APH-2025-137

Overview:

• 8-Week Focus: TBD
• Weekly Objective: Recovery

Assessment:

• Sleep Quantity (hours): 7.5
• Sleep Quality (1-5): 3
• Mood (1-5): 4
• Soreness (1-5): 1

Training:

Warm Up:

• 5 Rounds, NFT:
  • Rebound x 90
  • Lunge x 10
  • Kick x 10
  • Single Leg Dead Lift x 10
  • Air Squat x 10
• CARs
  • Hip, 1 x 5
  • Spine, 1 x 5
• PAIL/RAIL
  • Hip External

Work:

• Front Squat / Back Squat Combo, 3 x 6+12 (135#)
• Elevated Front Leg Lunge, 2 x 10 (6", each side, 2 x 20#)
• Straight Leg Deadlift, 1 x 10 (2 x 15#)

Review:

• Difficulty (1-10): 8
• Performance (1-10): 8