Camille
4/8/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 12
Bird Dogs x 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 30 seconds (or just pretend if you don't have a jump rope)
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Weighted Bosu Crunches x 30 reps
Cobras x 15-20
Rest 30 seconds
2 sets
Low Incline Dumbbell Rear Laterals x 10-12
45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Dumbbell Pullovers x 12
Rest 90 sec
3 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 12
Bodyweight Walking Lunges x 60 seconds
Rest 90 seconds
1 Set Only
Burpees x 15
Mountain Climbers x 30 each leg
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 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 30 seconds (or just pretend if you don't have a jump rope)
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Weighted Bosu Crunches x 30 reps
Cobras x 15-20
Rest 30 seconds
2 sets
Low Incline Dumbbell Rear Laterals x 10-12
45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Dumbbell Pullovers x 12
Rest 90 sec
3 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 12
Bodyweight Walking Lunges x 60 seconds
Rest 90 seconds
1 Set Only
Burpees x 15
Mountain Climbers x 30 each leg
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
3/30/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Weighted Crunches x 15
Reverse Crunches x 10
Bodyweight Walking Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Arm Dumbbell Bench Press x 10 reps
One Arm Dumbbell Rows x 10 reps
One Leg Bodyweight Split Squats x 10 reps each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Squat Jumps x 10
Standing Calf Raises x 25
Rest 90 seconds
3 sets
Incline Dumbbell Curls x 15-20
Incline Dumbbell Tricep Extensions x 15-20
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 90 seconds
Cooldown if time permits:
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 20
Weighted Crunches x 15
Reverse Crunches x 10
Bodyweight Walking Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Arm Dumbbell Bench Press x 10 reps
One Arm Dumbbell Rows x 10 reps
One Leg Bodyweight Split Squats x 10 reps each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Squat Jumps x 10
Standing Calf Raises x 25
Rest 90 seconds
3 sets
Incline Dumbbell Curls x 15-20
Incline Dumbbell Tricep Extensions x 15-20
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 90 seconds
Cooldown if time permits:
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
Ball Crunches x 25
Hip Thrusts x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Flat Dumbbell Bench Press x 12-15
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Calf Raises x 30
Rest 60-90 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Dumbbell Split Squat x 6 each leg
Rest 2 min and roll quads, lats, and/or piriformis
1 set
Rear Laterals x 10
Floor Cobra x 10
Rear Laterals x 10
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 15 each leg
Swiss Ball Leg Curls x 25
Seated Hammer Curls x 25
Lying Dumbbell Tricep Extensions x 25
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings.
If time permits:
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
Ball Crunches x 25
Hip Thrusts x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Flat Dumbbell Bench Press x 12-15
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Calf Raises x 30
Rest 60-90 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Dumbbell Split Squat x 6 each leg
Rest 2 min and roll quads, lats, and/or piriformis
1 set
Rear Laterals x 10
Floor Cobra x 10
Rear Laterals x 10
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 15 each leg
Swiss Ball Leg Curls x 25
Seated Hammer Curls x 25
Lying Dumbbell Tricep Extensions x 25
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings.
If time permits:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball