GoFit SUPER BAND, Руководство по обучению

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*Star
t with lighter resistance bands and increase resistance as your ability progresses.
Exer
cise
W
eek 1
W
eek 2
W
eek 3
W
eek 4
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
QUAD SET
Front Bridg
e (Plank)
2
:30 sec
2
:40 sec
2
:50 sec
2
1:00 min
Band Sit Up
2
20
2
25
2
30
2
35
Side Pillar Bridg
e
2
:20 sec
2
:30 sec
2
:40 sec
2
:50 sec
Bicycles
2
20
2
25
2
30
2
35
Rest 1:00 Minute after each full Quad Set,
repeat for remaining set,
then mo
ve to the Band Complex block.
BAND COMPLEX
Band Upright Ro
w
1
6
1
6
1
6
1
6
Snatch
1
6
1
6
1
6
1
6
Squat to Press
1
6
1
6
1
6
1
6
Bent Ov
er Ro
w
1
6
1
6
1
6
1
6
Snatch
1
6
1
6
1
6
1
6
No Rest after Band Complex block,
mo
ve directly to the T
ri Set block.
TRI SET
Lateral Shoulder Loaded Squat
3
6-8 ea
3
6-8 ea
3
8-10 ea
3
12-15 ea
Single
Ar
m P
erp.
Ro
w
3
6-8 ea
3
6-8 ea
3
8-10 ea
3
12-15 ea
Kneeling Incline Press
3
8-10
3
8-10
3
10-12
3
12-15
Rest 1:00 Minute after each full T
ri Set,
repeat for remaining sets,
then repeat the Band Complex block.
Phase 1—Da
y
3
Complete all ex
ercises and sets in one TRI/Super Set block,
then mo
ve to the next block of ex
ercises.