LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Stretching
Horizontal
Assisted active isolated stretching
Set time
1 10 Minutes
Deadbug with Swiss Ball
Set reps Tempo
1 10 controlled
2 10 controlled
Machine Resistance training
Horizontal
Strength – Seated Machine Row
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 moderate controlled 30s
Machine Chest Fly
Set reps load Tempo Rest
1 10 moderate controlled 45s
2 10 moderate controlled 45s
Step Up – Body Weight, Alternating
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
Leg Press – Selectorized Machine
Set reps load Tempo Rest
1 10 moderate controlled 45s
2 10 moderate controlled 45s
Seated Calf Raise [DF]
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 moderate controlled 30s
Leg Extension
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 moderate controlled 30s

Carolyn Casey in gym session w/ Trainer week 9

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

We will begin some implemented stretching on the Table. Addressing the hips, low back,knee flexion and lumbar rotation. We then will go with some machine work as free weights for now may elevate the heart rate too high right now

Recovery Blocks

Stretching
Horizontal Loading

This will take place after the Functional Mobility Screening.

LAR
Assisted active isolated stretching
Have your trainer perform assisted active isolated stretches on you.
Set Time
1 10 Minutes h:m:s

Calves, hamstrings, hips, low back

ULT
Deadbug with Swiss Ball
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Machine Resistance training
Horizontal Loading

LLT
Strength – Seated Machine Row
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Moderate Controlled 30s (h:m:s)
LLT
Machine Chest Fly
Set Reps Load Tempo Rest
1 10 Moderate Controlled 45s (h:m:s)
2 10 Moderate Controlled 45s (h:m:s)
ULT
Step Up – Body Weight, Alternating
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled

free motion with weight

LLT
Leg Press – Selectorized Machine
Set Reps Load Tempo Rest
1 10 Moderate Controlled 45s (h:m:s)
2 10 Moderate Controlled 45s (h:m:s)
LLT
Seated Calf Raise [DF]
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Moderate Controlled 30s (h:m:s)
LLT
Leg Extension
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Moderate Controlled 30s (h:m:s)