Resistance Training Program (30 minutes):
1. Squats
- 3 sets
- 12 reps
- Tempo: 2-1-2 (2 seconds lower, 1 second pause at bottom, 2 seconds back up)
- Rest: 60 seconds
- Muscle group: Quadriceps, hamstrings, glutes
- Coaching cues: Keep chest up, push through heels, engage core
2. Push-ups
- 3 sets
- 10 reps
- Tempo: 3-0-1 (3 seconds lower, 1 second push-up)
- Rest: 45 seconds
- Muscle group: Chest, triceps, shoulders
- Coaching cues: Maintain a straight line from head to heels, lower chest to elbow height
3. Bent-over rows
- 3 sets
- 12 reps
- Tempo: 2-1-2
- Rest: 60 seconds
- Muscle group: Back, biceps
- Coaching cues: Keep back flat, pull elbows towards hips
4. Lunges
- 3 sets per leg
- 10 reps per leg
- Tempo: 2-1-2
- Rest: 45 seconds
- Muscle group: Quadriceps, hamstrings, glutes
- Coaching cues: Step forward to 90-degree angles in both legs, keep knee tracking over toes
5. Plank
- 3 sets
- 30 seconds
- Tempo: Hold
- Rest: 45 seconds
- Muscle group: Core
- Coaching cues: Maintain a straight line from head to heels, engage core muscles
Previous program given:
1. Deadlifts
2. Overhead press
3. Pull-ups/ Lat pull-downs
4. Bench press
5. Leg press
create 30 minutes resistance training programme
sequence, excercise sets reps tempo rest muscle group coaching ques
give other one you have gave me before
1 answer