Evolve Hawaii Physical Therapy
Women's Training1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
Push-Up
C
DB Bench Press
D
Standing DB Press
E1
DB Lateral Raise
E2
DB Front Raise
F
Bench Dips
Circuit
G
Optioinal Core Finisher - Perform 1-3 rounds for quality of movement, rest 1 min between rounds: 1 min Plank Hold 10/10 Weighted Dead Bug (hold weight in hands with arms extended, extend arms overhead as leg extends, keep back flat throughout)
Prep
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
Box Jump
C
RDL
D
Hip Thrust
E
Sumo Deadlift
F
Glute Bridge Hamstring Walkout
G
Standing Hip Abduction with DB
Circuit
H
Optional Core/Accessory Finisher: Complete 3-5 Rounds 10 V Ups 10 Russian Twists (each side) Rest 1 min
Sprint Interval Training
A
Choose your implement: running, stairs, bike, ski, row, KB swings, jumping jacks, burpees, etc. Choose what you feel most comfortable and safe performing YOUR max effort. Warm-up: 5-10 min, easy 4-8 Rounds: 30 sec all-out max effort 2-3 min active recovery (easy, but don't completely stop moving) Cool-down: 5-8 min, easy
Zone 2 Cardio
B
Choose your implement: jogging, stairs, bike, ski, row, incline walking, etc. 30 min steady-state cardio, should be conversational but breathy
Conditioning
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
DB Snatch
C
Pull-Up
D
1-Arm DB Row
E
Banded Lat Pull Down
F
Rear Delt Flyes
G
DB Bicep Curls
Circuit
H
Optional Core/Accessory Work. Perform 2-3 Rounds: 20 (total) Alternating Plank Shoulder Taps 10/10 Side Plank Hip Abduction with ER 10/10 Bridge Crossover Crunch Rest 1 min
