PTFit
JackFit
General Fitness, Other, Functional Fitness, Functional TrainingRegardless of what type of PT you are, you spend your days helping others to move and feel better while neglecting your own body and health. Not only does this hurt you in the long run, but it makes it more difficult to show up and give your patients your best every day. This plan can help to change that. Short, intense workouts designed to be completed in 15-45 minutes (depending on the day), this program will help you get back in shape and ensure that the best version of you shows up for your patients every single day.
A1
Mini Band Lateral Walk
2 x 12
A2
Donkey Kicks
2 x 12
A3
Deep Squat Stretch
2 x 0:30
B
Back Squat
8, 8, 5, 5, 5, 5 @ 50, 60, 65, 65, 70, 70 %
C1
Single Leg RDL
3 x 8
C2
DB Reverse Lunge
3 x 8
D1
Lat Pulldown
3 x 10
D2
Stir the Pot
3 x 12
A1
Hip Airplane
2 x 10
A2
Couch Stretch (Hip Flexors)
2 x 0:30
A3
Lateral Lunge
2 x 6
B
Stationary Bike
3 x 10:00
A1
DB Overhead Squat
A2
Band Pull-Apart
2 x 20
A3
Inchworm Shoulder Tap
2 x 8
B
DB Incline Bench Press
8, 8, 5, 5, 5, 5
C1
Single Arm DB Shoulder Press
4 x 8
C2
1-Arm DB Row
4 x 8
D1
Bulgarian Split Squat ISO
3 x 0:20
D2
Copenhagen Plank
3 x 0:30
A1
Pogo Jump
2 x 30
A2
Prone Y's, T's
2 x 12
A3
Scapular Push Up
2 x 15
A4
Groiner
2 x 8
Circuit
B
8 Rounds Continues (20 seconds on: 20 seconds off) Battle Rope (Alternate Single arm and Double arm by round) MB Chest Pass (Hinged at hips throwing ball into ground) Reverse Lunge - For each exercise, try to complete as many reps as possible within the 20 seconds before using the 20 second rest to lower heart rate
C
Static Stretch
1 x 10:00
A1
Bear Crawl
2 x 8
A2
Split Squat ISO
2 x 0:20
A3
Supinated Wall Slides
2 x 12
A4
Outside Leg Raise
2 x 15
B1
Pistol Squat
5, 5, 5, 3, 3, 3
B2
Hamstring Curl on Slides
3 x 12
C1
DB 3-Way Raise
3 x 12
C2
Single Leg Hip Thrust
3 x 8
D1
Banded Plank Row
3 x 20
D2
Back Extension ISO Row
3 x 12
Coach Jack
A college strength coach who has worked with athletes and medical professionals from all walks of life, Jack understands the difficulty of staying fit while managing a busy schedule. PTFit is designed to help keep you in shape, both for yourself and your patients.
Be prepped for anything life throws at you, whether it's in the clinic or at home with your family
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