22
Program:
Time
Set 1
Set 2
Set 3
Metabolic Movements
Date
Zone
Sets
Seconds
Reps
Reps
Reps
Rest Time
6. Core Movements:
Planks, trunk twist, crunches, knee and leg lifts, bicycles,
and superman are all great core variations for the F.A.S.T.
1
45
15
2
45
15
2
45
15
2
45
15
3
45
15
3
45
15
3
45
15
3
45
15
7. Squats:
Standard squat, single leg, or jump squat.
1
45
15
2
45
15
2
45
15
2
45
15
3
45
15
3
45
15
3
45
15
3
45
15
8. Lunges:
Static lunge between handrails, split squats, or pylo-lunge
onto the platform.
1
45
15
2
45
15
2
45
15
2
45
15
3
45
15
3
45
15
3
45
15
3
45
15
9. Step Ups:
Front step ups, toe taps, up and over, lateral step ups,
lateral up and over, jump ups, and depth jumps.
1
45
15
2
45
15
2
45
15
2
45
15
3
45
15
3
45
15
3
45
15
3
45
15
10. Dynamic Stretch:
Calves, quads, hips, lats, shoulders, biceps, and triceps.
1
45
15
2
45
15
2
45
15
2
45
15
3
45
15
3
45
15
3
45
15
3
45
15
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Fitness 45/15
f.a.s.T.
Name: ______________________________________
Summary of Contents for F.A.S.T.
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