Phase 1: Workout Guidelines
4A
PHASE 1 WORKOUT
Phase 1 workout is a three day program that progresses over four weeks.
Each day has a specific regimen that progresses week-to-week as you
become stronger. Each day consists of several blocks of exercises:
Quad Set, Tri Set, Super Set, and Band Complex block.
In each block you have a number of exercises. You will complete one
set of each exercise in the block, rest for noted time, then repeat
for the remaining sets of that block. Once you have completed the
recommended sets of each exercise in that block, then move to the
following block of exercises.
TIPS:
• Listen to your body.
• Never sacrifice proper form.
• Discontinue if you feel undue pain.
• Be patient and persistent. Building strength takes time.
• Have a towel and water ready.
• Breathe. Your muscles need oxygen. Inhale when the
muscle lengthens, exhale when the muscle shortens—
think “exhale on the exertion.”
• Stretch upon completion.
The GoFit Super band workout was specially designed by Luke Richeson,
head NFL Strength and Conditioning Coach. Coach Richeson has trained
MLB Players, Olympians, Special Warfare Operatives, and countless
#1 NFL draft picks. Coach Richeson’s special method of utilizing functional
training to improve performance will elevate the Super Band to a truly all
encompassing functional training tool.
Use this manual as a visual reference exercise guide for use with the
GoFit Super Bands. Always start at a level that will allow you to complete
all the recommended reps and sets described in this manual.
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