ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari WHOLE BODY 1 BEGINNER ANATOMICAL ADAPTATION

SESSIONS Session 1 Session 2 Session 3 Session 4

EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

HIP HINGE
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

SQUATS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

PUSH UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

DEADLIFT DB
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

OH PRESS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot

Com Com Com Com

BENT OVER ROW
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot

Com Com Com Com

PULL UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 2 0 Session 3 0 Session 4 0

*
 ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari WHOLE BODY 1 BEGINNER

SESSIONS Session 1 Session 2 Session 3

EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA
Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8

Com Com Com

DB HIP THRUST
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5

Com Com Com

LUNGE
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5

Com Com Com

BB BENCH PRESS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8

Com Com Com

STEP UP
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5

Com Com Com

INVERTED ROWS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

CALF RAISES
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Total Daily Volume Session 1 0 Session 2 0 Session 3 0

*
GINNER ANATOMICAL ADAPTATION

Session 4
SSION DATA SESSION DATA
Tot Reps 8 8 8 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 8 8 8 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 5 5 5 5 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

0 Session 4 0
 ZONAL CAMP 2017 ( WEST ZONE UNDER 16)

Archan Kothari CORE & GLUTE STABILIZATION BEGINNER

SESSIONS Session 1 Session 2 Session 3

EXERCISE NAME REST SESSION DATA SESSION DATA SESSION DATA
Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

DEAD BUGS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps Tot Reps Tot Reps

Com 15 SEC X 3 Com 15 SEC X 3 Com 15 SEC X 3

HOLLOW HOLD
Load Load Load

Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

FIRE HYDRANTS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

SINGLE LEG BRIDGE
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

BAND WALK
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10

Com Com Com

GH SIT UPS
Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 2 #VALUE! Session 3 #VALUE!

*
GINNER STABILITY WORK

Session 4
SSION DATA SESSION DATA
Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps Tot

15 SEC X 3 Com 15 SEC X 3

Load

0 ### Vol ### 0 0 0 0 ###

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

Tot Reps 10 10 10 Tot

Com

Load

0 0 Vol 0 0 0 0 0 0

#VALUE! Session 4 #VALUE!

 MOBILITY SETS REPS
WALL ANKLE 2 10
WIPERS 2 10
SCORPIANS 2 10
FROG 2 10
HIP INTERNAL 2 10
HIP EXTENRAL ROTATION 2 10
CAT & CAMEL 2 10
T SPINE ROTATION 2 10
WALL SLIDES 2 10
SCAPULA PUSH UPS 2 10
SHOULDER CIRCUMDUCTION 2 10
I, Y , T, W 2 10
REACH ROLL & LIFT 2 10