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BOYERTOWN FOOTBALL STRENGTH

TEST RECORD

NAME: CLASS:POSITIONS:

HEIGHT: WEIGHT:

1. PRE-TRAINING (CYCLE I) DATE: Jan. 5-6, 2006

TESTS Weight Reps 1 Rep Max

SQUATINCLINE

BENCH

POWER CLEAN2. CYCLE II DATE: Mar.6-10, 2006

HEIGHT: WEIGHT:

TESTS Weight Reps 1 Rep Max

SQUAT

INCLINE

BENCH

POWER CLEAN

3. CYCLE III DATE: May 8-12, 2006HEIGHT: WEIGHT:

TESTS Weight Reps 1 Rep Max

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TESTS Weight Reps 1 Rep Max

Week 1: CYCLE I Jan. 9-13 NAME: 0Week 2: CYCLE I Jan. 16-20

GRADE: 0Week 3: CYCLE I Jan. 23-272006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 1 Week 2 Week 3 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

60 6 0 60 8 0 60 8 0 60 8 0

60 6 0 80 6 0 80 5 0 80 5 0

60 6 0 85 4 0 85 4 0 85 4 0

90 3 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10

Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10

Tricep Pushdowns 2 10 Stability Ball DB Shoulder Press 2 10

Around the World Seated Good Mornings (Barbell) 2 10

w/ med ball-St. Ball 2 20 each side ***Increase weight 5-10 lbs for each set

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10

60 8 0 60 6 0 Dumbbell Lunges 2 10

80 5 0 70 5 0 (Lead foot then Back on Bench) 2 10

85 4 0 75 4 0 Seated Dumbell Curls

90 3 0 80 4 0 Straight-Leg Deadlift 2 10

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JANUARY 30th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 4: CYCLE I Jan. 30-Feb. 3 NAME: 0Week 5: CYCLE I Feb. 6-10

GRADE: 0Week 6: CYCLE I Feb. 13--172006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 4 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0% REPS WT % REPS WT % REPS WT % REPS WT

60 8 0 60 8 0 60 8 0 60 6 0

80 5 0 70 6 0 80 5 0 80 5 0

85 4 0 75 4 0 85 4 0 85 4 0

90 3 0 80 4 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10

Dumbbell Neider Press 2 10 DB Lunges 2 10

Stab Ball DB Shoulder Press 2 10 (Lead foot-Back foot on Bench)

Seated Good Mornings(Barbell) 2 10 Seated Dumbell Curls 2 10

***Increase weight 5-10 lbs for each set Straight-Leg Deadlift 2 10

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg

60 6 0 60 8 0 Reverse Grip Lat Pulldowns 2 10

60 6 0 80 5 0 Tricep Pushdowns 2 10

60 6 0 85 4 0 Around the World 2 20 each side

90 3 0 w/ med ball-Stab Ball

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, FEBRUARY 20th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.

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Week 7: CYCLE I Feb. 20-24 NAME: 0Week 8: CYCLE I Feb. 27-March 3

GRADE: 0Week 9: Strength Testing March 6-102006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 7 Week 8 Week 9 MAX: 0 MAX: 0 MAX: 0% REPS WT % REPS WT % REPS WT % REPS WT

70 5 0 70 3 0 70 5 0 70 5 0

70 5 0 80 3 0 80 3 0 80 3 0

70 5 0 85 2 0 85 3 0 85 3 0

90 2 0 90 2 0 90 2 0

95 3 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5

Seated Low Rows 2 8 Standing Military Press 2 8

Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8

Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 2 10 each

***Increase weight 5-10 lbs for each set (Hands on Ball/Toes on Ball)

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8

75 5 0 60 5 0 Front Lat Pulldown 2 8

80 3 0 70 4 0 Close Grip Bench 2 8

85 3 0 75 3 0 Seated Stability Ball Crunches 2 50

90 2 0 80 2 0 ***Increase weight 5-10 lbs for each set

95 2 0 85 2 0

STRENGTH TESTING BEGINS ON MONDAY MARCH 6th

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.

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Week 1: CYCLE II Mar. 13-17 NAME: 0Week 2: CYCLE II Mar. 20-24

GRADE: 0

2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

60 8 0 60 6 0 60 10 0 60 6 0

65 6 0 70 5 0 70 6 0 70 6 0

60 8 0 80 4 0 80 4 0 80 5 0

75 4 0 85 4 0 85 4 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.Leg Curls 2 12 Hang Cleans (70% of Power Clean) 3 5

Seated Low Rows 2 10 Standing Military Press 2 8

Stability Ball Dumbbell Flys 2 10 Standing Arm Curls 2 8

Stability Ball Hyperextensions 2 12 Stability Ball Push Ups (Hands on Ball) 2 10

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.

% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 1060 10 0 60 6 0 Front Lat Pulldown 2 10

70 8 0 75 5 0 Close Grip Bench 2 10

80 6 0 80 4 0 Seated Stability Ball Crunches 2 50

75 5 0 85 3 0 ***Increase weight 5-10 lbs for each set

85 4 0

New workouts will be handed out on Monday, MARCH 27th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 3: CYCLE II Mar. 27-31 NAME: 0Week 4: CYCLE II Apr. 3-7

GRADE: 0

2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

60 8 0 60 8 0 60 8 0 60 6 0

80 5 0 70 6 0 80 5 0 80 5 0

85 4 0 75 4 0 85 4 0 85 4 0

90 3 0 80 4 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10

Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10

Stability Ball DB Shoulder Press 2 10 (Lead foot then Back foot on Bench)

Stability Ball Glute/Ham Raises 2 6 no weight Seated Dumbell Curls 2 10

***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg

60 6 0 60 8 0 Reverse Grip Lat Pulldowns 2 10

60 6 0 80 5 0 Tricep Pushdowns 2 10

60 6 0 85 4 0 Around the World 2 20 each side

90 3 0 w/ med ball-Stability Ball

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, APRIL 10th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 5: CYCLE II Apr. 10-14 NAME: 0Week 6: CYCLE II Apr. 17-21

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERSMONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

70 5 0 70 3 0 70 5 0 70 5 0

70 5 0 80 3 0 80 3 0 80 3 0

70 5 0 85 2 0 85 3 0 85 3 0

90 2 0 90 2 0 90 2 0

95 3 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5

Seated Low Rows 2 8 Standing Military Press 2 8

Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8

Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 2 10 each

***Increase weight 5-10 lbs for each set (Hands on Ball/Feet on Ball)

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8

75 5 0 60 5 0 Front Lat Pulldown 2 8

80 3 0 70 4 0 Close Grip Bench 2 8

85 3 0 75 3 0 Seated Stability Ball Crunches 2 50

90 2 0 80 2 0 ***Increase weight 5-10 lbs for each set

95 2 0 85 2 0

New workouts will be handed out on Monday, APRIL 24th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 7: CYCLE II Apr. 24-28 NAME: 0Week 8: CYCLE II May 1-5

GRADE: 0Week 9: Strength Testing May8-122006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT INCLINE BENCH PWR CLEANMAX: 0 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

75 4 0 65 6 0 75 4 0 75 4 0

80 3 0 75 4 0 80 3 0 80 3 0

85 3 0 85 4 0 85 3 0 85 3 0

95 2 0 90 2 0 95 2 0 95 2 0

100 2 0 100 2 0 100 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10

Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10

Stability Ball DB Shoulder Press 2 10 (Lead foot then Back foot on Bench)

Seated Good Mornings (Barbell) 2 10 Seated Dumbell Curls 2 10

***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg

65 6 0 75 4 0 Reverse Grip Lat Pulldowns 2 10

75 4 0 80 3 0 Tricep Pushdowns 2 10

85 4 0 85 3 0 Around the World 2 20 each side

90 2 0 95 2 0 w/ med ball-Stability Ball

100 2 0 ***Increase weight 5-10 lbs for each set

STRENGTH TESTING BEGINS ON MONDAY MAY 8th

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 1: CYCLE III May 29-Jun. 2 NAME: 0Week 2: CYCLE III Jun. 5-9

GRADE: 0

2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

70 5 0 60 6 0 75 5 0 70 3 0

80 3 0 70 4 0 80 3 0 80 3 0

85 3 0 75 4 0 85 3 0 85 2 0

90 2 0 80 4 0 90 2 0 90 2 0

95 2 0 85 4 0 95 2 0 95 2 0AUXILIARY LIFTS AUXILIARY LIFTS

SETS REPS WT. WT. SETS REPS WT. WT.Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10

Front Lat Pulldown 2 8 Seated Low Rows 2 8

Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Hang Cleans (70% of Power Clean) 3 5

70 5 0 70 5 0 Standing Military Press 2 8

75 5 0 80 3 0 Standing Arm Curls 2 8

80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15 no weight

85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15 no weight

95 2 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JUNE 12th .

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 3: CYCLE III Jun. 12-16 NAME: 0Week 4: CYCLE III Jun. 19-23 GRADE: 0

2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

60 8 0 60 8 0 60 8 0 60 6 0

80 5 0 70 6 0 80 5 0 80 5 0

85 4 0 75 4 0 85 4 0 85 4 0

90 3 0 80 4 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10

Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10

Stability Ball Dumbell Shoulder Press 2 10 (Lead foot then Back foot on Bench)

Seated Good Mornings (Barbell) 2 10 Seated Dumbell Curls 2 10

***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg

70 8 0 60 8 0 Reverse Grip Lat Pulldowns 2 10

75 6 0 80 5 0 Tricep Pushdowns 2 10

70 8 0 85 4 0 Around the World 2 25 each side

90 3 0 w/ med ball-Stability Ball

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JUNE 26th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 5: CYCLE III Jul. 26-30 NAME: 0Week 6: CYCLE III Jul. 3-7 GRADE: 0

2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

70 5 0 70 3 0 70 5 0 70 5 0

70 5 0 80 3 0 80 3 0 80 3 0

80 4 0 85 2 0 85 3 0 85 3 0

85 3 0 90 2 0 90 2 0 90 2 0

95 3 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5

Seated Low Rows 2 8 Standing Military Press 2 8

Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8

Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 1 15 each

***Increase weight 5-10 lbs for each set (Hands on Ball/Feet on Ball)

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8

75 5 60 5 0 Front Lat Pulldown 2 8

80 3 70 4 0 Close Grip Bench 2 8

85 3 75 3 0 Seated Stability Ball Crunches 2 50

90 2 80 2 0 ***Increase weight 5-10 lbs for each set

95 2 85 2 0

New workouts will be handed out on Monday, JULY 10th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 7: CYCLE III July 10-14 Week 10: NAME: 0Week 8: CYCLE III July 17-21 Strength Testing July 31-Aug. 4

GRADE: 0Week 9: CYCLE III July 24-282006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

BACKS & RECEIVERS

MONDAY WEDNESDAY

SQUAT INCLINE BENCH PWR CLEANMAX: 0 MAX: 0 MAX: 0 MAX: 0

% REPS WT % REPS WT % REPS WT % REPS WT

75 4 0 75 5 0 75 4 0 75 4 0

80 3 0 80 4 0 80 3 0 80 3 0

85 3 0 85 3 0 85 3 0 85 3 0

95 2 0 90 2 0 95 2 0 95 2 0

100 2 0 90 2 0 100 2 0 100 2 0AUXILIARY LIFTS AUXILIARY LIFTS

SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Single Arm Dumbell Rows 2 8 Upright Rows (Barbell) 2 8

Dumbbell Neider Press 2 8 Dumbbell Lunges 2 8

Stability Ball DB Shoulder Press 2 8 (Lead foot then Back foot on Bench)

Seated Good Mornings (Barbell) 2 8 Seated Dumbell Curls 2 8

***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 8

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT. WT.

% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg

75 5 0 75 4 0 Reverse Grip Lat Pulldowns 2 8

80 3 0 80 3 0 Tricep Pushdowns 2 8

85 3 0 85 3 0 Around the World 2 25 each side

95 2 0 95 2 0 w/ med ball-Stability Ball

100 2 0 100 2 0 ***Increase weight 5-10 lbs for each set

STRENGTH TESTING BEGINS ON MONDAY July 31st

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.