Be sure to follow the entire video! Let me know what think

- Complete one push up every 2 SECONDS as performed in this video. Place small dumbbell underneath your chest and be sure to make contact every rep to ensure full depth.
- 30 Push-Ups is the baseline MINIMUM standard.
- Be sure to log your completed push ups for future assessments

Tempo: 1-0-1-0 Intensity: 7/10

- Use counterweight to stabilize your feet
- Complete as many repetitions as possible within 1 MINUTE, with the goal being AT LEAST 30.
- Be sure to record your completed reps to be used for future assessments

Tempo: 1-0-1-0 Intensity: 8/10

- Start your pull up from a full dead-hang position, with your thumbs wrapped around the bar.
- Pull yourself up and make sure your chin reaches OVER the bar and you come to a complete dead-hang after each rep.
- Complete at least 4 REPS MINIMUM
- Be sure to record your completed reps to be used for future assessments

Tempo: 1-0-1-0 Intensity: 9/10

Be sure to follow the entire video! Let me know what think

Set Stairmaster to level 6 for this assessment

Tempo: 1-0-1-0 Intensity: 8/10

Please log your completed reps per round for this assessment. This will be used to measure your progress throughout the program
- Use single or double Kettlebells for this exercise
- When using 2 Kettlebells, set feet about shoulder width apart, with the Kettlebells just outside of the feet. Procced to execute movement
- When using 1 Kettlebell, set feet just outside of shoulder width, with the Kettlebell in the center. Proceed to execute movement

Tempo: 1-0-1-0 Intensity: 8/10

Walk approximately 50ft per set. If you are unable to find a space which covers that distance, take a total of 20 steps to complete movement and estimate to the best of your ability

Intensity: 9/10

Tempo: 1-0-1-0 Intensity: 8/10

Tempo: 1-0-1-0 Intensity: 7/10

If unsure of which weight to use for the Deadweight Ball, begin with 50lbs and progress or regress from there depending on feel. Please note the weight used, as percentages and weight progressions will be calculated from there

Tempo: 1-0-1-0 Intensity: 9/10

Please rest, hydrate and prepare for the next round!

Be sure to follow the entire video! Let me know what think

Percentage of Barbell Bench Press 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Allow the client to attempt this set. If the client is successful, he or she should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Percentage of Barbell Back Squat 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Allow the client to attempt this set. If the client is successful, he or she should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Percentage of Deadlift 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Attempt this set. If successful, you should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Be sure to follow the entire video! Let me know what think

Percentage of Military Press 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Allow the client to attempt this set. If the client is successful, he or she should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Tempo: 1-0-1-0 Intensity: 8/10

Percentage of Barbell Lunge 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Allow the client to attempt this set. If the client is successful, he or she should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Tempo: 1-0-1-0 Intensity: 8/10

Percentage of Bent-Over Row 1-Rep Max:

Set 1: 0%, Set 2: 25%, Set 3: 50%, Set 4: 70%, Set 5: 80%, Set 6: 90%, Set 7: 95%

Administer the assessment protocol for a 1-RM bench press.
You should warm up with one set of the barbell first (0% weight), then with a light resistance (25% weight) that allows five to 10 repetitions, and then rest for ONE minute.

Based on the your warm-up effort (50% weight), determine a suitable starting workload (70% weight) for the second set that allows for five repetitions (three repetitions is acceptable), and then rest for TWO minutes.

Next, perform one heavy set (80% weight) of one to two repetitions MAX and rest for two to FOUR minutes, then perform your next set of with sub-maximal weight (90%). Based on that set, determine the next workload to find the your 1-RM effort (95% weight).

Allow the client to attempt this set. If the client is successful, he or she should rest for THREE to FOUR minutes and repeat the 1-RM effort with a heavier load. Increase by ONLY 2.5% for this set.. If the attempt was unsuccessful, decrease the load
accordingly (by 2.5 to 5% to about 92.5%) and try again after resting for two to four minutes.

Tempo: 1-0-1-0 Intensity: 8/10