19
Program:
Time
Set 1
Set 2
Set 3
Metabolic Movements
Date
Zone
Sets
Seconds
Reps
Reps
Reps
Rest Time
1. Cardio Warm Ups:
Ski jumps, mountain climbers, butt kicks, and high knees
are a few great warm ups.
1
30
30
2
30
30
2
30
30
2
30
30
3
30
30
3
30
30
3
30
30
3
30
30
2. Incline Chest Press:
Lower platform for more resistance. Lateral leg raises and
plyo-press with clap will increase difficulty.
1
30
30
2
30
30
2
30
30
2
30
30
3
30
30
3
30
30
3
30
30
3
30
30
3. Suspension Rows:
Single or two arm rows with knees bent or legs straight will
change the level of difficulty.
1
30
30
2
30
30
2
30
30
2
30
30
3
30
30
3
30
30
3
30
30
3
30
30
4. Pike Press:
Shoulder press without risk or injury. Three increasingly
difficult variations.
1
30
30
2
30
30
2
30
30
2
30
30
3
30
30
3
30
30
3
30
30
3
30
30
5. Dips:
The removable bar will help the transition from dipping with
hands on the platform to standard dips.
1
30
30
2
30
30
2
30
30
2
30
30
3
30
30
3
30
30
3
30
30
3
30
30
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Health 30/30
f.a.s.T.
Name: ______________________________________
Summary of Contents for F.A.S.T.
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