I have been training my mom for over 6 months using three different
workout routines: Strength, Power, and Mobility and Coordination.
However, I have noticed that she has trouble remembering how to perform
the exercises. This is because she only trains two days a week, so I
have to rotate through all three routines. Initially, I wanted her to
experience a variety of exercises, but now I feel that I have enough
information to understand her strengths and weaknesses.
For
this quarter, I have decided to combine them into 2 routines.
Each routine will include the training for Strength, Power, and
Mobility and Coordination, providing a full-body workout. I am
emphasizing bilateral exercises due to the significant differences in
strength and mobility between each side of her body. Additionally, I am
including more shoulder mobility exercises.
Routine A will
focus more on Push Skills and Strength, with some Pull Mobility and
Coordination exercises mixed in.
Routine B will focus more on
Pull Skills and Strength, with some Push Mobility and Coordination
exercises mixed in.
Apart from that, these routines are
pretty straightforward. These are the ideal routines for each session,
although I may need to make some adjustments based on time or available
equipment on the fly.
Routine A--Push
Day
Wrist and Body Roll (Bodyweight Jefferson Curl)
2x20 Push Ups
2x20 Inverted Row
1x20 Dumbbell Pullover
1x12 Reverse Plank
Hops
2x20 Bulgarian Split Squats
1x20 Bar Bicep Curl
1x20 Alternating Crab Pose
2x20 Single Leg Deadlifts
1x20 Bar Tricep Extension
1x20 Wall Ball
Hip Lift and Swing
2x20 Step Ups
1x20 Alternating Shoulder Press
1x20 Shoulder Raises
Side Kicks
Cuban Press
6 Ways Lunges
L-sit tucked
Leg Raises
Hallow Hold
Crunches
Side Plank
Lying rotator cuffs
Plank Hold
Superman WYTA
Routine B--Pull Day
Wrist and Body Roll (Bodyweight Jefferson Curl)
2x20 Incline Wide Push Ups
2x20 Gorilla Rows
1x20 Scapula Pull
Ups
1x12 Alternating Bear (Crawl in place)
Hops
2x20 Cossack Squat
1x20 Hammer Curl
1x20 Ball Slam
2x20 Trap Bar Deadlifts
1x20 Cable Tricep Pushdowns
1x20
Load Beasts
Hip Lift and Swing
2x20 Lat Pull Down
1x20 Cable Face Pull
1x20 Cable Rear
Delt
Side Kicks
2x20 Lateral Step Ups
1x20 ATG Squats
1x20 Halo
L-sit tucked
Leg Raises
Hallow Hold
Crunches
Side Plank
Lying rotator cuffs
Plank Hold
Superman WYTA