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The client is 22 years old

he is male and has good physical condition.

This means that he has been training for 3 years now, in order to maintain in shape his body.

So it will be necessary to do some exercises that are more difficult than the ordinary ones.

In terms of habits, he’s physically active doing physical activity at least 3 times per week.

He’s not a smoker.

And he doesn’t drink alcohol at all.

he like all type of meals and enjoys playing collective sports, more precisely Basketball.

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He wants to improve his Basketball performances.

Be even in better shape than before.

Increase power in movements.

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The plan itself will have a total amount of 12 trainings, 3 times per week. Trainings will become harder over time. This means that, at first, it will be easier to complete trainings and then it will become harder to finish them.

Each of them could be done between 45 minutes and 1 hour per training.

The total amount of weeks that this cycle will perdure is 4 weeks.

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Trainings will take place on Mondays, Wednesday and Fridays at 5PM

at Siglo XXI Gym

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One of the goals is to gain some muscle and have better performances, so in order to achieve these objectives it will be necessary to have a good diet.

This means that it will be imperative to have balance between lipids, Proteins and Carbohydrate in their meals.

For example: rice with peppers, then chicken breast and finally 2 pieces of fruits.

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Versapulley

Step

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B1

Frontal line outs

Frontal plank

Lateral Plank

B2

Frontal kick

Press pallof

Deadbug

B3

Step ups

Hip thrust

Birdog

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From frontal position, our elbows will be the main support, then the hips must be raised to form a straight line between the feets and the head.

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From a lateral position, the arm must rest on the floor with the elbow as the main support, then the hips must be raised to form a straight line (feet-head)

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From the stride position, it will perform a frontal line out as if it were the first step out when running.

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Starting with both legs on the floor, we will bend one of them in order to do a step up on the box. then sync the movement with our arms with an extension

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with our leg straighten we will kick in order to finish the movement as we were lying on the floor. then go back to the starting position.

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From a lateral position, we will take a rubber band that produces some resistance in order not to rotate the body. We will proceed to make extension-bend (Elbows)

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From a face up position, we are going to bend our kneels and arms in order to form a "deadbud", then wee will extend one of the legs and the opposite arm.

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Same idea as the deadbud however now we start face down.

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Place the back on a bench and the buttocks on the floor. Tighten the buttocks and press the bar straight up until the hips align with the shoulders and knees.