Lisa’s Progression Chart
Make sure to log progress
Day one 11/8/17: Assessment Day
A/1.5 mile run. Run took place via three laps around neighborhood street.
Result: Time was 21.23. First walk began at 2.20 in, and overall RPE (rate of perceived exertion) was a 7 out of 19
Result 18 pushups performed with fatigue setting in at 10.
C/Sit up test
Result: 16 situps w/ first stop at 10
Day two 11/10/17: Cardio/Legs/abs
A/.5 mile run: 5:51 elapsed time, first walk 2:23
B/Leg circuit 2X each circuit: Bw squatsXBall SquatsXLeg Raises (forward and side)XDonkey kicks
C/ Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit
Ab assessment on bridge:24 seconds first round, 30 second round
Leg assessment: 13 and 14 bw squats