Lou Perfetti cardio program
| Wk1-D4 | Exercise | Sets | Reps | Time | RPE | Weight | Tempo | Rest | Video |
|---|---|---|---|---|---|---|---|---|---|
| Movement Prep | Foam Roll As Needed | 1 | 1 | 1min | 5 | n/a | Br NGSE | 0sec | |
| Cardio | Cardiac Output | 1-3 | 1 | 10-20min | 6 | BW | Br NGSE | 0sec | |
| Cardio | Tempo Intervals | 2-3 | 4-6 | 30W:30R | 6-7 | BW | Br NGSE | 0sec |
Movement Prep
Exercise
Foam Roll As Needed
Sets
1
Reps
1
Time
1min
RPE
5
Weight
n/a
Tempo
Br NGSE
Rest
0sec
Cardio
Exercise
Cardiac Output
Sets
1-3
Reps
1
Time
10-20min
RPE
6
Weight
BW
Tempo
Br NGSE
Rest
0sec
Cardio
Exercise
Tempo Intervals
Sets
2-3
Reps
4-6
Time
30W:30R
RPE
6-7
Weight
BW
Tempo
Br NGSE
Rest
0sec
Strength SS1
Exercise
Dead Hang + Tempo Pull Up
Sets
1-3
Reps
20sec + 10
Time
n/a
RPE
7
Weight
BW/Assisted
Tempo
Str 2-2-2-2
Rest
30sec