Longevity Fitness

General Fitness
Coach
Steven Moorman

Getting Big GUY RIGHT!!!

Features
3 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Local GYM
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-8-21

Conditioning

A

Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

B

Mini Band Tootsie Roll

8, 12, 10

C

Leg Extensions

3 x 00:10

D

Single Leg ISO Hold

3 x 0:10

E

EZ Bar Curl

10, 12, 10

F1

DB Shoulder Press

3 x 8

F2

DB Lateral Raise

3 x 8

G

Tricep Pushdown

10, 12, 10

Conditioning

H

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**

Tuesday
2023-8-23

A

Conditioning

B

Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

C

Planet Fitness Leg Press Machine

12, 10, 10

D

Seated Leg Curls

12, 10, 10

E

Leg Extensions

12, 10, 10

Skill/Tech

F

Hip/ Glute series

1. Clam Shells 3x10 each side - use a band 2. Fire Hydrants 3x10 each side 3. Glute Bridges 3x10 4. Superman's 3x10 you are going to do 3 rounds of this Circuit

Conditioning

G

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**

Wednesday
2023-8-24

Conditioning

A

Big Guy Warm Up

5-10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Band Pull a parts - 10 Core: Pick 2 1. Dead Bugs 2x10 2. Hold a 3 Point Stance 2x10 sec. 3. Kettle Bell Swing 2x10 4. MB Slams 2x10 5. Cable Rotation 2x10 each side.

B

Bench Press Machine

8, 12, 10

C

Seated Row

8, 12, 10

D

Barbell Bicep Curl

8, 10, 8

E

DB Tricep Extension

8, 10, 8

F

Tricep Pushdown

3 x 10

G

Seated Incline DB Curls

3 x 8

H1

DB Front Raise

3 x 7

H2

DB Shrug

12, 10, 12

Conditioning

I

EASY State

1. Recumbent Bike 2. Incline Walk 3-5% Grade ** 10-12 Min**

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Big Guy STRONG
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Big Guy STRONG
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Big Guy STRONG
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Big Guy STRONG