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    Eric Bergstrom Lower Body Workout Plan 2

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    api-580169111
    Trainer Luke Marando led client's second workout session with goals of gaining overall muscle mass and core strength. The session included dynamic stretches, resistance training focusing on single leg deadlifts, squats, and calf raises, and static stretches for cooling down. Four sets of each exercise were performed with increasing weight. The session aimed to elevate heart rate into the target zone during warm up and cool down stretches targeted specific muscle groups to improve flexibility.

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    Eric Bergstrom Lower Body Workout Plan 2

    Uploaded by

    api-580169111
    75 views2 pages
    Trainer Luke Marando led client's second workout session with goals of gaining overall muscle mass and core strength. The session included dynamic stretches, resistance training focusing on single leg deadlifts, squats, and calf raises, and static stretches for cooling down. Four sets of each exercise were performed with increasing weight. The session aimed to elevate heart rate into the target zone during warm up and cool down stretches targeted specific muscle groups to improve flexibility.

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    eric bergstrom lower body workout plan 2

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    Trainer Luke Marando led client's second workout session with goals of gaining overall muscle mass and core strength. The session included dynamic stretches, resistance training focusing on single leg deadlifts, squats, and calf raises, and static stretches for cooling down. Four sets of each exercise were performed with increasing weight. The session aimed to elevate heart rate into the target zone during warm up and cool down stretches targeted specific muscle groups to improve flexibility.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    75 views2 pages

    Eric Bergstrom Lower Body Workout Plan 2

    Uploaded by

    api-580169111
    Trainer Luke Marando led client's second workout session with goals of gaining overall muscle mass and core strength. The session included dynamic stretches, resistance training focusing on single leg deadlifts, squats, and calf raises, and static stretches for cooling down. Four sets of each exercise were performed with increasing weight. The session aimed to elevate heart rate into the target zone during warm up and cool down stretches targeted specific muscle groups to improve flexibility.

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    © All Rights Reserved
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    WORK 209 Workout Log

    Trainer Name: Luke Marando Date: March 11th


    Session #: 2 Client Goal: Gain overall muscle mass and core strength
    Warm-Up/Aerobic Training
    Mode Intensity Duration Notes
    HR max:
    RHR:
    THR:
    Dynamic Stretch Reps/Distance Sets Notes
    Ankle Rotations 20 sec each 1
    Ankle mobility stretch 20 sec each 1
    Hip rock backs 10 1
    Walking quad stretch 10 1
    walking knee hug 10 1
    walking lunge with t-spine rotation 10 1

    Resistance Training
    Exercise Goal RepsSet 1 Set 2 Set 3 set 4 rest
    Single leg deadlift with a band 10 BW BW BW BW 15 sec
    between sets
    banded squat 10 BW BW BW BW 90 sec after
    dumbell stationary lunges 10 BW BW BW BW each tri-set

    BW squat jumps 10 BW BW BW BW 15 sec


    between sets
    Stability ball hip thrust 10 BW BW BW BW 90 sec after
    Calf raises with weight 10 15 lbs 15 lbs 15lbs 15 lbs each tri-set

    15 sec
    between sets
    90 sec after
    each tri-set

    Cool Down/ Flexibility


    Stretch/Muscle Group Time Held Reps No
    hip flexor stretch 20s each 1
    static quad stretch 20s each 1
    Cobra stretch 20 sec 1
    Downward dog 20 sec 1
    SMR on muscles that need it 20 sec 1

    Session Duration:__________________ Client Signature:______________________________________________


    WORK 209 Workout Log

    strength

    *THR based on HRR


    *THR = %HRR +RHR

    Notes

    Do incline hip thrust if


    you don’t have a ball

    Notes

    Session Duration:__________________ Client Signature:______________________________________________

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