## University Recreation

# ASWSU UFIT 4.0

## U-Fit 4.0 Spring 2019

**What Is It?**

U-Fit4.0 is a **free** fitness program created by Cougs for Cougs. It is free 12-week exercise program tailored to WSU students. By completing the program and submitting an essay at its conclusion, one student will qualify to win a $300.00 scholarship from ASWSU.

**When Is It?**

The 2019 U-Fit 4.0 Challenge runs from Monday, January 21 to Sunday, April 21 (Spring Break is a bonus/make up week). Registration opens December 3 and closes February 3.

**How to Qualify to Win a Scholarship: **

- Students register for the program at ASWSU's CougSync Registration Page (students must be currently enrolled as a WSU Undergraduate Student)
- Registration Opens 12/3/2018
- Registration Closes 2/3/2019
- Go here to register.

- Be active at least 4 times per week for 10 out of the 12 weeks to qualify to win prizes. You can complete the U-Fit 4.0 workout plan that we've created, or you can do your own workout.
- To receive credit for your attendance you will need to swipe in to the Student Recreation Center, Stephenson Fitness Center, or the Chinook Student Center Weight Room.
- Additional activities that will count towards your attendance rate are UREC Intramural Sports Games, UREC Fitness Classes, or a UREC Outdoor Recreation Trip

- At the end of the program students will submit a short essay describing how the program improved their overall wellbeing.

**What is the U-Fit 4.0 Exercise Program?**

The U-Fit 4.0 exercise program was constructed to aid competitors by providing them with a weekly workout routine. The program itself was developed to improve several aspects of physical health including: work capacity, heart rate, a range of motion at all major joints, and overall strength. The program will fit any consistent diet plan, whether your goal is to maintain your weight, build muscle or improve fitness. To see program and work out details scroll down (will be posted when challenge starts).

**How to Win a Scholarship:**

At the conclusion of the fitness program, students submit a short essay to ASWSU speaking to how the program improved their wellbeing. Their essay, as well as their program attendance will determine the winner. ASWSU selects one scholarship recipients! To be considered for the scholarship, students must swipe in at least four times a week in 10 out of the 12 weeks of the program.

**U-Fit 4.0 Orientation Sessions**

Competitors are highly encouraged to attend an Orientation Session. At these sessions a UREC Personal Trainer will give an overview of the program and what is expected of all competitors to win the scholarship and other prizes. Additionally, trainers will provide various tests that will identify competitors baseline cardiovascular, muscular endurance, and body composition levels. Throughout the program, and again at the end trainers will provide these tests to allow competitors to see their progress. This knowledge can be used on the final essay when discussing how the program effected your wellbeing.

- Monday, January 14 @ SRC 144, 5:00-5:30PM
- Tuesday, January 15 @ SRC 144, 5:00-5:30PM
- Thursday, January 17 @ SRC 144, 5:00-5:30PM
- Monday, January 21 @ SRC 144, 5:00-5:30PM
- Wednesday, January 23 @ SRC 144, 5:00-5:30PM
- Friday, January 25 @ SRC 144, 5:00-5:30PM
- Wednesday, January 30 @ SRC 144, 5:00-5:30PM
- Friday, February 1 @ SRC 144, 5:00-5:30PM

**U-Fit 4.0 Classes**

The following are fitness classes for UFIT 4.0 participants! By registering for a UFIT fitness class, you will be joining other UFIT participants in a structured class where you will all participate in a UFIT 4.0 workout from the program.

Class | Date | Location | Days/Times | Chinook Member Price | SRC Member Price | Trainer | Item ID# |

U-Fit 4.0 Training | 1/21-4/21 | SRC WR | M/W 8:00-9:00 PM | $90 | $75 | Shawn M | 14701 |

U-Fit 4.0 Training | 1/21-4/21 | Chinook WR | M/W 7:00-8:00 AM | $75 | $90 | Michael D | 14702 |

U-Fit 4.0 Training | 1/21-4/21 | SFC 101D | T/Th 4:00-5:00 PM | $90 | $75 | Katie I | 14703 |

This is the beginning of the “priming your body” phase. At the beginning of every new exercise program you’ll feel some amount of soreness, which you can expect to feel this week. However, thanks to the body’s amazing ability to adapt, you’ll likely find the soreness subside in two weeks, if not by the end of this week if you’re already engaged in some form of physical activity. Try to enter the gym with a game plan in mind, knowing the basic flow of exercises throughout the workout and having a good idea of what time you plan to finish. Good luck and have some fun with it!

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailHopefully you have a good feel for the flow of each workout and are able to get through workouts a little faster after a week of experience. The second week can be the most difficult week of any program when you realize that you are still sore, but you have still haven’t seen any results. Be assured, the results will come in time, and hang on one more week for that soreness to fade away if it hasn’t already.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailThis is the week you may be starting to notice the benefits of the work you’ve been doing in the gym, especially when you’re not as tired after walking those hills to campus. This is also the week where you really start to notice the decreased rest times between sets. Do your best to stick to the set rest times and always remember to never lift past technical failure.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWith week 4 comes the end of the “priming your body” phase. This will be the peak of your adaptation to this workout program, because next week you’ll be staring a new phase of training that hits your body in an entirely new way. Take this week to challenge your self by lifting heavier weights or by decreasing the time you take to move from one triset to the next.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Hip Steps #2

*Reps: 10 ea.*

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailCongratulations on making it to the last leg of the program and last change in program design. This is the month designed to set you up for long-term success. Unlike last month’s high paced design, this month is designed to slow things down and really focus on developing your total body strength. The very first exercise consisting of 1 set of 25 reps is where it all starts. Do your best to choose a weight that just barely allows you to complete all the reps without reaching technical failure. Notice the burner at the end. The burner is your chance to challenge yourself, giving it everything you have left at the end of each day.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Single Arm Kneeling Overhead Press - Exercise #3

*Reps: 6 each arm*

*Rest: 60 seconds*More Exercise Detail

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailTake a look back at the weight you used for last week’s first exercise. If you feel you could have chosen a better weight, make sure to do that this time around. The first exercise is meant to shock your body and nervous system, but that only works if you reach that near failure state. Make sure you’re still looking at the rest times too. Notice that they are decreasing from week to week.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Single Arm Kneeling Overhead Press - Exercise #3

*Reps: 6 each arm*

*Rest: 60 seconds*More Exercise Detail

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the last two weeks of training! Continue to add weight to every exercise if you are able to complete your sets without reaching technical failure. Strive to improve your times or distances during the burner portion of each workout. If you aren’t already, begin recording the weights you use for each exercise. This is a great way to set yourself up for future success. Now is also a great time to start thinking about how you’ll continue your exercising once this program is over. Feel free to start this program over, or ask one of the personal trainers in the main office for advice.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Single Arm Kneeling Overhead Press - Exercise #3

*Reps: 6 each arm*

*Rest: 60 seconds*More Exercise Detail

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailGreat job on making it this far! Hopefully you’ve learned a lot about weight lifting and will continue exercising in the future to improve your overall wellbeing. Coming up next week are a variety of free group fitness classes offered at UREC. This may be a good time to let your body have a break by changing up the stimulus before you begin a new routine. UREC hopes you’ve had fun while participating in this program and ASWSU looks forward to seeing your application for the $1000 scholarships.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Single Arm Kneeling Overhead Press - Exercise #3

*Reps: 6 each arm*

*Rest: 60 seconds*More Exercise Detail