Adam Young
5/10/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
2 sets
Vacuums x 1
Weighted Crunches x 25
Side Plank x 20-30 sec each side
Bodyweight Stepping Lunges x 10 each leg
Calf Raises x 15-20
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Weighted Bosu Crunches x 20
Side Band Walking x 10 yards and back
One Leg Stiff Leg Deadlift x 10 each leg (start with 5lbs)
Rest 60 sec
Roll side of hip and piriformis if tight at all
3 sets
Leg Curls x 15, 12, 10
Bodyweight Crossover lunge x 4 each
Bodyweight 45 Degree Lunge x 4 each
Rest 60 sec and stretch calves, hamstrings, or quads
Roll piriformis to make sure its as loose as possible
2 sets
45 Degree Hyperextensions x 4-8 (IF you feel comfortable trying them and IF they go well...keep in mind that the range of motion will likely be extremely small like on the one leg stiff leg deadlifts, so don't get greedy, just work with what is there and the body will give you a little bit more each workout as the hams let go and open up)
Rest 75 sec and stretch hams with leg up on bench
Roll lats 1-2 min
3 sets
Incline Dumbbell Press x 10, 8, 6 each arm
One Arm Dumbbell Upright Row x 10, 8, 6 each arm
RFE Barbell Split Squat x 8, 6, 4 each leg
Dumbbell Pullovers x 10-12
Rest 75 sec and Roll Calves and/or Piriformis
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
2 sets
Vacuums x 1
Weighted Crunches x 25
Side Plank x 20-30 sec each side
Bodyweight Stepping Lunges x 10 each leg
Calf Raises x 15-20
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Weighted Bosu Crunches x 20
Side Band Walking x 10 yards and back
One Leg Stiff Leg Deadlift x 10 each leg (start with 5lbs)
Rest 60 sec
Roll side of hip and piriformis if tight at all
3 sets
Leg Curls x 15, 12, 10
Bodyweight Crossover lunge x 4 each
Bodyweight 45 Degree Lunge x 4 each
Rest 60 sec and stretch calves, hamstrings, or quads
Roll piriformis to make sure its as loose as possible
2 sets
45 Degree Hyperextensions x 4-8 (IF you feel comfortable trying them and IF they go well...keep in mind that the range of motion will likely be extremely small like on the one leg stiff leg deadlifts, so don't get greedy, just work with what is there and the body will give you a little bit more each workout as the hams let go and open up)
Rest 75 sec and stretch hams with leg up on bench
Roll lats 1-2 min
3 sets
Incline Dumbbell Press x 10, 8, 6 each arm
One Arm Dumbbell Upright Row x 10, 8, 6 each arm
RFE Barbell Split Squat x 8, 6, 4 each leg
Dumbbell Pullovers x 10-12
Rest 75 sec and Roll Calves and/or Piriformis
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
5/7/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
3 sets
Bosu Crunch Knee Knee x 8-10 each leg
Plank x 30-60 sec
Bodyweight Stepping Lunges x 10 each leg
Bodyweight Squats x 15
Jump Rope x 30 sec
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Side Band Walking x 10 yards and back
One Leg Stiff Leg Deadlift x 10 each leg (you can try 5lbs if you feel ready to, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Rest 60 sec
Roll side of hip and piriformis if tight at all
3 sets
Leg Curls x 15, 12, 10
Squat Jumps x 10
Rest 75 sec and stretch calves, hamstrings, or quads
Roll lats 1-2 min
3 sets
One Arm Dumbbell Bench Press x 8, 6, 6 each arm
One Arm Dumbbell Row x 8, 6, 6 each arm
Bodyweight RFE Split Squat x 12-15 each leg
Dumbbell Pullovers x 10-12
Rest 75 sec and Roll Calves and/or Piriformis
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
3 sets
Bosu Crunch Knee Knee x 8-10 each leg
Plank x 30-60 sec
Bodyweight Stepping Lunges x 10 each leg
Bodyweight Squats x 15
Jump Rope x 30 sec
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Side Band Walking x 10 yards and back
One Leg Stiff Leg Deadlift x 10 each leg (you can try 5lbs if you feel ready to, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Rest 60 sec
Roll side of hip and piriformis if tight at all
3 sets
Leg Curls x 15, 12, 10
Squat Jumps x 10
Rest 75 sec and stretch calves, hamstrings, or quads
Roll lats 1-2 min
3 sets
One Arm Dumbbell Bench Press x 8, 6, 6 each arm
One Arm Dumbbell Row x 8, 6, 6 each arm
Bodyweight RFE Split Squat x 12-15 each leg
Dumbbell Pullovers x 10-12
Rest 75 sec and Roll Calves and/or Piriformis
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
5/5/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
3 sets
Leg Curls x 15, 12, 10
Lightly Weighted Crunches x 25
Stepping Bodyweight Lunges x 6-8 each
Reverse Bodyweight Lunges x 5 each
Rest 30 sec
2 sets
Leg Swings x 5 each direction
Side Band Walking x 15 yards and back
One Leg Leg Press x 12-15 each leg
Rest 60 sec
Roll side of hip and piriformis if tight at all
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Stepping Barbell Lunges x 10, 7 each leg
Hip Thrusts x 20
Dumbbell Front Squats x 12-15 (be deliberate to stay completely upright and do not let the low back round)
Rest 90 sec and stretch hamstrings with leg up on bench
Roll lats 1-2 min
2 sets
One Arm Dumbbell Bench Press x 8 each arm
Renegade Row x 6-8 each arm (keep core super tight )
Standing Bodyweight Calf Raises x 15-20
Rest 75 sec and Roll Calves and/or Piriformis
2-3 sets
Dumbbell Pullovers x 10-12
YTWs (super light) x 8 each type
Low Incline Rear Laterals x 20
Rest 90 sec and stretch hamstrings or calves
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
1-2 min Roll Biceps
1-2 min Roll Bottoms of feet
Stretch each calf for 45-60 sec
3 sets
Leg Curls x 15, 12, 10
Lightly Weighted Crunches x 25
Stepping Bodyweight Lunges x 6-8 each
Reverse Bodyweight Lunges x 5 each
Rest 30 sec
2 sets
Leg Swings x 5 each direction
Side Band Walking x 15 yards and back
One Leg Leg Press x 12-15 each leg
Rest 60 sec
Roll side of hip and piriformis if tight at all
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Stepping Barbell Lunges x 10, 7 each leg
Hip Thrusts x 20
Dumbbell Front Squats x 12-15 (be deliberate to stay completely upright and do not let the low back round)
Rest 90 sec and stretch hamstrings with leg up on bench
Roll lats 1-2 min
2 sets
One Arm Dumbbell Bench Press x 8 each arm
Renegade Row x 6-8 each arm (keep core super tight )
Standing Bodyweight Calf Raises x 15-20
Rest 75 sec and Roll Calves and/or Piriformis
2-3 sets
Dumbbell Pullovers x 10-12
YTWs (super light) x 8 each type
Low Incline Rear Laterals x 20
Rest 90 sec and stretch hamstrings or calves
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
5/1/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
Stretch each calf for 45-60 sec
3 sets
Vacuums x 1
Reverse Crunches x 10-15
Bodyweight Split Squat with Broomstick on back x 6-8 each leg
Rest 30 sec
2 sets
Bosu Crunch Knee Knee x 8-10 each leg
Leg Swings x 5 each direction
Side Shuffle 15 yards and back
Carioca 15 yards and back
Side Band Walking x 15 yards and back
No rest
2 sets
Leg Curls x 12, 10
Wide Grip Pulldowns x 10, 7
Stepping Barbell Lunges x 10, 7 each leg
Hip Thrusts x 20
Rest 90 sec and stretch hamstrings with leg up on bench
Roll lats 1-2 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Incline Barbell Press x 10, 7
Barbell Step Ups on 12" box x 10, 7 each leg
Standing Bodyweight Calf Raises x 15-20
Rest 75 sec and Roll Calves and/or Piriformis
2 sets
Seated External Rotation x 10-12 each side (extremely light weight)
Zottman Curls x 10, 8 with 3 second negatives on each rep
EZ Bar Tricep Extension x 10, 8 with 3 second negatives on each rep
Dumbbell Wrist Curls x 15,12
Rest 90 sec and stretch hamstrings or calves
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
Stretch each calf for 45-60 sec
3 sets
Vacuums x 1
Reverse Crunches x 10-15
Bodyweight Split Squat with Broomstick on back x 6-8 each leg
Rest 30 sec
2 sets
Bosu Crunch Knee Knee x 8-10 each leg
Leg Swings x 5 each direction
Side Shuffle 15 yards and back
Carioca 15 yards and back
Side Band Walking x 15 yards and back
No rest
2 sets
Leg Curls x 12, 10
Wide Grip Pulldowns x 10, 7
Stepping Barbell Lunges x 10, 7 each leg
Hip Thrusts x 20
Rest 90 sec and stretch hamstrings with leg up on bench
Roll lats 1-2 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Incline Barbell Press x 10, 7
Barbell Step Ups on 12" box x 10, 7 each leg
Standing Bodyweight Calf Raises x 15-20
Rest 75 sec and Roll Calves and/or Piriformis
2 sets
Seated External Rotation x 10-12 each side (extremely light weight)
Zottman Curls x 10, 8 with 3 second negatives on each rep
EZ Bar Tricep Extension x 10, 8 with 3 second negatives on each rep
Dumbbell Wrist Curls x 15,12
Rest 90 sec and stretch hamstrings or calves
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
4/28/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
Stretch each calf for 45-60 sec
4 sets
Bosu Crunches x 20-25
Walking Bodyweight Lunges x 10-12 each leg
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Side Band Walking x 15 yards each way
Bodyweight Band Squats x 10
Hip Thrusts x 20-25 with the band around the knees as during the band squats
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings with leg up on bench
3 sets
Leg Curls x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Seated External Rotation x 10-12 each side (extremely light weight)
Bird Dogs x 12 each side
RFE Barbell Split Squat x 12, 10, 8 each side
Rest 75 sec and Roll Calves and/or Piriformis
Roll lats 1-2 min
3 sets
Seated Overhead Dumbbell Press x 12, 10, 8
Low Incline Dumbbell Row x 10-12
Low Incline Partial Rear Laterals x 20
Lying Dumbbell Tricep Extensions x 10-12
Incline Dumbbell Curls x 10-12
Rest 90 sec and stretch hamstrings or calves
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
Stretch each calf for 45-60 sec
4 sets
Bosu Crunches x 20-25
Walking Bodyweight Lunges x 10-12 each leg
Rest 30 sec
3 sets
Leg Swings x 5 each direction
Side Band Walking x 15 yards each way
Bodyweight Band Squats x 10
Hip Thrusts x 20-25 with the band around the knees as during the band squats
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings with leg up on bench
3 sets
Leg Curls x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg (no weight, use something to balance, focus on pivoting at your hip and pushing your butt back while keeping back arched rather than leaning over)
Seated External Rotation x 10-12 each side (extremely light weight)
Bird Dogs x 12 each side
RFE Barbell Split Squat x 12, 10, 8 each side
Rest 75 sec and Roll Calves and/or Piriformis
Roll lats 1-2 min
3 sets
Seated Overhead Dumbbell Press x 12, 10, 8
Low Incline Dumbbell Row x 10-12
Low Incline Partial Rear Laterals x 20
Lying Dumbbell Tricep Extensions x 10-12
Incline Dumbbell Curls x 10-12
Rest 90 sec and stretch hamstrings or calves
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
4/26/21
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
4 sets
Crunches x 20-25
Bodyweight Lunges in Place x 10-12 each leg
Rest 30 sec
3 sets
Leg Curls x 15, 12, 10 reps (leave 2-3 reps in the tank)
Rest 90 sec and stretch hamstrings with leg up on bench
3 sets
Bird Dogs x 12 each side
Bosu Crunches x 15-25
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25
Rest 75 sec and Roll Calves and/or Piriformis
Roll lats 1-2 min
3 sets
Incline Dumbbell Press x 12, 10, 8
Low Incline Dumbbell Row x 10-12
Low Incline Rear Laterals x 12-15
Light Barbell Step Ups onto a 12" box x 15, 12, 10 each leg
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings or calves
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
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-3 min Roll Calves
1-2 min Roll spinal erectors
4 sets
Crunches x 20-25
Bodyweight Lunges in Place x 10-12 each leg
Rest 30 sec
3 sets
Leg Curls x 15, 12, 10 reps (leave 2-3 reps in the tank)
Rest 90 sec and stretch hamstrings with leg up on bench
3 sets
Bird Dogs x 12 each side
Bosu Crunches x 15-25
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25
Rest 75 sec and Roll Calves and/or Piriformis
Roll lats 1-2 min
3 sets
Incline Dumbbell Press x 12, 10, 8
Low Incline Dumbbell Row x 10-12
Low Incline Rear Laterals x 12-15
Light Barbell Step Ups onto a 12" box x 15, 12, 10 each leg
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings or calves
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
4/23/21
WATCH REVERSE CRUNCH VIDEO AND PULLOVER VIDEO AT HOME SO YOU KNOW THE FORM
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-2 min Roll spinal erectors
3 sets
Reverse Crunches x 8-12 (make sure to exhale as fully as possible on the way up on each rep)
Bosu Crunch Knee Knee x 6-8 each rep
Rest 2 min
3 sets
Leg Swings Front to Back and Side to Side x 5 each direction
Bird Dogs x 5 each side
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25
No rest
Roll Calves and Piriformis x 2-3 min TOTAL
2 sets
Leg Curls x12,10 reps (leave 2-3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5-7 each leg without weight
RFE Bodyweight Split Squat x 8-10 each leg with a broomstick across your back like a barbell
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings or calves
Roll lats 1-2 min
3 sets
Low Incline Dumbbell Rows x 9-11
Crossbench Dumbbell Pullovers x 12, 10, 8
Barbell Step Ups onto a 12" box x 10, 10, 8 each leg
Rest 90 sec and simply rest or you can Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Incline Dumbbell Hammer Curls x 8-10
Low Incline Partial Rear Laterals x 20
Rest 90 sec and roll lats
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
WATCH REVERSE CRUNCH VIDEO AND PULLOVER VIDEO AT HOME SO YOU KNOW THE FORM
1-3 min Roll Quads on foam roller
1-3 min Foam Roll IT Bands
1-3 min Foam Roll Inner Thighs
1-3 min Roll piriformis and Side of Hip on Lacrosse Ball
1-3 min Roll Hamstrings on the ball you have
1-2 min Roll spinal erectors
3 sets
Reverse Crunches x 8-12 (make sure to exhale as fully as possible on the way up on each rep)
Bosu Crunch Knee Knee x 6-8 each rep
Rest 2 min
3 sets
Leg Swings Front to Back and Side to Side x 5 each direction
Bird Dogs x 5 each side
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25
No rest
Roll Calves and Piriformis x 2-3 min TOTAL
2 sets
Leg Curls x12,10 reps (leave 2-3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5-7 each leg without weight
RFE Bodyweight Split Squat x 8-10 each leg with a broomstick across your back like a barbell
Standing Bodyweight Calf Raises x 15-20
Rest 90 sec and stretch hamstrings or calves
Roll lats 1-2 min
3 sets
Low Incline Dumbbell Rows x 9-11
Crossbench Dumbbell Pullovers x 12, 10, 8
Barbell Step Ups onto a 12" box x 10, 10, 8 each leg
Rest 90 sec and simply rest or you can Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Incline Dumbbell Hammer Curls x 8-10
Low Incline Partial Rear Laterals x 20
Rest 90 sec and roll lats
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
4/21/21
WATCH REVERSE CRUNCH VIDEO AND PULLOVER VIDEO AT HOME SO YOU KNOW THE FORM
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
Vacuums x 1
Reverse Crunches x 8-12 (if these don't bug the rib - also make sure to exhale as fully as possible on the way up on each rep of this exercise)
Rest 60 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Shuffle x 15 yards and back
Carioca x 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 20 sec
Roll Calves and Piriformis x 2-3 min TOTAL
Stretch calves on wall 45 sec each calf
2 sets
Leg Curls x12,10 reps (leave 2-3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5-7 each leg without weight
Crossover Bodyweight Lunges in Place x 5 each leg
Stepping Bodyweight Lunges in Place x 5 each leg
Hip Thrusts x 20-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
3 sets
One Arm Dumbbell Rows x 12, 10, 8 each arm
RFE Barbell Split Squat x 10, 8, 6 each leg
Rest 90 sec and simply rest or you can Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Incline Barbell Press x 10, 8, 6
Bosu Crunch Knee Knee x 6-8
Crossbench Dumbbell Pullovers x 12, 10, 8
Stretch pecs with dumbbells on bench x 45 sec
Rest 90 sec
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
WATCH REVERSE CRUNCH VIDEO AND PULLOVER VIDEO AT HOME SO YOU KNOW THE FORM
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
Vacuums x 1
Reverse Crunches x 8-12 (if these don't bug the rib - also make sure to exhale as fully as possible on the way up on each rep of this exercise)
Rest 60 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Shuffle x 15 yards and back
Carioca x 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 20 sec
Roll Calves and Piriformis x 2-3 min TOTAL
Stretch calves on wall 45 sec each calf
2 sets
Leg Curls x12,10 reps (leave 2-3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5-7 each leg without weight
Crossover Bodyweight Lunges in Place x 5 each leg
Stepping Bodyweight Lunges in Place x 5 each leg
Hip Thrusts x 20-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
3 sets
One Arm Dumbbell Rows x 12, 10, 8 each arm
RFE Barbell Split Squat x 10, 8, 6 each leg
Rest 90 sec and simply rest or you can Roll Side of Hip and/or Piriformis
3 sets (leave at least 2 reps in the tank on each exercise of this circuit)
Incline Barbell Press x 10, 8, 6
Bosu Crunch Knee Knee x 6-8
Crossbench Dumbbell Pullovers x 12, 10, 8
Stretch pecs with dumbbells on bench x 45 sec
Rest 90 sec
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
4/19/21
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
Vacuums x 1
Reverse Crunches x 8-12 (if these don't bug the rib)
Crunches x 30-40
Rest 60 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Band Walking 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 20 sec
Roll Calves and Piriformis x 2-3 min TOTAL
Stretch calves on wall 45 sec each calf
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
Leg Curls x12,10 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg without weight
RFE Bodyweight Split Squat with Broomstick on Back x 8 each leg
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
One Arm Dumbbell Upright Rows x 10 each side
Barbell Stepping Lunges x 10 ,8
Plate Front Raise x 10-12
Rest 90 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)
Wide Grip Pulldowns x 10-12
Low Incline Rear Laterals x 10-12
Lying Dumbbell Tricep Extensions 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
3 sets
Vacuums x 1
Reverse Crunches x 8-12 (if these don't bug the rib)
Crunches x 30-40
Rest 60 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Band Walking 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 20 sec
Roll Calves and Piriformis x 2-3 min TOTAL
Stretch calves on wall 45 sec each calf
Roll Quads and hip flexor with barbell seated on bench 2-3 min
2 sets
Leg Curls x12,10 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg without weight
RFE Bodyweight Split Squat with Broomstick on Back x 8 each leg
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
One Arm Dumbbell Upright Rows x 10 each side
Barbell Stepping Lunges x 10 ,8
Plate Front Raise x 10-12
Rest 90 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)
Wide Grip Pulldowns x 10-12
Low Incline Rear Laterals x 10-12
Lying Dumbbell Tricep Extensions 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
4/16/21
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
4 sets
Vacuums x 1
Bosu Crunches x 15-25
Rest 30 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Band Walking 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 90 sec and roll calves and/or piriformis
Stretch calves on wall 45 sec each calf
Roll Quads and hip flexor with barbell seated on bench 2-3 min
3 sets
Leg Curls x 15,12,10 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
Rockups x 20
FFE Bodyweight Split Squat with Broomstick on Back x 8 each leg
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Plank x 20-30 sec
Side Plank 15-20 sec each side
RFE Bodyweight Split Squat with Broomstick on Back x 10-12 each leg
Rest 90 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)
Low Incline Dumbbell Rows x 8-10
Incline Dumbbell Press x 8-10
Preacher Curls medium width grip with EZ Bar x 8-10
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
4 sets
Vacuums x 1
Bosu Crunches x 15-25
Rest 30 sec
Roll spinal erectors x 1-2 minutes
2 sets
Leg Swings Front to Back and Side to Side x 7 each direction
Bird Dogs x 5 each side
Side Band Walking 15 yards and back
Standing Bodyweight Calf Raises x 15-25
Rest 90 sec and roll calves and/or piriformis
Stretch calves on wall 45 sec each calf
Roll Quads and hip flexor with barbell seated on bench 2-3 min
3 sets
Leg Curls x 15,12,10 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
Rockups x 20
FFE Bodyweight Split Squat with Broomstick on Back x 8 each leg
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2 sets
Plank x 20-30 sec
Side Plank 15-20 sec each side
RFE Bodyweight Split Squat with Broomstick on Back x 10-12 each leg
Rest 90 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)
Low Incline Dumbbell Rows x 8-10
Incline Dumbbell Press x 8-10
Preacher Curls medium width grip with EZ Bar x 8-10
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
4/14/21
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 Crunches x 15-25 (if rib will tolerate it....if not, do regular weighted crunches)
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
Weighted Crunches x 15-20
Rest 90 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
3 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
RFE Bodyweight Split Squat x 4-8 each leg
Plank x 20-30 sec
Hip Thrusts (with a rubber band around your knees this time while you do it) x 15-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2-3 sets
45 Degree Hyper Extensions x 4-8 (focus on form, do not push to fatigue, quality falls apart with fatigue when practicing a new movement)
Rest 90 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)
Seated Rope Face Pulls x 10-12
EZ Bar Tricep Extensions x 8-10
Seated Hammer Curls x 12, 10, 8
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 Crunches x 15-25 (if rib will tolerate it....if not, do regular weighted crunches)
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
Weighted Crunches x 15-20
Rest 90 sec and roll piriformis
Roll Quads and hip flexor with barbell seated on bench 2-3 min
3 sets
Leg Curls x 12-15 reps (leave 3 reps in the tank)
Weighted Crunches x 15-20
RFE Bodyweight Split Squat x 4-8 each leg
Plank x 20-30 sec
Hip Thrusts (with a rubber band around your knees this time while you do it) x 15-25
Rest 90 sec and stretch hamstrings with leg up on bench 60 sec each leg during rest
2-3 sets
45 Degree Hyper Extensions x 4-8 (focus on form, do not push to fatigue, quality falls apart with fatigue when practicing a new movement)
Rest 90 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)
Seated Rope Face Pulls x 10-12
EZ Bar Tricep Extensions x 8-10
Seated Hammer Curls x 12, 10, 8
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
4/12/21
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