Aim to increase your weight each week. Use the tables to track and ensure you're making progress. There is a download tab at the bottom of each day.
A-B-C work should be done consecutively as in perform A movement, then move to B, then to C… then repeat if the program specifies multiple sets.
Any exercise where a percentage is specified should be done with as much weight as possible to complete rep range WITH PERFECT FORM.
Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.
Touch and Go (TnG) - No pausing between reps.
PR – Personal Record. Heaviest weight, highest number of reps, or fastest time attained at completing a specific workout.
185/125 or 12/9- When you see 2 numbers like this, it is specifying the prescribed weight, calories or distance for males/females. Again, know your body and your limits. If you need to lower the weight, there is no shame in that.
GHD/GHR– Glute-Hamstring Developer / Glute-Hamstring Raise. If you still don’t know what that is, do a quick Google search. Your posterior chain will thank you.
Ass to Grass/Ground (ATG) – Literally… if you were squatting outside the blades of grass would softly kiss your cheeks… AKA as low as you can go.
AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe
EMOM - Every Minute On The Minute. On a running clock perform the prescribed exercise at 0:00 then rest until 1:00. At 1:00 perform exercise then rest until 2:00 etc. The goal is to complete the prescribed movement within the minute and ideally have time left over to prepare for the next minute.