Your Brain on Track
This program is designed with older clients in mind, however, it views each client as a person who can achieve, I do not set limits you have to listen to your body.
With that said the first option is primarily with bodyweight and some band or light weight exercises. This is to help create strength and mobility in your body again. Just get moving and learn good moevemnts.
The second option is if you understand training to some degree and have the desire to use free weights. This is for more intermediate to advanced users.
Don't be scared, the first bodyweight option is also built to prepare you for option 2.
In total you get a 3 day a week program for 12 weeks that can be run for 24 weeks if you start with body weight and then progress to the free weight options when you are done.
1 sessions per week
Must use App app to view and log training
Program Training
A
Light Jog
1 x 60
B
Bodyweight Jefferson Curl
2 x 10
C1
Bodyweight Box Squat
2 x 10
C2
Cossack Squat
2 x 6
D
Bench Elevated Push Up
2 x 10
E1
Dead Bug
2 x 10
E2
Supermans
2 x 12
E3
Fire Hydrant
2 x 10
A
Jog
1 x 60
B
KB Jefferson Curl
2 x 5
C1
DB Box Squat
2 x 8
C2
Cossack Squat
2 x 6
D
DB Bench Press
2 x 8
E1
DeadBug
2 x 10
E2
Reverse Hyperextension
2 x 10
E3
Fire Hydrant
2 x 10
A1
Bodyweight Step-Up
2 x 5
A2
Hip Hinge
2 x 8
B
I/Y/T
2 x 10
C
Body Weight Split Squat
2 x 6
D1
Wall Side Leg Swings
2 x 8
D2
Flat Bench Lying Leg Raise
2 x 15
D3
Bird Dog
2 x 10
A1
DB Step Up
2 x 5
A2
DB RDL
2 x 8
B1
Lu Raise
2 x 12
B2
Bent Over DB Row
2 x 8
C
Body Weight Reverse Lunge
2 x 6
D1
Flat Bench Lying Leg Raise
2 x 10
D2
Cat Camel Banded
2 x 10
A
Jog
1 x 60
B
ISO Squat Hold
2 x 20
C
SL ISO Stand
2 x 30
D
ISO Push Up Hold
2 x 20
E1
Copenhagen Plank
2 x 0:10
E2
Plank
2 x 0:30
E3
Half Superman Hold
2 x 0:35
F
Bodyweight Turkish Get Up
2 x 3
A
Jog
1 x 60
B
Eccentric Goblet Squat
3 x 6
C
SL ISO Stand
2 x 45
D
Eccentric DB Bench
3 x 6
E
Eccentric Bent Over Row
3 x 6
F
Bear Crawl Hold
2 x 20
G
Bodyweight Turkish Get Up
3 x 4
