đȘ Mom's New Workout Program for Apr-Jun
Fitness
I have been training my mom for over 6 months using three different workout routines: Strength, Power, and Mobility and Coordination. However, I have noticed that she has trouble remembering how to perform the exercises. This is because she only trains two days a week, so I have to rotate through all three routines. Initially, I wanted her to experience a variety of exercises, but now I feel that I have enough information to understand her strengths and weaknesses.
For this quarter, I have decided to combine them into 2 routines.
Each routine will include the training for Strength, Power, and Mobility and Coordination, providing a full-body workout. I am emphasizing bilateral exercises due to the significant differences in strength and mobility between each side of her body. Additionally, I am including more shoulder mobility exercises.
Routine A will focus more on Push Skills and Strength, with some Pull Mobility and Coordination exercises mixed in.
Routine B will focus more on Pull Skills and Strength, with some Push Mobility and Coordination exercises mixed in.
Apart from that, these routines are pretty straightforward. These are the ideal routines for each session, although I may need to make some adjustments based on time or available equipment on the fly.
Routine A--Push Day Wrist and Body Roll (Bodyweight Jefferson Curl)
2x20 Push Ups 2x20 Inverted Row 1x20 Dumbbell Pullover 1x12 Reverse Plank
Hops 2x20 Bulgarian Split Squats 1x20 Bar Bicep Curl 1x20 Alternating Crab Pose 2x20 Single Leg Deadlifts 1x20 Bar Tricep Extension 1x20 Wall BallÂ
Hip Lift and Swing
2x20 Step Ups 1x20 Alternating Shoulder Press 1x20 Shoulder Raises Side Kicks Cuban Press 6 Ways Lunges L-sit tucked Leg Raises Hallow Hold Crunches Side Plank Lying rotator cuffs Plank Hold Superman WYTA
Routine B--Pull Day
Wrist and Body Roll (Bodyweight Jefferson Curl) 2x20 Incline Wide Push Ups
2x20 Gorilla Rows
1x20 Scapula Pull Ups
1x12 Alternating Bear (Crawl in place) Hops 2x20 Cossack Squat
1x20 Hammer Curl
1x20 Ball Slam 2x20 Trap Bar Deadlifts
1x20 Cable Tricep PushdownsÂ
1x20 Load Beasts Hip Lift and Swing 2x20 Lat Pull Down
1x20 Cable Face Pull
1x20 Cable Rear Delt Side Kicks 2x20 Lateral Step Ups
1x20 ATG SquatsÂ
1x20 Halo L-sit tucked Leg RaisesÂ
Hallow Hold
Crunches Side Plank
Lying rotator cuffs Plank Hold Superman WYTA
Routine A--Push Day Wrist and Body Roll (Bodyweight Jefferson Curl)
2x20 Push Ups 2x20 Inverted Row 1x20 Dumbbell Pullover 1x12 Reverse Plank
Hops 2x20 Bulgarian Split Squats 1x20 Bar Bicep Curl 1x20 Alternating Crab Pose 2x20 Single Leg Deadlifts 1x20 Bar Tricep Extension 1x20 Wall BallÂ
Hip Lift and Swing
2x20 Step Ups 1x20 Alternating Shoulder Press 1x20 Shoulder Raises Side Kicks Cuban Press 6 Ways Lunges L-sit tucked Leg Raises Hallow Hold Crunches Side Plank Lying rotator cuffs Plank Hold Superman WYTA
Routine B--Pull Day
Wrist and Body Roll (Bodyweight Jefferson Curl) 2x20 Incline Wide Push Ups
2x20 Gorilla Rows
1x20 Scapula Pull Ups
1x12 Alternating Bear (Crawl in place) Hops 2x20 Cossack Squat
1x20 Hammer Curl
1x20 Ball Slam 2x20 Trap Bar Deadlifts
1x20 Cable Tricep PushdownsÂ
1x20 Load Beasts Hip Lift and Swing 2x20 Lat Pull Down
1x20 Cable Face Pull
1x20 Cable Rear Delt Side Kicks 2x20 Lateral Step Ups
1x20 ATG SquatsÂ
1x20 Halo L-sit tucked Leg RaisesÂ
Hallow Hold
Crunches Side Plank
Lying rotator cuffs Plank Hold Superman WYTA