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Charlene Richardson

Learn how to write a program...just follow these guidelines!


Happy Friday!


​If you are traveling or need to switch up your workouts at home, here is a general template to follow. Give it a try and let me know how it goes.


GENERAL WARM-UP: (5 Minutes)

Cardio (Walk, Run, Jump Rope, Rower, Bike)


SPECIFIC WARM-UP: (About 8-10 minutes)

This is where I like to focus on any corrective exercises, core work, and patterning for the main lift.


Corrective Exercise Example:

​Poor Shoulder Mobility: Indian Clubs x 20

Core Work: Plank, Deadbugs


Patterning: If my main lift is a squat: 

  • 10 Face the Wall Squats

  • 10 Bodyweight Squats

  • 10 Goblet Squats

x1-3 Rounds


PRACTICE: (10-15 Minutes)

Squat: Sets/Reps and variation of the squat will depend on goals. Currently, I am working through a strength phase and using 5x5 (Sets X Reps) on Front Squats. 


If I am doing 5x5 or higher reps, I will generally pair this with a second movement. For example: Swings, Push-ups or Pull-ups. I will rest for about 1 minute to 90 seconds. Then back to the squats.


ACCESSORY (10 Minutes)

This will usually be 1-3 movements for 3 sets to support the main movement. Using the above squat example, here are some examples.


​A1: Reverse Lunges x 10 L/R

A2: Wall Sit Hold x 3 Minutes

A3: Single Arm Row x 10 L/R

x 3 Rounds


BREATHING: (10 Minutes)

This could be anything from intervals on the rower to the kettlebell snatch test. You could go for a run. 


STRETCH: (5 Minutes)

Foam roll, Brettzel Stretch and Frog Stretch are my "go-to"


Questions?

Send an email!


In Strength,

Charlene

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