Program Design

Question 1

Pre-exhaust and post-exhaust exercises

Answer 1

Pre-exhaust - Single joint to multi joint, same agonist or muscle group

Post-exhaust - Multijoint to single joint, same agonist or muscle group

Question 2

Compound set

Answer 2

Single joint to single joint OR multijoint to multijoint, same agonist

Question 3

Superset

Answer 3

Working agonist and antagonist in back to back exercises (e.g. squat to leg curl)

Question 4

Complex set

Answer 4

A strength to a power exercise with the same agonist (e.g. chin up to ball slam)

Question 5

General program design

Answer 5

1A - Knee dominant leg
1B - Upper body pull
1C (optional) - Movement pattern, core, mobility, or cardio

2A - Hip dominant leg
2B - Upper body push
2C (optional) - Movement pattern, core, mobility, or cardio

3A - Hip abduction
3B - Shoulder horizontal abduction and/or lateral rotation
3C - Hip flexion or adduction
3D (optional) - Movement pattern, core, mobility, or cardio

4A-4C - Metabolic conditioning or arms