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NASM OPT Programming Template (PDF, 39k)

This document outlines a 5 step fitness program with goals and phases. It includes warmup, core, balance, cardiovascular and stretching exercises in step 1 and step 2. Step 3 includes speed, agility and quickness exercises. Step 4 is a resistance training program targeting total body and specific body parts. Step 5 repeats the warmup from step 1.

Uploaded by

Júnior Alvacir Camargo
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
6K views

NASM OPT Programming Template (PDF, 39k)

This document outlines a 5 step fitness program with goals and phases. It includes warmup, core, balance, cardiovascular and stretching exercises in step 1 and step 2. Step 3 includes speed, agility and quickness exercises. Step 4 is a resistance training program targeting total body and specific body parts. Step 5 repeats the warmup from step 1.

Uploaded by

Júnior Alvacir Camargo
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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OPT For Fitness

Name:
Date
Professional:

Month:
Week:
Day:

Program Goal:
Phase:

STEP 1

STEP 2

A. Foam Roll
Foam Roll

Duration

A. Core
Exercise

Sets

Sets

Reps

Tempo

Rest

B. Stretch
Exercise

Sets

Duration

B. Balance
Exercise

Sets

Reps

Tempo

Rest

C. Cardiovascular
Exercise

Sets

Duration

C. Reactive
Exercise

Sets

Reps

Tempo

Rest

STEP 3

Speed Agility Quickness


Exercise

Sets

STEP 4

Body Part Exercise


Total Body
Chest
Back
Shoulder
Biceps
Triceps
Legs

Resistance Training Program


Sets
Reps

Cool Down

STEP 5

Repeat Steps 1A and 1B

Intensity

Tempo

Rest

Rest

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