Week 9 Padlet - 5 day Session Plan by AnnaLouise Muldoon https://padlet.com/amuldoon1/n5h7omaf9l62 Made with swagger en-us 2019-11-12 09:45:14 UTC 2026-02-24 21:40:43 UTC hello@padlet.com https://padlet.net/icons/png/1f3c3-2640.png https://padlet.com/amuldoon1/n5h7omaf9l62/wish/410639535 James Fitzgerald, Ciaran Lane and Evan Hannon]]> 2019-11-13 15:38:25 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/410639535 Paul Cox, Luke Lawless, Ewan Cunningham, Joe Collins https://padlet.com/amuldoon1/n5h7omaf9l62/wish/411470973 Rachel is looking to do some cardio and also tone up, therefore she has been prescribed a combination of both cardio and resistance training. She is new to the gym so she will do interval training to improve her cardio fitness with gradual progressions as shown in the programme. As she is new and looking to tone up she will mainly be using machine weights for her resistance training. She will work the main muscle groups with some core work too to supplement both her cardio sessions and resistance training.]]> 2019-11-14 20:06:51 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/411470973 David Meehan https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412192810 2019-11-16 14:07:54 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412192810 David Meehan https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412193456 I have prescribed my client with the following programme as she is looking to get fit and tone up,  I decided to use interval training on a treadmill for cardio along with a group of resistance exercises designed to target the main muscle groups of the body. The exercises prescribed are based mainly around machine and bodyweight exercises as my client is new to the gym. it must be noted that the client should be in a caloric defecit of 500 calories per day for optimal weight loss.]]> 2019-11-16 14:13:00 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412193456 Liam Colbert https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412643601  this is my programme for the beginner in question. she is a beginner hence most exercises are machine or body-weight orientated. her cardio is on a treadmill and is HIIT as her goal is to get fit and tone up. 

]]> 2019-11-18 12:43:31 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412643601 Liam Colbert https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412646391 2019-11-18 12:51:13 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412646391 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412649492 2019-11-18 12:58:18 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412649492 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412649493 Sarah Dempsey, Marta Blazejczyk and Eimear O'Neill 
Rachel has 5 days a week to train, she wants to tone up and get fit. In order to tone the body we prescribed light weights but with a high rep range to avoid building alot of muscle mass and aim to tone the body. Lastly we prescribed interval sessions in the cardio session to increase her aerobic respiration and overall fitness levels.]]> 2019-11-18 12:58:18 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/412649493 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413956058 2019-11-20 13:16:12 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413956058 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413959382 2019-11-20 13:21:37 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413959382 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413965042 2019-11-20 13:31:41 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/413965042 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/414013412 Andrew McCarthy, Shane Molloy and Cormac Lane]]> 2019-11-20 14:34:04 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/414013412 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/414572941 Mairead, Katie , mollie,martina ]]> 2019-11-21 11:45:35 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/414572941 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416199302 2019-11-25 15:16:47 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416199302 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416217221 2019-11-25 15:45:40 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416217221 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416350810 Tyrone Kirwan, Liz Manning and Tonya Morrisey]]> 2019-11-25 19:27:51 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416350810 Tyrone Kirwan, Liz Manning & Tonya Morrissey https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416352956 Below is our programme based on a beginner to the gym. We have included a lot of machine weights so the client can become used to the movement of the targeted muscle areas. Also, we have included a cardio day so the client can help achieve her goal of becoming healthy overall.]]> 2019-11-25 19:31:42 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416352956 Eoin Smith-brady, Ethan O'halloran Chloe O'neil https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416614895 this is our program for this client. 
since she wanted to train 5 days a week we decided to include mostly machine weights as she was a beginner. cardio was also included as getting fit was an aim of hers.
Resistance 
Session A x2
1.chest press press
 2 machine shoulder Press
3. Seated row 
4. lat pulldown 
Session C x2 
1 Hex bar deadlift  
 2  leg press 
3. RDL BB
4.  leg curls 
5 banded glute bridges 
6 . calf raises 
Core
1. plank 
2. flutter kicks 
3. scissor kicks 
4. hanging leg 
raises 
REPS12       SETS 3   LOAD (KG)   TEMPO 2:2       REST 1min             Type lbm 
cardio- 20 Minutes on treadmill at 60%MHR steady state training.
                 Incline of 7%
session 2 20 minutes interval training 1 MIN ON 70% HRR 1 MIN OFF 60%HRR (treadmill)

]]> 2019-11-26 12:05:13 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416614895 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416886617 2019-11-26 20:15:34 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/416886617 https://padlet.com/amuldoon1/n5h7omaf9l62/wish/419093479 2019-12-03 15:15:02 UTC https://padlet.com/amuldoon1/n5h7omaf9l62/wish/419093479