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DUMBBELL TRACKER SHEET - bod-cms-assets.prod.cd ...

DUMBBELL TRACKER SHEETSTAGE 3: WEEK 9 LOWER body STRENGTH (DAY 57)BLOCK 1 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Deadlift +Front Rack Squat(10 + 5 reps)BLOCK 2 SET 1 SET 2 SET 3 SET 4 Plank Row + Bear Row(20 + 10 reps)N/ADB Halo Split Squat(25/25 sec)N/AFrog DBThrust(15 reps)N/ABLOCK 3 SET 1 SET 2 SET 3 SET 4 Front Rack Rev Lunges(30 reps)N/ASingle Arm Sit-Up(25/25 sec)N/ADrop Row(15/15 reps)N/ATOTAL body POWER (DAY 58)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Ski Swing Step(15 reps)N/AElevated Push-Up(25/25 sec)N/ASide LungeAdductor Drag(30 reps)N/AN/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 SET 4 Rotation ChopPress(15/15 reps)N/ASide PlankKnee Drive(15/15 reps)N/AN/AN/AN/AReverse KneeDrive Switch(50 sec)N/AN/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 42 Pogo + Drop Squat(50 sec)N/AN/AN/AN/AUPPER body STRENGTH (DAY 60)BLOCK 1 SET 1 SET 2 SET 3 SET 4 High Pull Step(15 reps)N/AScapular PlankKnee Drive(50 sec)

UPPER BODY STRENGTH (DAY 74) BLOCK 1 SET 1 SET 2 SET 3 SET 4 High Pull Step (10 reps) N/A Scapular Plank Knee Drive (60 sec) N/A N/A N/A N/A Reverse Fly (10 reps) N/A BLOCK 2 (4 min EMOM) Arnold Press (10 reps) BLOCK 3 SET 1 SET 2 SET 3 SET 4 Single Leg Row (10/10 reps) N/A Modified Side Plank Ext. Rotation (10/10 reps) N/A Farmer Hold (30/30 ...

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Transcription of DUMBBELL TRACKER SHEET - bod-cms-assets.prod.cd ...

1 DUMBBELL TRACKER SHEETSTAGE 3: WEEK 9 LOWER body STRENGTH (DAY 57)BLOCK 1 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Deadlift +Front Rack Squat(10 + 5 reps)BLOCK 2 SET 1 SET 2 SET 3 SET 4 Plank Row + Bear Row(20 + 10 reps)N/ADB Halo Split Squat(25/25 sec)N/AFrog DBThrust(15 reps)N/ABLOCK 3 SET 1 SET 2 SET 3 SET 4 Front Rack Rev Lunges(30 reps)N/ASingle Arm Sit-Up(25/25 sec)N/ADrop Row(15/15 reps)N/ATOTAL body POWER (DAY 58)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Ski Swing Step(15 reps)N/AElevated Push-Up(25/25 sec)N/ASide LungeAdductor Drag(30 reps)N/AN/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 SET 4 Rotation ChopPress(15/15 reps)N/ASide PlankKnee Drive(15/15 reps)N/AN/AN/AN/AReverse KneeDrive Switch(50 sec)N/AN/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 42 Pogo + Drop Squat(50 sec)N/AN/AN/AN/AUPPER body STRENGTH (DAY 60)BLOCK 1 SET 1 SET 2 SET 3 SET 4 High Pull Step(15 reps)N/AScapular PlankKnee Drive(50 sec)

2 N/AN/AN/AN/AReverse Fly(15 reps)N/ABLOCK 2 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Arnold Press(15 reps)BLOCK 3 SET 1 SET 2 SET 3 SET 4 Single Leg Row(15/15 reps)N/AModified SidePlank Ext. Rotation(15/15 reps)N/AFarmer Hold(25/25 sec)N/ATOTAL body TEMPO (DAY 61)BLOCK 1 SET 1 SET 2 SET 3 Frontal PlaneLunge Shift(50 sec)Crab ReachUnderswitch(50 sec)N/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 Rainbow Squat(16 reps)Front StepThrough(50 sec)N/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 Overhead Carry(25/25 sec)Ape Reach(50 sec)N/AN/AN/AT-Raise/ Scaption Raise(50 sec) 2021 Beachbody, LLC. All rights YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN? DUMBBELL TRACKER SHEETSTAGE 3: WEEK 10 LOWER body STRENGTH (DAY 64)BLOCK 1 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Suitcase Squat+ Jump Squats(5 + 10 reps)BLOCK 2 SET 1 SET 2 SET 3 SET 4 Bent OverRow Complex(15 reps)N/ATorque Rotation( sec)N/ASingle Leg DynamicHip Thrust(15/15 reps)N/AN/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 4OH Split Squat(15/15 reps)N/ACalf Raise Shrug(15 reps)N/AL Sit-Up Chop( sec)N/ATOTAL body POWER (DAY 65)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Double HingeSwing + Swing(5 + 10 reps)N/ASide to SideKnee Tuck(16 reps)N/AN/AN/AN/ADecelerationLunge Hop(55 sec)N/AN/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 SET 4 Thrusters(15 reps)N/ABroad Jump(55 sec)N/AN/AN/AN/ADB Deadbug(55 sec)N/ABLOCK 3 SET 1 SET 2 SET 3 SET 4 Split Snatch( sec)UPPER body STRENGTH (DAY 67)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Ski Swing Arnold Press(15 reps)N/ARenegade Row(55 sec)N/ABent Over Pull Back(15 reps)N/ABLOCK 2 (4 min EMOM)

3 SET 1 SET 2 SET 3 SET 4 Bicep 15 s(5/5/5 reps)BLOCK 3 SET 1 SET 2 SET 3 SET 4DB Jammer Press & Front Raise(15 reps)N/ADB Pull OverLeg Raise(15 reps)N/ADB Side PlankHip Tap(15/15 reps)N/ATOTAL body TEMPO (DAY 68)BLOCK 1 SET 1 SET 2 SET 3 Iso Split Squat( sec)J Curl(55 sec)BLOCK 2 SET 1 SET 2 SET 3 Lateral StepSumo Squat(16 reps)UnderswitchCrab Reach(55 sec)N/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 Offset Carry(55 sec)Ape(55 sec)N/AN/AN/ALow Plank Reach(55 sec)N/AN/AN/A 2021 Beachbody, LLC. All rights YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN? DUMBBELL TRACKER SHEETSTAGE 3: WEEK 11 LOWER body STRENGTH (DAY 71)BLOCK 1 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Deadlift +Suitcase Squat(5 + 5 reps)BLOCK 2 SET 1 SET 2 SET 3 SET 4 Plank Row +Bear Row(10 + 10 reps)N/ADB Halo Split Squat(10/10 reps)N/AFrog DB Thrust(10 reps)N/ABLOCK 3 SET 1 SET 2 SET 3 SET 4 Front Rack Rev Lunges(20 reps)N/ASingle Arm Sit-Up(10/10 reps)N/ADrop Row(10/10 reps)N/ATOTAL body POWER (DAY 72)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Ski Swing Step(10 reps)N/AElevated Push-Up(5/5 reps)N/ASide LungeAdductor Drag(20 reps)N/AN/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 SET 4 Rotation Chop Press(10/10 reps)N/ASide PlankKnee Drive(30/30 sec)N/AN/AN/AN/AReverse KneeDrive Switch(20 reps)N/AN/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 42 Pogo + Drop Squat(30 sec)N/AN/AN/AN/AUPPER body STRENGTH (DAY 74)BLOCK 1 SET 1 SET 2 SET 3 SET 4 High Pull Step(10 reps)N/AScapular PlankKnee Drive(60 sec)

4 N/AN/AN/AN/AReverse Fly(10 reps)N/ABLOCK 2 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Arnold Press(10 reps)BLOCK 3 SET 1 SET 2 SET 3 SET 4 Single Leg Row(10/10 reps)N/AModified SidePlank (10/10 reps)N/AFarmer Hold(30/30 sec)N/ATOTAL body TEMPO (DAY 75)BLOCK 1 SET 1 SET 2 SET 3 Frontal PlaneLunge Shift(60 sec)Crab ReachUnderswitch(60 sec)N/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 Rainbow Squat(10 reps)Front StepThrough(60 sec)N/AN/AN/ABLOCK 3 SET 1 SET 2 SET 3 Overhead Carry(30/30 sec)Ape Reach(60 sec)N/AN/AN/AT-Raise/ Scaption Raise(60 sec) 2021 Beachbody, LLC. All rights YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN? DUMBBELL TRACKER SHEETSTAGE 3: WEEK 12 LOWER body STRENGTHDELOAD (DAY 78)BLOCK 1 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Suitcase Squat+ Jump Squats(5 + 5 reps)BLOCK 2 SET 1 SET 2 SET 3 SET 4 Bent OverRow Complex(10 reps)N/AN/ATorqueRotation(10/10 reps)N/AN/ASingle Leg Dynamic Hip Thrust(10/10 reps)N/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 4OH Split Squat(10/10 reps)N/AN/ACalf Raise Shrug(10 reps)N/AN/AL Sit-Up Chop( sec)N/AN/ATOTAL body POWERDELOAD (DAY 79)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Double HingeSwing + Swing(5 + 5 reps)N/AN/ASide to SideKnee Tuck(55 sec)N/AN/AN/AN/ADecelerationLunge Hop(20 reps)N/AN/AN/AN/ABLOCK 2 SET 1 SET 2 SET 3 SET 4 Thrusters(10 reps)N/AN/ABroad Jump(10 reps)N/AN/AN/AN/A DB Deadbug(55 sec)N/AN/ABLOCK 3 SET 1 SET 2 SET 3 SET 4 Split Snatch(5/5 reps)UPPER body STRENGTHDELOAD (DAY 81)BLOCK 1 SET 1 SET 2 SET 3 SET 4 Arnold Press/Ski Swing(10 reps)

5 N/AN/APush-Up/ Renegade Row(10 reps)N/AN/ABent Over Pull Back(10 reps)N/AN/ABLOCK 2 (4 min EMOM)SET 1 SET 2 SET 3 SET 4 Bicep 10 s(5/5 reps)BLOCK 3 SET 1 SET 2 SET 3 SET 4DB Jammer Press & Front Raise (10 reps)N/AN/ADB Pull OverLeg Raise(10 reps)N/AN/ADB Side PlankHip Tap( sec)N/AN/ATOTAL body TEMPODELOAD (DAY 82)BLOCK 1 SET 1 SET 2 Iso Split Squat(10/10 reps)J Curl(10 reps)BLOCK 2 SET 1 SET 2 Lateral Step Sumo Squat(55 sec)Underswitch Crab Reach(55 sec)BLOCK 3 SET 1 SET 2 Offset Carry( sec)Ape(55 sec)N/AN/ARKC Low Plank(55 sec)N/AN/A 2021 Beachbody, LLC. All rights YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?RATE YOUR PERFORMANCELOWHIGH12345 WHAT DID YOU LEARN?Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.

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