For the Busy Person!
CZ Health and Performance LLC
With all the different obligations one has in their life, it can be difficult to find an hour or two to dedicate to working out. So, this program was designed to help those train around their busy schedule. It consists of 6 days of training focused on improving strength and mobility. The workouts won't take too much of your time, and will give you time back in your day to focus on those other obligations.
Disclaimer: CZ Health and Performance LLC disclaims all liability for any injuries or damages that may result from using this workout program. This disclaimer applies to all direct, indirect, incidental, special, consequential, punitive, and exemplary damages, including but not limited to personal injury, death, loss of livelihood, loss of enjoyment, pain and suffering, emotional distress, loss of profits, loss of future earnings, goodwill, use, and any other intangible losses. Before starting any physical activity suggested by CZ Health and Performance LLC, you should consult with your doctor or other healthcare provider.
A1
Side Lunge (Dynamic Warm-Up)
1 x 10
A2
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A3
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A4
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A5
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A6
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A7
Pull Across (Dynamic Warm-Up)
1 x 10
A8
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
B1
Rear Foot Elevated Split Squat (RFESS)
3 x 8
B2
1-Arm Row W/ DB
3 x 8
B3
DB RDL
3 x 8
A1
90 / 90 Hip Mobility
3 x 8
A2
Half Kneeling Windmill
3 x 8
A3
Lunge Holds
3 x 0:30
A1
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A2
Side Lunge (Dynamic Warm-Up)
1 x 10
A3
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A4
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A7
Pull Across (Dynamic Warm-Up)
1 x 10
A8
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
B1
Barbell RDL
3 x 6
B2
DB Military Press (Standing)
3 x 6
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
DB Goblet Squat
3 x 8
B2
DB Incline Bench Press
3 x 8
B3
Reverse Lunge W/ DB
3 x 8
A1
90 / 90 Hip Mobility
3 x 8
A2
Half Kneeling Windmill
3 x 8
A3
Rear Foot Elevated Split Squat (RFESS) Holds
3 x 0:30
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
Barbell Front Squat
3 x 6
B2
DB Bent Over Row
3 x 8
Coach Chasey
Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.
