13
A
DVANCED
T
RAINING
P
ROGRAMS
S
PORT
S
PECIFIC
P
ROGRAMS
M
EN
’
S AND
W
OMEN
’
S
A
DVANCED
T
RAINING
C
HARTS
:
D
AYS
1
AND
3
Exercise#
Description
Repetitions
Sets
Tempo
Rest Time
18
Front Press
(requires wing accessory)
8-15
1-3
2/3
45 seconds
3
Butterfly
8-15
1-3
2/3
45 seconds
11
Seated Press
8-15
1-3
2/3
45 seconds
19
Front Deltoid Raises
8-15
1-3
2/3
45 seconds
20
Side Deltoid Raises
8-15
1-3
2/3
45 seconds
21
Rear Deltoid Raises
8-15
1-3
2/3
45 seconds
13
Seated Curls
8-15
1-3
2/3
45 seconds
22
Laying Curls
8-15
1-3
2/3
45 seconds
23
Pulley Ab Crunch
8-15
1-3
2/3
45 seconds
15
Twister
8-15
1-3
2/3
45 seconds
M
EN
’
S AND
W
OMEN
’
S
A
DVANCED
T
RAINING
C
HARTS
:
D
AYS
2
AND
4
Exercise#
Description
Repetitions
Sets
Tempo
Rest Time
4
Seated Row
8-15
1-3
2/3
45 seconds
17
Pull Up
(requires wing accessory)
8-15
1-3
2/3
45 seconds
2
Arm Pullover
8-15
1-3
2/3
45 seconds
24
Seated High Pull
8-15
1-3
2/3
45 seconds
1
Leg Pull
8-15
1-3
2/3
45 seconds
25
One Legged Squat
8-15
1-3
2/3
45 seconds
26
Toe Raises
8-15
1-3
2/3
45 seconds
27
Lunges
8-15
1-3
2/3
45 seconds
12
Hip Abduction
8-15
1-3
2/3
45 seconds
28
Hamstring Stretch
(requires leg pulley accessory)
8-15
1-3
2/3
45 seconds
29
Inner Thigh Stretch
(requires leg pulley accessory)
8-15
1-3
2/3
45 seconds
14
Tricep Extension
8-15
1-3
2/3
45 seconds
30
Kneeling Kick Back
8-15
1-3
2/3
45 seconds
10
Surfer
8-15
1-3
2/3
45 seconds
31
Side Bends
8-15
1-3
2/3
45 seconds
15
Twister
8-15
1-3
2/3
45 seconds