18
GOAL: Hold for 20 seconds
Hold Time
# of seconds
GOAL: 40 second active reps
# of Reps Reps for #
seconds
Metabolic Movements
Movement Name
Date
6. Core Movements:
Planks, trunk twist, crunches, knee and leg
lifts, bicycles, and superman are all great core
variations for the F.A.S.T.
7. Squats:
Standard squat, single leg, or jump squat.
Movement Name
Date
GOAL: 40 second
active reps
8. Lunges:
Static lunge between handrails, split squats, or
pylo-lunge onto the platform.
Movement Name
Date
GOAL: 40 second
active reps
9. Step Ups:
Front step ups, toe taps, up and over, lateral step
ups, lateral up and over, jump ups, and depth
jumps.
Movement Name
Date
GOAL: 40 second
active reps
Movement Name
Date
Platform Training 101
Fit Test Baseline
f.a.s.T.
Name: ______________________________________
Summary of Contents for F.A.S.T.
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