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    • Roll Piriformis on Lacrosse Ball
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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
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
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
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
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
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
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
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
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
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
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
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  • Home
  • Exercises
  • Flexibility
    • Roll Hamstring on Medicine Ball
    • Foam Roll Calf
    • Foam Roll IT Band
    • Foam Roll Tibialis
    • Foam Roll Peroneal
    • Foam Roll Lats
    • Foam Roll Quad
    • Foam Roll Inner Thigh
    • Roll Piriformis on Lacrosse Ball
  • Learn
    • About Us
    • Articles
    • Newsletter
    • Blog
  • Results
  • Rates
    • Free Training