Britney
5/28/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Knee Pushups x AMAP
Bodyweight Squats x 20
Situps x 20
Rest 30 sec
5 sets
Crunch with Leg Extensions x 10
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Dumbbell Sumo Deadlift x 10 (with a duffle bag or some other appropriate object)
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2-3 sets
Shadow Boxing x 2 minutes
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Knee Pushups x AMAP
Bodyweight Squats x 20
Situps x 20
Rest 30 sec
5 sets
Crunch with Leg Extensions x 10
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Dumbbell Sumo Deadlift x 10 (with a duffle bag or some other appropriate object)
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2-3 sets
Shadow Boxing x 2 minutes
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/26/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Crunches x 25
Broomstick Good Mornings x 15-20
Rest 30 sec
3 sets
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Knee Pushups x AMAP
Floor Cobras x 12-15
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Bodyweight Lunge in Place x 60 sec
Bodyweight Squat x 60 sec
Rest 60 sec
2-3 sets
Bodyweight Step Ups x 15 each leg
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Crunches x 25
Broomstick Good Mornings x 15-20
Rest 30 sec
3 sets
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Knee Pushups x AMAP
Floor Cobras x 12-15
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Bodyweight Lunge in Place x 60 sec
Bodyweight Squat x 60 sec
Rest 60 sec
2-3 sets
Bodyweight Step Ups x 15 each leg
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/15/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
5 sets
Bird Dogs x 10 each leg
Regular Crunches x 25
No rest
1 set
Shadow Boxing x 2 minutes
Situps x 20
Shadow Boxing x 2 minutes
Bodyweight Squats x 20
Rest 90 seconds
3 sets
One Leg Stiff Leg Deadlift with no weight x 15 reps
Rest 60-90 seconds and stretch hamstrings
3 sets
Pushup Position x 45-60 seconds
Reverse Bodyweight Lunges x 12 each leg
Calf Raises x 30
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Jump Rope x 60 sec (or lunge if shin hurts)
Rest 60 sec
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
5 sets
Bird Dogs x 10 each leg
Regular Crunches x 25
No rest
1 set
Shadow Boxing x 2 minutes
Situps x 20
Shadow Boxing x 2 minutes
Bodyweight Squats x 20
Rest 90 seconds
3 sets
One Leg Stiff Leg Deadlift with no weight x 15 reps
Rest 60-90 seconds and stretch hamstrings
3 sets
Pushup Position x 45-60 seconds
Reverse Bodyweight Lunges x 12 each leg
Calf Raises x 30
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Jump Rope x 60 sec (or lunge if shin hurts)
Rest 60 sec
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/14/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell Stiff Leg Deadlift x 10-20 (holding a dumbbell or duffle bag of appropriate weight)
Bench Pushups x AMAP
Bodyweight Lunges in place x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Floor Cobra x 15 reps
One Leg Bodyweight Split Squat x 10-15 each leg
Rest 75 sec
2 sets
Calf Raises x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Squat Jumps x 30 sec
Rest 90 sec
2 sets
Rear Laterals x 15-30 reps
Hip Thrusts x 30-40 reps
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell Stiff Leg Deadlift x 10-20 (holding a dumbbell or duffle bag of appropriate weight)
Bench Pushups x AMAP
Bodyweight Lunges in place x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Floor Cobra x 15 reps
One Leg Bodyweight Split Squat x 10-15 each leg
Rest 75 sec
2 sets
Calf Raises x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Squat Jumps x 30 sec
Rest 90 sec
2 sets
Rear Laterals x 15-30 reps
Hip Thrusts x 30-40 reps
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/8/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 25
Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
5 sets
Weighted Ball Crunches x 15
Rockups x 25
Rest 90 sec
3 sets
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 50
Rest 75 sec
3 sets
Knee Pushups x AMAP
Rear Laterals x 15-30
Side Laterals x 15-30
Standing Hammer Curls x 30-50
Rest 60 seconds
1-2 sets
Bodyweight Walking Lunges x 2 minutes
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 25
Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
5 sets
Weighted Ball Crunches x 15
Rockups x 25
Rest 90 sec
3 sets
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 50
Rest 75 sec
3 sets
Knee Pushups x AMAP
Rear Laterals x 15-30
Side Laterals x 15-30
Standing Hammer Curls x 30-50
Rest 60 seconds
1-2 sets
Bodyweight Walking Lunges x 2 minutes
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/7/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bosu Crunches x 20
Dumbbell Stiff Leg Deadlift x 15-20 (using a kettlebell is fine too of course)
Walking Bodyweight Lunges x 10-12 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Parallel Pullups x AMAP
Bench Pushups x AMAP (may only be a few, just do your best, whatever it is)
One Arm Dumbbell Row x 20 each side
Weighted Crunch with Leg Extension x 15 each leg
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
3 sets
60 second light sprint (see how your shin feels and play it by ear)
Rest 120 seconds
3 sets
Front Raises x 15-35 (holding small dumbbells, a book, or other small object)
Seated Hammer Curls x 15-20 (holding small dumbbells, a book, or other small object)
Lying Dumbbell Tricep Extensions x 15-20 (holding small dumbbells, a book, or other small object)
Jump Rope x 1 minute (see how your shin feels and replace with squat jumps if it hurts)
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bosu Crunches x 20
Dumbbell Stiff Leg Deadlift x 15-20 (using a kettlebell is fine too of course)
Walking Bodyweight Lunges x 10-12 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Parallel Pullups x AMAP
Bench Pushups x AMAP (may only be a few, just do your best, whatever it is)
One Arm Dumbbell Row x 20 each side
Weighted Crunch with Leg Extension x 15 each leg
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
3 sets
60 second light sprint (see how your shin feels and play it by ear)
Rest 120 seconds
3 sets
Front Raises x 15-35 (holding small dumbbells, a book, or other small object)
Seated Hammer Curls x 15-20 (holding small dumbbells, a book, or other small object)
Lying Dumbbell Tricep Extensions x 15-20 (holding small dumbbells, a book, or other small object)
Jump Rope x 1 minute (see how your shin feels and replace with squat jumps if it hurts)
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/1/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bosu Ball Crunches x 20
Broomstick Good Morning x 10-15
Bird Dog x 12 each side
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 seconds and stretch or foam roll quads
2 sets
Side Shuffle x 20 yards
Carioca x 20 yards
Rest 60-90 seconds
3-4 sets
Parallel Chiniups x 1-2 reps
Bodyweight Lunges in place x 8-10 each side
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Calf Raises x 20-30 reps
Seated Hammer Curls x 35-50 reps (super light weight)
Plank x 30-45 seconds
Crunch with Leg Extension x 12 each side
Calf Raises x 20-30 reps
Lying Dumbbell Tricep Extension x 35-50 reps (super light weight)
Bodyweight Squats x 30 seconds
Rest 90-120 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bosu Ball Crunches x 20
Broomstick Good Morning x 10-15
Bird Dog x 12 each side
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 seconds and stretch or foam roll quads
2 sets
Side Shuffle x 20 yards
Carioca x 20 yards
Rest 60-90 seconds
3-4 sets
Parallel Chiniups x 1-2 reps
Bodyweight Lunges in place x 8-10 each side
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Calf Raises x 20-30 reps
Seated Hammer Curls x 35-50 reps (super light weight)
Plank x 30-45 seconds
Crunch with Leg Extension x 12 each side
Calf Raises x 20-30 reps
Lying Dumbbell Tricep Extension x 35-50 reps (super light weight)
Bodyweight Squats x 30 seconds
Rest 90-120 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/30/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Situps x 15
Bicycles x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 3 minutes continuously (if your shin will tolerate it...if not, do bodyweight squats x 2 minutes continuously)
Rest 90-120 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 20-25 with a light object or dumbbell
One Leg Split Squats x 15 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
3 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 20-25 with a light object or small dumbbell
Incline Dumbbell Curls x 20-25 with a light object or small dumbbell (just seated, not on an incline bench)
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Situps x 15
Bicycles x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 3 minutes continuously (if your shin will tolerate it...if not, do bodyweight squats x 2 minutes continuously)
Rest 90-120 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 20-25 with a light object or dumbbell
One Leg Split Squats x 15 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
3 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 20-25 with a light object or small dumbbell
Incline Dumbbell Curls x 20-25 with a light object or small dumbbell (just seated, not on an incline bench)
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/28/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 12 each
Rest 90 seconds and stretch or foam roll quads
1 set
Bodyweight Walking Lunges for 2 minutes continuously
Rest 90-120 seconds
5 sets
Rear Laterals x 10-20
Front Raises x 10-20
Lying Dumbbell Tricep Extension x 15-20
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Bodyweight Squats x 60 sec
Bicycles x 60 seconds
Squat Jumps x 30 seconds
Rest 60 seconds
2 sets
Bodyweight Walking Lunges for 1 minute continuously
Bodyweight Squats x 30-40 reps pulse squats of the lower 1/3 of the squat
Calf Raises x 40-50 reps
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 12 each
Rest 90 seconds and stretch or foam roll quads
1 set
Bodyweight Walking Lunges for 2 minutes continuously
Rest 90-120 seconds
5 sets
Rear Laterals x 10-20
Front Raises x 10-20
Lying Dumbbell Tricep Extension x 15-20
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Bodyweight Squats x 60 sec
Bicycles x 60 seconds
Squat Jumps x 30 seconds
Rest 60 seconds
2 sets
Bodyweight Walking Lunges for 1 minute continuously
Bodyweight Squats x 30-40 reps pulse squats of the lower 1/3 of the squat
Calf Raises x 40-50 reps
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/24/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Mornings x 25
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads
3 sets
Reverse Crunch x 10 (perform these on the ground up near a closed bedroom door and slide hands under the door for your anchor point)
Crunch with leg extension x 10 each side
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 15-25 (with tiny dumbbells or a small book or other object)
Front Raises x 15-25 (with tiny dumbbells or a small book or other object)
Floor Cobra x 10
Rest 60 seconds and foam roll lats
1 set
Jog 3-5 minutes continuously (if your shin will tolerate it. If not, do 2 sets of 2 minute continuous bodyweight squats)
Rest 90-120 seconds
2 sets
Standing Hammer Curls x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Lying Dumbbell Tricep Extension x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Side Laterals x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Zero Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Mornings x 25
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads
3 sets
Reverse Crunch x 10 (perform these on the ground up near a closed bedroom door and slide hands under the door for your anchor point)
Crunch with leg extension x 10 each side
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 15-25 (with tiny dumbbells or a small book or other object)
Front Raises x 15-25 (with tiny dumbbells or a small book or other object)
Floor Cobra x 10
Rest 60 seconds and foam roll lats
1 set
Jog 3-5 minutes continuously (if your shin will tolerate it. If not, do 2 sets of 2 minute continuous bodyweight squats)
Rest 90-120 seconds
2 sets
Standing Hammer Curls x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Lying Dumbbell Tricep Extension x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Side Laterals x 15-25 (with tiny dumbbells or a small book or other object)
Lunges in place x 30 seconds
Zero Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/23/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 15 each side
Dumbbell Good Mornings x 15
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads
3 sets
Bench Pushups x 3-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5 (holding a dumbbell or dufflebag or something that is challenging for the rep range)
Rest 60 seconds and foam roll lats
4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets (this will be very hard)
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 15 on the left leg only
Lunges in place x 15 on the right leg only
Lightweight Lying Dumbbell Tricep Extensions x 25
Rear Laterals x 20
No Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 15 each side
Dumbbell Good Mornings x 15
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads
3 sets
Bench Pushups x 3-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5 (holding a dumbbell or dufflebag or something that is challenging for the rep range)
Rest 60 seconds and foam roll lats
4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets (this will be very hard)
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 15 on the left leg only
Lunges in place x 15 on the right leg only
Lightweight Lying Dumbbell Tricep Extensions x 25
Rear Laterals x 20
No Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/21/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 20
Dumbbell Good Mornings x 15
Bodyweight Squats x 15
Rest 90 seconds and stretch or foam roll whatever is tight
3 sets
One Leg Balance x 20 seconds each leg
Standing Dumbbell Hammer Curls x 10-15
Squat Jumps x 20
Rest 60 seconds
3 sets
Bodyweight One Leg Split Squat x 8 each leg
Bodyweight 45 Degree Lunge x 8 each side
Bodyweight Lunge in Place x 8 each side
Rest 60-90 seconds
3 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Crunch with Leg Extension x 10 each
Plank x 30-60
Rockups x 15
Regular Crunch x 30
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 20
Dumbbell Good Mornings x 15
Bodyweight Squats x 15
Rest 90 seconds and stretch or foam roll whatever is tight
3 sets
One Leg Balance x 20 seconds each leg
Standing Dumbbell Hammer Curls x 10-15
Squat Jumps x 20
Rest 60 seconds
3 sets
Bodyweight One Leg Split Squat x 8 each leg
Bodyweight 45 Degree Lunge x 8 each side
Bodyweight Lunge in Place x 8 each side
Rest 60-90 seconds
3 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Crunch with Leg Extension x 10 each
Plank x 30-60
Rockups x 15
Regular Crunch x 30
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/17/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Weighted Crunches x 20-25
Broomstick Good Mornings x 25
Bodyweight Stepping Lunges in place x 10 each leg
Hip Thrusts x 25
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
Knee Pushups x AMAP
Situps x 10-15
Pushup Position Knee to Same Elbow x 6-8 each
Bodyweight Step Ups x 8-12 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Jump Rope 60-90 seconds (bodyweight lunge in place x 60-90 seconds)
Rest 90 seconds and stretch quads, calves, hamstrings
2-3 sets
Dumbbell Front Raises x 12-20
Side Laterals x 12-20
Rear Laterals x 12-20
Calf raises x 30-45
Rest 30 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Weighted Crunches x 20-25
Broomstick Good Mornings x 25
Bodyweight Stepping Lunges in place x 10 each leg
Hip Thrusts x 25
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
Knee Pushups x AMAP
Situps x 10-15
Pushup Position Knee to Same Elbow x 6-8 each
Bodyweight Step Ups x 8-12 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Jump Rope 60-90 seconds (bodyweight lunge in place x 60-90 seconds)
Rest 90 seconds and stretch quads, calves, hamstrings
2-3 sets
Dumbbell Front Raises x 12-20
Side Laterals x 12-20
Rear Laterals x 12-20
Calf raises x 30-45
Rest 30 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/16/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Weighted Bosu Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 12 reps
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Knee Pushups x AMAP
Cobra x 15
Rest 60-90 seconds
2-3 sets
75 second sprint if your shins can permit it
Rest 75 seconds
1 set
Bodyweight Walking Lunges x 60 seconds straight
Rest/walk 60 seconds
3 sets
Bosu Crunch Knee Knee x 10
Bosu Crunch x 15
Regular Crunch x 20
Dumbbell Front Squat x 15 reps (use a duffle bag if you don't have a heavy enough dumbbell)
Bodyweight Walking Lunges x 60 seconds straight
Rest 30 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Weighted Bosu Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 12 reps
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Knee Pushups x AMAP
Cobra x 15
Rest 60-90 seconds
2-3 sets
75 second sprint if your shins can permit it
Rest 75 seconds
1 set
Bodyweight Walking Lunges x 60 seconds straight
Rest/walk 60 seconds
3 sets
Bosu Crunch Knee Knee x 10
Bosu Crunch x 15
Regular Crunch x 20
Dumbbell Front Squat x 15 reps (use a duffle bag if you don't have a heavy enough dumbbell)
Bodyweight Walking Lunges x 60 seconds straight
Rest 30 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/14/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Crunches x 30
Rest 60 seconds
3 sets
Pushup Position x 30-45 seconds
One Leg Split Squat x 12 each leg
Rear Laterals x 12-15
Rest 60 seconds
2-3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Situps x 10
Crunch with leg extension x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
Rest 90 seconds
3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Bodyweight Walking Lunges x 15 each leg
Rest 45 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Crunches x 30
Rest 60 seconds
3 sets
Pushup Position x 30-45 seconds
One Leg Split Squat x 12 each leg
Rear Laterals x 12-15
Rest 60 seconds
2-3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Situps x 10
Crunch with leg extension x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
Rest 90 seconds
3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Bodyweight Walking Lunges x 15 each leg
Rest 45 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/10/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Weighted Crunches x 15-20
Rest 60 seconds
4 sets
Bench Pushups x 3-5 Reps
Parallel Chinups x 1-3
Weighted Bosu Crunch Knee Knee x 8 (go super slow on the way down on each rep)
Rest 60 seconds
3 sets
Broomstick Good Mornings x 15
Bodyweight Lunges in Place x 10 each leg
Rest 60 seconds
3 sets
Knee Pushups x 10
Pushup Position Knee to Opposite Elbow x 3 each
Pushup Position Knee to Same Elbow x 3 each
Light Jog for 2 minutes continuously (if your shin will tolerate it...if not, lunges x 1 minute and bodyweight squats x 1 min)
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Weighted Crunches x 15-20
Rest 60 seconds
4 sets
Bench Pushups x 3-5 Reps
Parallel Chinups x 1-3
Weighted Bosu Crunch Knee Knee x 8 (go super slow on the way down on each rep)
Rest 60 seconds
3 sets
Broomstick Good Mornings x 15
Bodyweight Lunges in Place x 10 each leg
Rest 60 seconds
3 sets
Knee Pushups x 10
Pushup Position Knee to Opposite Elbow x 3 each
Pushup Position Knee to Same Elbow x 3 each
Light Jog for 2 minutes continuously (if your shin will tolerate it...if not, lunges x 1 minute and bodyweight squats x 1 min)
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/9/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 30 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapdily)
Cobras x 15 reps
Rear Laterals x 15
Incline Rear Laterals x 15
Rest 90 seconds
3 sets
Bodyweight Lunges in Place x 15 reps each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 30 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapdily)
Cobras x 15 reps
Rear Laterals x 15
Incline Rear Laterals x 15
Rest 90 seconds
3 sets
Bodyweight Lunges in Place x 15 reps each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/7/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 8 each side
Bosu Ball Crunches x 20
Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Hip Thrusts x 30 (perform the top half of the exercise only this time)
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Overhead Dumbbell Press x 15-40 (with small dumbbells or small books in each hand)
Parallel Chinups x 1-2
Hip Thrusts x 25 full reps this time with a dumbbell or sandbag or something for added weight
Rest 90 seconds
3 sets
60 Seconds of shadow boxing with gloves on or holding very small dumbbells
Rest 60 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
3 sets (arm circuit holding a small book or small dumbbells or other small object)
Rear Laterals x 15-30
Side Laterals x 15-30
Dumbbell Tricep Extensions x 15-30
Seated Dumbbell Hammer Curls x 15-30
No Rest
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 8 each side
Bosu Ball Crunches x 20
Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Hip Thrusts x 30 (perform the top half of the exercise only this time)
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Overhead Dumbbell Press x 15-40 (with small dumbbells or small books in each hand)
Parallel Chinups x 1-2
Hip Thrusts x 25 full reps this time with a dumbbell or sandbag or something for added weight
Rest 90 seconds
3 sets
60 Seconds of shadow boxing with gloves on or holding very small dumbbells
Rest 60 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
3 sets (arm circuit holding a small book or small dumbbells or other small object)
Rear Laterals x 15-30
Side Laterals x 15-30
Dumbbell Tricep Extensions x 15-30
Seated Dumbbell Hammer Curls x 15-30
No Rest
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/3/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
LIGHT MOBILITY DAY TODAY. LESS REPS AND SETS AND INTENSITY OVERALL, AND MORE STRETCHING AND ROLLING.
4 sets
Broomstick Good Mornings x 20
Bird Dogs x 10 each side
Crunches x 25
Rest 2 minutes and stretch and roll piriformis, hams, hips, and calves.
2 sets
Knee Pushups x 5-7 Easy reps
Situps x 10
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 minutes and roll and stretch
2 sets
Lunges x 10 each leg
Swiss Ball Leg Curls x 10
Cobras x 10
Rest 2 minutes and roll and stretch
2 sets
Bosu Ball Crunches x 15
Pushup Position x 30 seconds
Bodyweight Squats x 15
Rest 2 minutes and roll and stretch
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
LIGHT MOBILITY DAY TODAY. LESS REPS AND SETS AND INTENSITY OVERALL, AND MORE STRETCHING AND ROLLING.
4 sets
Broomstick Good Mornings x 20
Bird Dogs x 10 each side
Crunches x 25
Rest 2 minutes and stretch and roll piriformis, hams, hips, and calves.
2 sets
Knee Pushups x 5-7 Easy reps
Situps x 10
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 minutes and roll and stretch
2 sets
Lunges x 10 each leg
Swiss Ball Leg Curls x 10
Cobras x 10
Rest 2 minutes and roll and stretch
2 sets
Bosu Ball Crunches x 15
Pushup Position x 30 seconds
Bodyweight Squats x 15
Rest 2 minutes and roll and stretch
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/2/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 12
Bird Dogs x 12 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds or Lunges x 60 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
As many sets as it takes
Bench Pushups x 50 total reps
Rest 30-60 seconds between sets
3 Sets
Situps x 20
Crunches x 25
Cobras x 15-20
Rest 75-90 seconds
2 sets
Bosu Crunches x 20
Rear Laterals Holding a small book or light dumbbell in each hand x 15-20
45 Degree Lunges x 12 each
Bodyweight Lunges in Place x 12 each
Rest 90 sec
2 Sets
Burpees x 15
Mountain Climbers x 30 each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 12
Bird Dogs x 12 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds or Lunges x 60 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
As many sets as it takes
Bench Pushups x 50 total reps
Rest 30-60 seconds between sets
3 Sets
Situps x 20
Crunches x 25
Cobras x 15-20
Rest 75-90 seconds
2 sets
Bosu Crunches x 20
Rear Laterals Holding a small book or light dumbbell in each hand x 15-20
45 Degree Lunges x 12 each
Bodyweight Lunges in Place x 12 each
Rest 90 sec
2 Sets
Burpees x 15
Mountain Climbers x 30 each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/31/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 30
Crunches x 25
Reverse Crunches x 15
Jumps Rope x 60 seconds or bodyweight lunges 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
Underhand Chinups x 1-2 reps
Overhead Dumbbell Press x 25-35 reps
One Leg Bodyweight Split Squats x 15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15-20
Plank x 30 sec
Mountain Climbers x 30 each leg
Rest 90 seconds
3 sets
Bodyweight Squats x 35-50 reps
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 30
Crunches x 25
Reverse Crunches x 15
Jumps Rope x 60 seconds or bodyweight lunges 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
Underhand Chinups x 1-2 reps
Overhead Dumbbell Press x 25-35 reps
One Leg Bodyweight Split Squats x 15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15-20
Plank x 30 sec
Mountain Climbers x 30 each leg
Rest 90 seconds
3 sets
Bodyweight Squats x 35-50 reps
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/27/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 20
Situps x 20
Rockups x 25
Pushup Position Knee to Opposite Elbow x 4-8 each
Bodyweight Lunges x 5 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Bench Pushups x 6-8
One Arm Dumbbell Row x 6-8
Lunge Jumps x 6 each
Jump Rope x 30 sec or just pretend if you don't have a rope
Rest 60 seconds
2 sets
Rear Laterals x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Pushup Position 30-60 sec
Seated Hammer Curls x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Dumbbell Step Ups x 12 each leg
Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Rest 60-90 seconds
2 sets
60 Second Sprint at only 70% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
Rest 90 seconds
2 sets
Dumbbell Front Squats x 25
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 20
Situps x 20
Rockups x 25
Pushup Position Knee to Opposite Elbow x 4-8 each
Bodyweight Lunges x 5 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Bench Pushups x 6-8
One Arm Dumbbell Row x 6-8
Lunge Jumps x 6 each
Jump Rope x 30 sec or just pretend if you don't have a rope
Rest 60 seconds
2 sets
Rear Laterals x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Pushup Position 30-60 sec
Seated Hammer Curls x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Dumbbell Step Ups x 12 each leg
Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 15-25 holding a small book in each hand if you don't have a small enough set of dumbbells
Rest 60-90 seconds
2 sets
60 Second Sprint at only 70% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
Rest 90 seconds
2 sets
Dumbbell Front Squats x 25
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/26/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Crunches x 25
Broomstick Good Mornings x 15-20
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Knee Pushups x AMAP
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Split Squat x 6 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Lunges x 12 each leg
Swiss Ball Leg Curls x 20 if you have a Ball, if not, Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Crunches x 25
Broomstick Good Mornings x 15-20
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Knee Pushups x AMAP
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Split Squat x 6 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Lunges x 12 each leg
Swiss Ball Leg Curls x 20 if you have a Ball, if not, Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/24/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 8 each side
Step Ups x 15 each side
Situps x 20
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x AMAP
Crunch with Leg Extension x 15 each
Squat Jumps x 15
Calf Raises x 20
Rest 90 seconds and hips piriformis or quads or stretch quads
3 sets
Underhand Chinups x AMAP
Cobras x 15
Bodyweight Lunges in Place x 15 each leg
Hip Thrusts x 35-50
Rest 90 seconds
2 sets
Rear Laterals holding two books x 15-25
Side Laterals holding two books x 15-25
Bodyweight Squats x 50
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 8 each side
Step Ups x 15 each side
Situps x 20
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x AMAP
Crunch with Leg Extension x 15 each
Squat Jumps x 15
Calf Raises x 20
Rest 90 seconds and hips piriformis or quads or stretch quads
3 sets
Underhand Chinups x AMAP
Cobras x 15
Bodyweight Lunges in Place x 15 each leg
Hip Thrusts x 35-50
Rest 90 seconds
2 sets
Rear Laterals holding two books x 15-25
Side Laterals holding two books x 15-25
Bodyweight Squats x 50
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/20/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 12 each side
Weighted Crunches x 25 (just hold a book or some other object in your hands that weight about 5lbs)
Rockups x 25
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Parallel Grip Pullups x 1-2 reps (stop 1-3 reps short of the last possible rep)
Knee Pushups x 12-20 (stop about 3 reps short of the last possible rep today)
Dumbbell Good Mornings x 15 (use a broomstick)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 seconds
3 sets
Situps x 20
Cobras x 15
Incline dumbbell Curls x 20-30 (just hold two small/medium sized books in your hands and do these seated on a chair since you don't have an incline bench or dumbbells)
Flat Dumbbell Tricep Extensions x 20-30 - use the books again :)
Mountain Climbers x 15 each leg
Rest 90 seconds
2-3 sets
Weighted Crunches x 40
Walking Bodyweight Lunges x 20 each leg
Bodyweight Hip Thrusts x 25-30
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 12 each side
Weighted Crunches x 25 (just hold a book or some other object in your hands that weight about 5lbs)
Rockups x 25
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Parallel Grip Pullups x 1-2 reps (stop 1-3 reps short of the last possible rep)
Knee Pushups x 12-20 (stop about 3 reps short of the last possible rep today)
Dumbbell Good Mornings x 15 (use a broomstick)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 seconds
3 sets
Situps x 20
Cobras x 15
Incline dumbbell Curls x 20-30 (just hold two small/medium sized books in your hands and do these seated on a chair since you don't have an incline bench or dumbbells)
Flat Dumbbell Tricep Extensions x 20-30 - use the books again :)
Mountain Climbers x 15 each leg
Rest 90 seconds
2-3 sets
Weighted Crunches x 40
Walking Bodyweight Lunges x 20 each leg
Bodyweight Hip Thrusts x 25-30
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/19/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 12 each side
Bicycles x 20 each
Dumbbell Good Mornings x 15 with a small weight or just a broomstick
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Underhand Chinups x AMAP
Close Grip Knee Pushups x 15-20 (put hands at about shoulder width or slightly narrower)
Squat Jumps x 15
Rest 90 seconds
3 sets
Situps x 15
Rockups x 20
Bodyweight Step Ups x 12 each
Rest 90 seconds
2 sets
Plank x 45-60 seconds
Bodyweight Lunges x 2 minutes continuously
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 12 each side
Bicycles x 20 each
Dumbbell Good Mornings x 15 with a small weight or just a broomstick
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Underhand Chinups x AMAP
Close Grip Knee Pushups x 15-20 (put hands at about shoulder width or slightly narrower)
Squat Jumps x 15
Rest 90 seconds
3 sets
Situps x 15
Rockups x 20
Bodyweight Step Ups x 12 each
Rest 90 seconds
2 sets
Plank x 45-60 seconds
Bodyweight Lunges x 2 minutes continuously
Rest 90 seconds
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/17/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Crunches x 20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Parallel Grip Pullups x AMAP (as many as possible)
Knee Pushups x AMAP
Situps x 20
Floor Cobra x 10
Calf Raises x 25
Rest 90 seconds
3 sets
Bodyweight One Leg Split Squats x 10-15 Right Leg
One Arm Kettlebell Row x 6-10 each
Bodyweight One Leg Split Squats x 10-15 Left Leg
Rest 90 seconds
3 sets
60 second jump rope
Crunches x 40
Rest 60 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Crunches x 20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Parallel Grip Pullups x AMAP (as many as possible)
Knee Pushups x AMAP
Situps x 20
Floor Cobra x 10
Calf Raises x 25
Rest 90 seconds
3 sets
Bodyweight One Leg Split Squats x 10-15 Right Leg
One Arm Kettlebell Row x 6-10 each
Bodyweight One Leg Split Squats x 10-15 Left Leg
Rest 90 seconds
3 sets
60 second jump rope
Crunches x 40
Rest 60 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball