Workout Cards
Workout 1
Team Vitality
Longevity & Function
Name:
Date:
Pd:
Gear: Dumbbells (Moderate) • Universal Machine (Chest Press)
Target: RPE 7
1
Dumbbell Goblet Squat
3 Sets × 10–12 Reps
Hold dumbbell vertically at your chest. Keep your chest upright, knees tracking over your toes, and squat smoothly with control.
SETLBSREPS
1
2
3
2
Universal Machine Chest Press
3 Sets × 10–12 Reps
Adjust seat so handles align with mid-chest. Plant feet firmly on the floor, press handles forward smoothly, and return slowly.
SETPIN WTREPS
1
2
3
Card 1 • Front Side Turn card over for Exercises 3 & 4
Cut here for 2 half-sheet cards (5.5" × 8.5")
Workout 1
Team Thrive
Stress Reduction & Health
Name:
Date:
Pd:
Gear: Dumbbells (Light to Moderate) • Exercise Mat
Target: RPE 6–7
1
Dumbbell Bent-Over Row
3 Sets × 10–12 Reps
Hinge at the hips with a flat back. Pull dumbbells up toward your hips and gently squeeze shoulder blades together at top.
SETLBSREPS
1
2
3
2
Dumbbell Floor Press
3 Sets × 10–12 Reps
Lie flat on your back on the mat with knees bent. Lower dumbbells until elbows gently touch the floor, then press up.
SETLBSREPS
1
2
3
Card 2 • Front Side Turn card over for Exercises 3 & 4
Workout 1
Team Vitality
Side B
Target: RPE 7
3
Dumbbell Romanian Deadlift (RDL)
3 Sets × 10–12 Reps
Slight bend in knees. Push hips back with a flat spine, lowering weights along shins until you feel hamstrings stretch.
SETLBSREPS
1
2
3
4
Dumbbell Farmer's Carry
3 Sets × 40 Yards
Hold dumbbells firmly at sides. Stand tall with shoulders back and chest up, taking controlled, steady steps.
SETLBSDIST
1
2
3
Workout Complete: [ ] Done
Coach Check:
Cut here for 2 half-sheet cards (5.5" × 8.5")
Workout 1
Team Thrive
Side B
Target: RPE 6–7
3
Dumbbell Reverse Lunge
3 Sets × 8–10 Reps / Leg
Step back smoothly and lower back knee toward floor. Keep front knee centered, then press through front heel to stand up.
SETLBSREPS
1
2
3
4
Dumbbell Suitcase March in Place
3 Sets × 30 Steps (15/side)
Hold one dumbbell at your side like a suitcase. Keep your body tall without leaning sideways and march in place with high knees.
SETLBSSTEPS
1
2
3
Workout Complete: [ ] Done
Coach Check:
Workout 1
Team Metamorphosis
Strength Group
Name:
Date:
Pd:
Gear: Flat Weight Bench • Dumbbells
Target: RPE 8
1
Dumbbell Flat Bench Press
3 Sets × 8–10 Reps
Lie flat with feet on the floor. Lower dumbbells to chest level with control, then press weights straight up until arms extend.
SETLBSREPS
1
2
3
2
Single-Arm Bench-Supported DB Row
3 Sets × 8–10 Reps / Arm
Brace one knee and hand on the bench with a flat back. Pull dumbbell upward toward your hip pocket, keeping elbow tucked.
SETLBSREPS
1
2
3
Card 3 • Front Side Turn card over for Exercises 3 & 4
Cut here for 2 half-sheet cards (5.5" × 8.5")
Workout 1
Team Elevate
Athletic Development
Name:
Date:
Pd:
Gear: Pull-up Bar Station • Dumbbells
Target: RPE 7–8
1
Pull-up Bar Strict Pull-ups (or Band-Assisted)
3 Sets × 5–8 Reps
Hang with arms extended. Pull elbows down toward ribs until chin clears the bar cleanly without swinging, then lower smoothly.
SETMODREPS
1
2
3
2
Dumbbell Push Press
3 Sets × 8–10 Reps
Hold dumbbells at shoulders. Dip knees slightly, then drive smoothly through your legs to press weights overhead.
SETLBSREPS
1
2
3
Card 4 • Front Side Turn card over for Exercises 3 & 4
Workout 1
Team Metamorphosis
Side B
Target: RPE 8
3
Dumbbell Split Squat
3 Sets × 8–10 Reps / Leg
Set up in a long split stance. Lower your back knee toward the floor while keeping torso upright, then drive up through front heel.
SETLBSREPS
1
2
3
4
Dumbbell Romanian Deadlift (RDL)
3 Sets × 8–10 Reps
Keep back flat and shoulders pulled back. Hinge hips backward until hamstrings feel tight, then drive hips forward to stand tall.
SETLBSREPS
1
2
3
Workout Complete: [ ] Done
Coach Check:
Cut here for 2 half-sheet cards (5.5" × 8.5")
Workout 1
Team Elevate
Side B
Target: RPE 7–8
3
Dumbbell Reverse Lunge
3 Sets × 8–10 Reps / Leg
Step back into a controlled lunge. Keep chest tall, lower back knee smoothly, and drive through your front heel to stand up.
SETLBSREPS
1
2
3
4
Lateral Skater Bounds
3 Sets × 10 Bounds (5/side)
Bound laterally side to side from one foot to the other. Land softly with a bent knee, balance for a second, then leap across.
SETLBSBOUNDS
1
2
3
Workout Complete: [ ] Done
Coach Check:
Workout Two Cards
Workout 2
Team Vitality
Longevity & Function
Name:
Date:
Pd:
Gear: Universal Machine (Lat Pulldown) • Dumbbells (Moderate)
Target: RPE 7
1
Universal Machine Lat Pulldown
3 Sets × 10–12 Reps
Sit tall with thighs snug under pads. Pull bar smoothly down to upper chest while squeezing shoulder blades, then return with control.
SETPIN WTREPS
1
2
3
2
Dumbbell Romanian Deadlift (RDL)
3 Sets × 10–12 Reps
Slight bend in knees. Hinge hips back with a flat spine, lowering weights along shins until hamstrings stretch, then stand tall.
SETLBSREPS
1
2
3
Card 1 • Front Side Turn card over for Exercises 3 & 4
Cut here for 2 half-sheet cards (5.5" × 8.5")
Workout 2
Team Thrive
Stress Reduction & Health
Name:
Date:
Pd:
Gear: Dumbbells (Light to Moderate) • Exercise Mat
Target: RPE 6–7
1
Dumbbell Goblet Squat
3 Sets × 10–12 Reps
Hold dumbbell vertically at your chest. Keep your chest tall and knees aligned over toes, squatting smoothly with control.
SETLBSREPS
1
2
3
2
Dumbbell Neutral-Grip Overhead Press
3 Sets × 10–12 Reps
Hold dumbbells at shoulders with palms facing inward. Press weights straight overhead without arching your back, then lower with control.
SETLBSREPS
1
2
3
Card 2 • Front Side Turn card over for Exercises 3 & 4
Workout 2
Team Vitality
Side B
Target: RPE 7
3
Dumbbell Standing Overhead Press
3 Sets × 10–12 Reps
Stand tall with core engaged. Press dumbbells overhead until arms are extended, then lower weights back to shoulder height.
SETLBSREPS
1
2
3
4
Dumbbell Farmer's March in Place
3 Sets × 30 Steps (15/side)
Hold dumbbells firmly at sides with shoulders pinned back. March in place, lifting each knee up to hip level with balance and control.
