Adam Young
4/12/21
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
If you're doing the rolling early in the morning, you can include 2-3 sets of 25-30 rep crunches and some 7-10 rep bodyweight stepping lunges with that if you want to.
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 75 sec
Roll spinal erectors x 1-2 minutes
2 sets
Bird Dogs x 8 each side
Side Band Walking 15 yards and back
Crunch with Leg Extension x 10 each leg
Rest 90 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
45 Degree Bodyweight Lunge x 6-8 each leg
Crossover Bodyweight Lunges x 6-8 each leg
Hip Thrusts x 15-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
One Leg Leg Press x 12-15 each leg (keep it easy and leave at least 5 in the tank)
Rest 60 sec and Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Flat Dumbbell Bench Press x 12, 10, 8
Wide Grip Pulldowns x 12, 10, 8
Low Incline Rear Laterals x 12, 10 ,10
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
If you're doing the rolling early in the morning, you can include 2-3 sets of 25-30 rep crunches and some 7-10 rep bodyweight stepping lunges with that if you want to.
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 75 sec
Roll spinal erectors x 1-2 minutes
2 sets
Bird Dogs x 8 each side
Side Band Walking 15 yards and back
Crunch with Leg Extension x 10 each leg
Rest 90 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
45 Degree Bodyweight Lunge x 6-8 each leg
Crossover Bodyweight Lunges x 6-8 each leg
Hip Thrusts x 15-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
One Leg Leg Press x 12-15 each leg (keep it easy and leave at least 5 in the tank)
Rest 60 sec and Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Flat Dumbbell Bench Press x 12, 10, 8
Wide Grip Pulldowns x 12, 10, 8
Low Incline Rear Laterals x 12, 10 ,10
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
4/9/21
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
If you're doing the rolling early in the morning, you can include 2-3 sets of 25-30 rep crunches and some 7-10 rep bodyweight stepping lunges with that if you want to.
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8-10 each leg
Rest 75 sec
Roll spinal erectors x 1-2 minutes
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Bosu Crunches x 15-20
Rockups x 15
Rest 60 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
One Leg Leg Press x 12-15 each leg
Rest 60 sec and Roll Side of Hip and/or Piriformis
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15
Plank x 15-25 sec
45 Degree Bodyweight Lunge x 6-8 each side
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Barbell Reverse Stepping Lunges x 6-8 each leg (choose any weight you want, but stop at least 2-3 reps short of failure)
Hip Thrusts x 15-25
Rest 75-90 sec and roll quads on foam roller, lats on foam roller, or piriformis on lacrosse ball
2 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Incline Dumbbell Press x 8-10
Low Incline Rear Laterals x 12-15
Seated Zottman Curls x 10-12
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
If you're doing the rolling early in the morning, you can include 2-3 sets of 25-30 rep crunches and some 7-10 rep bodyweight stepping lunges with that if you want to.
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8-10 each leg
Rest 75 sec
Roll spinal erectors x 1-2 minutes
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Bosu Crunches x 15-20
Rockups x 15
Rest 60 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
One Leg Leg Press x 12-15 each leg
Rest 60 sec and Roll Side of Hip and/or Piriformis
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15
Plank x 15-25 sec
45 Degree Bodyweight Lunge x 6-8 each side
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Barbell Reverse Stepping Lunges x 6-8 each leg (choose any weight you want, but stop at least 2-3 reps short of failure)
Hip Thrusts x 15-25
Rest 75-90 sec and roll quads on foam roller, lats on foam roller, or piriformis on lacrosse ball
2 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Incline Dumbbell Press x 8-10
Low Incline Rear Laterals x 12-15
Seated Zottman Curls x 10-12
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
4/7/21
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
3 sets
Crunches x 25
Rest 30 sec
Roll spinal erectors x 1-2 minutes
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Bosu Crunches x 15-20 reps
Rest 60 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
One Leg Leg Press x 12-15 each leg
Rest 60 sec and Roll Side of Hip and/or Piriformis
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Crunches x 15
Plank x 15-20 sec
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Crunches x 15-20
Bodyweight Forward Stepping Lunges x 6-8 each leg (with empty barbell only - or even a small 30lb barbell)
Hip Thrusts x 15-25
Rest 75-90 sec and roll quads on foam roller, lats on foam roller, or piriformis on lacrosse ball
2 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Wide Grip Pulldowns x 10-12
Rear Cable Crossover x 10-12
Plate Front Raise x 12-15
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
2-3 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
2-3 min Roll piriformis and Side of Hip on Lacrosse Ball
2-3 min Roll Hamstrings on the ball you have
2-3 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
2-3 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
3 sets
Crunches x 25
Rest 30 sec
Roll spinal erectors x 1-2 minutes
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Bosu Crunches x 15-20 reps
Rest 60 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
One Leg Leg Press x 12-15 each leg
Rest 60 sec and Roll Side of Hip and/or Piriformis
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Crunches x 15
Plank x 15-20 sec
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Crunches x 15-20
Bodyweight Forward Stepping Lunges x 6-8 each leg (with empty barbell only - or even a small 30lb barbell)
Hip Thrusts x 15-25
Rest 75-90 sec and roll quads on foam roller, lats on foam roller, or piriformis on lacrosse ball
2 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Wide Grip Pulldowns x 10-12
Rear Cable Crossover x 10-12
Plate Front Raise x 12-15
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
4/5/21
3-4 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
3-4 min Roll piriformis and Side of Hip on Lacrosse Ball
3-4 min Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
3-4 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
3-4 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
2 sets
Crunches x 25
Rest 30 sec
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Crunches x 20
Rest 90 sec and roll piriformis
Roll spinal erectors x 1-2 minutes
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Rest 45 sec
Bosu Crunches x 15-20 reps
Bodyweight Forward Stepping Lunges x 6-8 each leg (with empty barbell only - or even a small 30lb barbell)
Rest 120 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Low Incline Dumbbell Rows x 10-12
Barbell Reverse Lunges in Place x 6-8 each leg (with empty 45lb barbell only - or even a small 30 lb barbell)
Low Incline Rear Laterals x 12-15
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh
3-4 min Foam Roll IT Bands
2-3 min Foam Roll Inner Thighs
3-4 min Roll piriformis and Side of Hip on Lacrosse Ball
3-4 min Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
3-4 min Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
3-4 min Roll Quads and hip flexors while seated on Bench with barbell on thigh
2 sets
Crunches x 25
Rest 30 sec
2 sets
Side Band Walking 15 yards and back
Bird Dogs x 8 each side
Crunches x 20
Rest 90 sec and roll piriformis
Roll spinal erectors x 1-2 minutes
2 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Rest 45 sec
Bosu Crunches x 15-20 reps
Bodyweight Forward Stepping Lunges x 6-8 each leg (with empty barbell only - or even a small 30lb barbell)
Rest 120 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Low Incline Dumbbell Rows x 10-12
Barbell Reverse Lunges in Place x 6-8 each leg (with empty 45lb barbell only - or even a small 30 lb barbell)
Low Incline Rear Laterals x 12-15
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings with leg on bench
Roll any of the following according to what feels like it needs more
Foam Roll IT Bands
Roll piriformis and Side of Hip on Lacrosse Ball
Roll Hamstrings on Trigger Point Ball or the large ball you mentioned that might work
Use Theragun on Hamstrings (especially the upper/inner part of the hamstrings)
Roll Quads and hip flexors while seated on Bench with barbell on thigh