Heart Rate
Program
Qual
November
Alpha
Oscar
Bravo
Papa
Charlie
Quebec
Delta
Romeo
Echo
Sierra
Foxtrot
Tango
Golf
Uniform
Hotel
Victor
India
Whiskey
Juliet
Xray
Kilo
Yankee
Lima
Zulu
Mike
Qual
Level
Total Score
Heart Rate
TACFIT26 CALENDAR
D AY 1 : Q U A L M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
knee circle Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29
D AY 2 : Q U A L C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26
D AY 3 : Q U A L 20/10X8+60 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
S ts cor d
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Warmup knee circle
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker
Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the s ame for Technique, Technique, Effort and Discomfort averages.
Mobility P12
Cooldown pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07
gunslinger
shoulder bridge
Mobility P08
compensation P20
spinal rotation
standing sidebend
Mobility P29
compensation P26
D AY 4 : Q U A L 20/10X8+60 WORKOUT Date
High Intensity Workout Target Heart Rate 80-100% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
S ts cor d
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Warmup knee circle
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Mobility P15 backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker
Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the s ame for Technique, Technique, Effort and Discomfort averages.
Mobility P12
Cooldown pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07
gunslinger
shoulder bridge
Mobility P08
compensation P20
spinal rotation
standing sidebend
Mobility P29
compensation P26
D AY 5 : A L P H A M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Hitchhiker Mobility P12 Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16
D AY 6 : A L P H A C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30
D AY 7 : A L P H A 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
S ts cor d
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Warmup Hitchhiker
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Mobility P12 Twisting Lunge Mobility P32
Cooldown Seal compensation P16 Twisted Lunge compensation P29 downward facing
Backstroke
dog
Mobility P04
compensation P06
Knee to Chest
Upward Facing
Push Kick
Dog
Mobility P16
compensation P30
D AY 8 : A L P H A 20/10X8+60 WORKOUT Date
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
Heart Rate Maximum
220-AGE
Exercises
S ts cor d
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Warmup Hitchhiker
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Mobility P12 Twisting Lunge Mobility P32
Cooldown Seal compensation P16 Twisted Lunge compensation P29 downward facing
Backstroke
dog
Mobility P04
compensation P06
Knee to Chest
Upward Facing
Push Kick
Dog
Mobility P16
compensation P30
D AY 9 : B R A V O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Rolling Shoulder Blade Mobility p23 Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20
D AY 1 0 : B R A V O C O M P E N S A T I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24
D AY 1 1 : B R A V O 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rolling
Sleeping Warrior
Shoulder
Compensation
Blade
p21
Mobility p23 Locust Inside
Compensation
Shoulder
p14
Circle Mobility p14
King Dancer Basic
Leg Swing
Compensation
Mobility p17
p13
Prayer
Standing
Shoulder
Backbend
Plyo
Compensation
Mobility p20
p24
D AY 1 2 : B R A V O 4/1X4 WORKOUT Date
High Intensity Workout Target Heart Rate 80-100% 8 0-100% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rolling
Sleeping Warrior
Shoulder
Compensation
Blade
p21
Mobility p23 Locust Inside
Compensation
Shoulder
p14
Circle Mobility p14
King Dancer Basic
Leg Swing
Compensation
Mobility p17
p13
Prayer
Standing
Shoulder
Backbend
Plyo
Compensation
Mobility p20
p24
D AY 1 3 : C H A R L I E M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Hindu Push-up Mobility p10 Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27
D AY 1 4 : C H A R L I E C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04
D AY 1 5 : C H A R L I E EMOTM WORKOUT Date
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Ring/Strap Knee Press reps: 5 Exercise p15
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s it’s time to tally the totals. Add y our points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hindu Push-up
Upward Facing Dog
Mobility p10
Compensation p30
Sit-thru Stretch
Dying Warrior
Mobility p28
Compensation p08
Side Shoulder Cast
Camel
Mobility p27
Compensation p04
D AY 1 6 : C H A R L I E EMOTM WORKOUT Date
High Intensity Workout Target Heart Rate 80-100% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Ring/Strap Knee Press reps: 5 Exercise p15
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s it’s time to tally the totals. Add y our points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hindu Push-up
Upward Facing Dog
Mobility p10
Compensation p30
Sit-thru Stretch
Dying Warrior
Mobility p28
Compensation p08
Side Shoulder Cast
Camel
Mobility p27
Compensation p04
D AY 1 7 : D E LTA M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Rocking Shin Lunge Mobility p22 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33
D AY 1 8 : D E LTA C O M P E N S A T I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17
DAY 1 9: DE LTA A M R A P W O R K O U T Date
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Front Lunge 21 reps Exercise p72
Round 2
Round 7
Round 12
Round 17
Basic Spinal Rock 13 reps Exercise p53
Round 3
Round 8
Round 13
Round 18
Mountain Climber 8 reps Exercise p57
Round 4
Round 9
Round 14
Round 19
Kettlebell Figure Eight (8kgs) 5 reps Exercise p41
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
Final Heart Rate
Final Technique
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s it’s time to tally the totals. Add y our points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Discomfort
Warmup
Cooldown
Rocking Shin Lunge
Shin Lunge
Mobility p22
Compensation p19
Hollow Body Crunch
Shoulder Bridge Compensation p20
Mobility p13 Frog Leg Swim
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Final Effort
Mobility p07
Wind Removing Compensation p31
Windshield Wiper
Seated Spinal Twist
Mobility p33
Compensation p17
DAY 2 0: DE LTA A M R A P W O R K O U T Date
High Intensity Workout Target Heart Rate 80-100% Maximum
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Front Lunge 21 reps Exercise p72
Round 2
Round 7
Round 12
Round 17
Basic Spinal Rock 13 reps Exercise p53
Round 3
Round 8
Round 13
Round 18
Mountain Climber 8 reps Exercise p57
Round 4
Round 9
Round 14
Round 19
Kettlebell Figure Eight (8kgs) 5 reps Exercise p41
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
Final Heart Rate
Final Technique
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s it’s time to tally the totals. Add y our points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Discomfort
Warmup
Cooldown
Rocking Shin Lunge
Shin Lunge
Mobility p22
Compensation p19
Hollow Body Crunch
Shoulder Bridge Compensation p20
Mobility p13 Frog Leg Swim
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” RATE” as well as your Technique, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Final Effort
Mobility p07
Wind Removing Compensation p31
Windshield Wiper
Seated Spinal Twist
Mobility p33
Compensation p17
D AY 2 1 : E C H O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate Rat e 0-40% Maximum
DIRECTIONS: As this is a recovery recovery day, day, do not exceed exceed 40% of your your heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout. For your No Intensity Day, repeat the warm-up 3X (three times total). Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Lifting Camel Mobility p18 Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17
D AY 2 2 : E C H O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery recovery day, day, maintain between between 40-60% 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13
