Charlotte Cooke
6/11/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Leg Swings x 7 each direction
Side Shuffle x 10 yards and back
Plank x 20-30 sec
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Crunch with Leg Extension x 10 each leg
Standing Calf Raises x 15-20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Seated Overhead Dumbbell Press x 12-15
Wide Grip Pulldowns x 12-15
Stationary Lunge Pulse x 8-10 each leg
Rest 75-90 sec
3 sets
Seated Zottman Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 20-25
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Leg Swings x 7 each direction
Side Shuffle x 10 yards and back
Plank x 20-30 sec
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Crunch with Leg Extension x 10 each leg
Standing Calf Raises x 15-20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Seated Overhead Dumbbell Press x 12-15
Wide Grip Pulldowns x 12-15
Stationary Lunge Pulse x 8-10 each leg
Rest 75-90 sec
3 sets
Seated Zottman Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 20-25
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
6/8/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Plank x 20-30 sec
Crunches x 30
Leg Swings x 7 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Standing Calf Raises x 15-20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Incline Dumbbell Press x 12-15
Low Incline Rear Laterals x 12-15
Rest 20 sec
Dumbbell Step Ups (using the small box Valerie bought) x 10-12 each leg
Rest 75-90 sec
3 sets
Two Arm Dumbbell Upright Rows x 12-15
EZ Bar Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Plank x 20-30 sec
Crunches x 30
Leg Swings x 7 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Standing Calf Raises x 15-20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Incline Dumbbell Press x 12-15
Low Incline Rear Laterals x 12-15
Rest 20 sec
Dumbbell Step Ups (using the small box Valerie bought) x 10-12 each leg
Rest 75-90 sec
3 sets
Two Arm Dumbbell Upright Rows x 12-15
EZ Bar Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
6/3/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Plank x 20 sec
Crunches x 20
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Hip Thrusts (bodyweight only) x 20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
One Arm Dumbbell Bench Press x 10-12 each arm
Wide Grip Pulldowns x 12-15
Lunge Pulse x 3-8 each leg (hold on to something stable with your hands in front of you to assist and stabilize)
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Face Pulls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Plank x 20 sec
Crunches x 20
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Hip Thrusts (bodyweight only) x 20
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
One Arm Dumbbell Bench Press x 10-12 each arm
Wide Grip Pulldowns x 12-15
Lunge Pulse x 3-8 each leg (hold on to something stable with your hands in front of you to assist and stabilize)
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Face Pulls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
6/1/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Plank x 20 sec
Crunches x 20
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm
Flat Dumbbell Bench Press x 12-15
Lunge Pulse x 3-8 each leg (hold on to something stable with your hands in front of your to assist and stabilize you on these like we did when we did a few of them here in Dallas)
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Plate Front Raise x 12-15
Tricep Rope Pushdowns x 15-20
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Plank x 20 sec
Crunches x 20
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm
Flat Dumbbell Bench Press x 12-15
Lunge Pulse x 3-8 each leg (hold on to something stable with your hands in front of your to assist and stabilize you on these like we did when we did a few of them here in Dallas)
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Plate Front Raise x 12-15
Tricep Rope Pushdowns x 15-20
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/27/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Crunches x 20
Plank x 20 sec
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
2 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Wide Grip Pulldowns x 12-15
Incline Dumbbell Press x 12-15
Dumbbell Front Squats x 10-12
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Two Arm Dumbbell Upright Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Crunches x 20
Plank x 20 sec
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll piriformis and side of hip on Trigger point Ball 2-3 min
2 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
Roll Inner Thigh on Foam Roller 2 min
Roll Lat 2 min
3 sets
Wide Grip Pulldowns x 12-15
Incline Dumbbell Press x 12-15
Dumbbell Front Squats x 10-12
Standing Calf Raise x 15-20
Rest 75-90 sec
3 sets
Two Arm Dumbbell Upright Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Ball Squats x 15-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/25/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bicycles x 15 each leg
Crunches x 20
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll Inner Thigh on Foam Roller 2-3 min
2 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
3 sets
Flat Dumbbell Bench Press x 12-15
Ball Squats x 15-20
Cobra x 10
Standing Calf Raise x 15-20
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Side Laterals x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bicycles x 15 each leg
Crunches x 20
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll Inner Thigh on Foam Roller 2-3 min
2 sets
Side Band Walking x 10 steps each direction
1 Leg Stiff Leg Deadlift x 10 each leg (bodyweight only)
Rest 60 sec
3 sets
Flat Dumbbell Bench Press x 12-15
Ball Squats x 15-20
Cobra x 10
Standing Calf Raise x 15-20
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Side Laterals x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/20/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bosu Ball Crunches x 10
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll Inner Thigh on Foam Roller 2-3 min
1 set
Side Band Walking x 10 steps each direction
Rest 60 sec
3 sets
Incline Dumbbell Press x 12-15
Crunches x 20-25 reps
Ball Squats x 15-20
Standing Calf Raise x 15-20
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Wide Grip Pulldowns x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Seated Zottman Curls x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bosu Ball Crunches x 10
Bird Dog x 5 each side
Leg Swings x 5 each direction
Rest 60 seconds
Roll Inner Thigh on Foam Roller 2-3 min
1 set
Side Band Walking x 10 steps each direction
Rest 60 sec
3 sets
Incline Dumbbell Press x 12-15
Crunches x 20-25 reps
Ball Squats x 15-20
Standing Calf Raise x 15-20
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Wide Grip Pulldowns x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Seated Zottman Curls x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/18/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bosu Ball Crunches x 10
Bird Dog x 5 each side
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
Flat Dumbbell Bench Press x 12-15
Crunches x 20-25 reps
Ball Squats x 15-20
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first
Tricep Rope Pushdowns x 12-15
Standing Hammer Curls x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Vacuums x 1
Bosu Ball Crunches x 10
Bird Dog x 5 each side
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
Flat Dumbbell Bench Press x 12-15
Crunches x 20-25 reps
Ball Squats x 15-20
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first
Tricep Rope Pushdowns x 12-15
Standing Hammer Curls x 12-15
Bodyweight Squats (with Broomstick on Back) x 12-20
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/13/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Bird Dog x 5 each side
Crunches x 20-25 reps
Overhead Dumbbell Press x 12-15 (start light with 3-5lb dumbbells)
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first)
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15 (started really light, 3lb dumbbells or less)
Bodyweight Squats (with Broomstick on Back) x 10-15
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Bird Dog x 5 each side
Crunches x 20-25 reps
Overhead Dumbbell Press x 12-15 (start light with 3-5lb dumbbells)
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first)
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15 (started really light, 3lb dumbbells or less)
Bodyweight Squats (with Broomstick on Back) x 10-15
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/13/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Bird Dog x 5 each side
Crunches x 20-25 reps
Overhead Dumbbell Press x 12-15 (start light with 3-5lb dumbbells)
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first)
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15 (started really light, 3lb dumbbells or less)
Bodyweight Squats (with Broomstick on Back) x 10-15
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Bird Dog x 5 each side
Crunches x 20-25 reps
Overhead Dumbbell Press x 12-15 (start light with 3-5lb dumbbells)
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
One Arm Dumbbell Rows x 12-15 each arm (try 5-10lb dumbbells at first)
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15 (started really light, 3lb dumbbells or less)
Bodyweight Squats (with Broomstick on Back) x 10-15
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
5/7/21
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Incline Dumbbell Press x 12-15 (start light with 5-8lb dumbbells)
Crunches x 20-25 reps
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
Wide Grip Pulldowns x 12-15
Bodyweight Squats (with Broomstick on Back like we did at Powerplay) x 10-15
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Curls x 12-15
Tricep Rope Pushdowns x 12-15
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes
Warmup:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip
3 sets
Incline Dumbbell Press x 12-15 (start light with 5-8lb dumbbells)
Crunches x 20-25 reps
Rest 60-75 seconds
Roll Inner Thigh on Foam Roller 2-3 min
3 sets
Wide Grip Pulldowns x 12-15
Bodyweight Squats (with Broomstick on Back like we did at Powerplay) x 10-15
Standing Calf Raise x 12-15
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll piriformis and side of hip on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Curls x 12-15
Tricep Rope Pushdowns x 12-15
Dumbbell Front Squats x 10-12 (try a 5lb dumbbell at first)
Rest 75-90 sec
Foam roll calves and IT bands 2-3 minutes