FFBlock 4_ Drop Set Tracking Sheets
Functional Fitness Block 3: Drop Sets Tracking Sheets
Set 1: Complete all exercises in the set for 10 reps each with MEDIUM weight
Set 2: Complete 1 exercise for 6-8 reps in HEAVY weight, then IMMEDIATELY drop to LIGHT weight for 12 more reps. Then move to the next.
| Workout 1 = PULL | Workout 2 = PUSH | |||||
|
Exercise |
Set 1
10 reps in MEDIUM |
Set 2
6-8 in HEAVY Drop to 12 in LIGHT |
Exercise |
Set 1
10 reps in MEDIUM |
Set 2
6-8 in HEAVY Drop to 12 in LIGHT |
|
| Back Row | Goblet Squat | |||||
| Deadlift | Shoulder Press | |||||
| Bicep Curls | Chest Press | |||||
| Reverse Grip Rows | Reverse Lunges | |||||
| Weighted Glute Bridge | Underhand Kickbacks | |||||
| Zottman Curl | Upright Row | |||||
| Workout 3 = CORE | Workout 4 = FUNCTIONAL SKILLS | |||||
|
Exercise |
Set 1
10 reps in MEDIUM |
Set 2
6-8 in HEAVY Drop to 12 in LIGHT |
Exercise |
Set 1
10 reps in MEDIUM |
Set 2
6-8 in HEAVY Drop to 12 in LIGHT |
|
| Dumbbell Swing | Reverse Lunge Curl | |||||
| Standing Side Bend | Renegade row | |||||
| Hay Baler | Lateral Lunge Raise | |||||
| Russian Twist | Hip Dips | |||||
| Weighted Crunch | Wood Chopper | |||||
| Flutter Kicks | Burpees | |||||