WORK TEMPLATE
Session Plan – Gym Program
CLIENT DATA
Name:
Age and
Experience:
EXERCISE PRESCRIPTION
Nathan
1
Intensity:
Medium - High
17 years old,
intermediate
experience
Session
Duration:
30 minutes
Program
Duration:
5 Weeks
SET
4
SET
2
SESSION 1
SEQ
CLIENT EXERCISE PROGRAM
Sessions
Per Week:
RESISTANCE EXERCISE
SETS
REPS
1&
7
30 second plank
2
1
2
Dead bugs
4
30 sec
3
Weighted Russian Twists
4
30 sec
4
Weighted crunches
4
30 sec
5
Ankle taps
4
30 sec
6
Med ball slams
4
30 sec
SET
1
SET
2
SET
3
TIME
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
AM
☐
☐
☐
☐
☐
☐
☐
PM
☐
☐
☐
☐
☒
☐
☐
SESSION 2
SET
1
SET
3
SESSION 3
SET
4
SET
1
SET
2
SET
3
SESSION 4
SET
4
SET 1
SET
2
NOTES
SET
3
SET
4
Record details below
Complete exercises 2-6 one after each
other and rest at the end. Repeat
circuit 4 times. Plank before and after
circuit.
SEQ
CARDIO EXERCISE
INTERVALS
DURATION
SESSION 1
SESSION 2
SESSION 3
SESSION 4
NOTES
OTHER EXERCISES
KEY
Dynamic exercises: (20 seconds per exercise):
Stranding torso rotations, mountain climbers, high knees
Static stretches: (holding for 20 seconds each side):
Standing side stretch, seated to touch, cobra stretch (upwards push-up position, hips to the ground)
SEQUENCE (SEQ): Order of exercise delivery. EXERCISE: Description/Name of exercise activity.
SETS: Rounds of repetitions. REPS: Repetitions (number of times) performed in one effort.
INTERVALS: Number of rounds to complete. DURATION: Time allocated for each interval.
WORK TEMPLATE
Session Plan – Gym Program
Date:
T1 W4
Employee/Student
Signature:
E.S