Chris Giesking
Win the Day Health Compass
Workout Plans Category
September, October & November WORKOUT PLANS
Posted on September 5, 2017 Leave a Comment
Workout Plans
August Workout Plan
Posted on July 30, 2017 Leave a Comment
Strength & Work Capacity ___________________________________________________________________ Day 1 Warm Up – Mobility & Dynamic Flexibility Based Drills Speed & Quickness 4 Rounds each of: (20 – 10 Work / Rest) A1 – Hurdle Drill for Hip Stability A2 – CrossOver Symmetry Retraction Drill B1 – Explosive Jumping Lunges B2 – Hamstring Ball Curls Strength 4 Working Sets […]
Move Strong & Move Free
Posted on July 25, 2017 Leave a Comment
Move Strong and Move Free workouts are designed for anyone at any fitness level above beginner. The base level for this program is for individuals that can move through full range of motion with no pain or discomfort. See my article “What is your movement profile” This article can guide you if you are a […]
July Workout Plan
Posted on July 7, 2017 Leave a Comment
Day 1 Warm Up & Activation A. Dynamic Movements B. 3 Exercise Core Circuit for 3 rounds each Workout: EMOM for 12 minutes of: A1 – Back Squats 6 A2 – DB One Arm Rows 8/8 B1 – Walking DB Lunges 6/6 + 6/6 Body Weight Jump Lunges B2 – TRX Rows 12 + 6 […]
March Workout Plan
Posted on February 28, 2017 Leave a Comment
This months focus is movement and exercise diversity. Focus on something that will challenge you multiple times per week or one major challenge per week. An example of this would be participating in the CrossFit Open workouts ( https://games.crossfit.com ) at the appropriate level or scaled version. Follow this template and fill in the blanks […]
February Workout Plan
Posted on January 31, 2017 Leave a Comment
This months focus is (FMS) Functional Movement Screen corrections built into a 4 week plan for both strength & conditioning. Warm-Up Mix up drills each workout A. Mobility – (Ankle, Hip, Shoulders) – Foam Roller, LAX Ball B. Positional Stretching – (Ankles, Hips, Shoulders) C. FMS Patterns – (Shoulder Mobility, Active Straight Leg Raise, Lunge) Activation […]
January 2020 Workout Plan
Posted on January 2, 2017 Leave a Comment
1st things 1st. Is your gym the right place for you? Does it have the right environment for what you want to accomplish. “What is in it 4 U?” If you do your research, I’m sure there’re all sorts of gyms running specials right now to get you to join and commit to something. […]
Movement Quality & Strength Plan
Posted on December 8, 2016 Leave a Comment
Goal of this month is to improve movement quality and strength. The plan is to workout 4 days per week. 3 movement improvement / strength workouts and 1 cardiovascular conditioning workouts per week. All levels can do these workouts. Try to stick with the sets & rep ranges for all workouts. If there’s a need […]
Fat Burning Workout
Posted on November 17, 2016 Leave a Comment
Metabolic Conditioning Workouts: MetCons, are workouts that use 3 energy systems. ATP-PC = All Out (example Sprint) Glycolic = Push Pace (example Run)Oxidative = Base Pace (example Walk)Many methods of lifting weights or cardiovascular training can be useful for metabolic improvements, but the most popular form is High Intensity Interval Training, aka HIIT. The following […]
