AMEP F.A.S.T., Руководство по эксплуатации продукта

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Program:
Time Set 1 Set 2 Set 3
Metabolic Movements
Date Zone Sets Seconds Reps Reps Reps
Rest Time
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.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
7. Squats:
Standard squat, single leg, or jump squat.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
8. Lunges:
Static lunge between handrails, split squats, or pylo-lunge
onto the platform.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
9. Step Ups:
Front step ups, toe taps, up and over, lateral step ups,
lateral up and over, jump ups, and depth jumps.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
10. Dynamic Stretch:
Calves, quads, hips, lats, shoulders, biceps, and triceps.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Health 30/30
f.a.s.T.
Name: ______________________________________