Workout Muse 6-Week Boot Camp Workout Journal- Day 1

Workout Muse 6-Week Boot Camp Workout Journal

Week#1- Monday: Day 1

- Pre-Workout A- Part I: Pillar Stability Training

- Pre-Workout A- Part II: Movement Prep

- Workout A- Continuous Work

Work Zone#1- 10 minutes

Perform max rounds for time. One Round consists of the following:

Exercise#1- Unilateral Knee-Dominant Variation: Lunge Variation @ 10 total reps/leg
Exercise#2- Horizontal Push Variation @ 10 total reps

Your goal is to complete at least 10 rounds in 10 minutes. Once you can accomplish this, progress to more advanced exercise variations or increasing loading where applicable.

Work Zone#2- 10 minutes

Perform max rounds for time. One Round consists of following:

Exercise#1- Bilateral Hip-Dominant Variation: Hip Extension Variation @ 20 total reps
Exercise#2- Horizontal Pull Variation: Row Variation @ 10 total reps

Your goal is to complete at least 10 rounds in 10 minutes. Once you can accomplish this, progress to more advanced exercise variations or increasing loading where applicable.

- Post-Workout- Corrective Stretching and Self-Massage

IMPORTANT NOTES:

- For the first couple weeks of our boot camps, we always perform an elongated warm-up to ensure newbies can properly learn the movements and also to prevent injuries for de-conditioned/beginner trainees.

- We ALWAYS start with Continuous Work each and every phase. It’s the most SIMPLE workout for both instruction and performance purposes. By performing sub-maximal sets, clients can master the foundational body weight exercises in which all future exercise variations will stem from. In addition, this makes it easier for the trainer to get around and coach supervise new clients unfamiliar with or struggling with the movements.

- In the post-workout routine, we focus mostly on self-massage of the following high-priority areas: front and outer hips and thighs and thoracic spine mobilization. We then instruct the clients to reference relevant post-workout videos in our social network for other key corrective stretching and self-massage movements

- Be sure to bring the group together at the end of the workout and stress the importance of Eternal Eating and their Rapid Fat Loss Cardio Program to maximize results. Have your superstar clients vouch for the effectiveness of these program!