Chase Pollock
5/21/20
4 sets
Dumbbell Snatch x 5, 4, 3, 3
Weighted Bosu Crunches x 15-20
Lunge Jumps for max height each x 3 each lg
Rest 90 sec
4 sets
Weighted Pushups x 10-12
One Arm Dumbbell Rows x 8, 6, 4, 8
Rest 90 sec
3 sets
Pullovers x 13-15
Rear Laterals x 10-12
Low Incline Rear Laterals x 10-12
Dumbbell Upright Rows x 8-10
Rest 2 min
3 sets
Standing Hammer Curls x 10-12
Lying Dumbbell Tricep Extension x 10-12
Situps x 15
Bicycles x 20 each side
Rockups x 20
Rest 60 seconds
4 sets
Dumbbell Snatch x 5, 4, 3, 3
Weighted Bosu Crunches x 15-20
Lunge Jumps for max height each x 3 each lg
Rest 90 sec
4 sets
Weighted Pushups x 10-12
One Arm Dumbbell Rows x 8, 6, 4, 8
Rest 90 sec
3 sets
Pullovers x 13-15
Rear Laterals x 10-12
Low Incline Rear Laterals x 10-12
Dumbbell Upright Rows x 8-10
Rest 2 min
3 sets
Standing Hammer Curls x 10-12
Lying Dumbbell Tricep Extension x 10-12
Situps x 15
Bicycles x 20 each side
Rockups x 20
Rest 60 seconds
5/18/20
6 sets
Standing Push Press with 8 second negative x 5,5,5,3,3,3 (I am texting you a video for now)
Rest 2 min
Weighted Parallel Grip Chinups x 8,8,8,5,5,5
Rest 2 min
5 sets
Bosu Crunch Knee Knee x 8
Dumbbell Shrugs x 20
Rest 90 sec
3 sets
Barbell Lunges x 6-8 each leg
Lunge Jumps x 5 each leg
Rest 90 seconds
6 sets
Standing Push Press with 8 second negative x 5,5,5,3,3,3 (I am texting you a video for now)
Rest 2 min
Weighted Parallel Grip Chinups x 8,8,8,5,5,5
Rest 2 min
5 sets
Bosu Crunch Knee Knee x 8
Dumbbell Shrugs x 20
Rest 90 sec
3 sets
Barbell Lunges x 6-8 each leg
Lunge Jumps x 5 each leg
Rest 90 seconds
5/14/20
3 sets
Broomstick Good Mornings x 30
Weighted Ball Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec
3 sets
Renegade Rows x 10 each side
Barbell One Leg Split Squats x 6-8 each leg
Dumbbell Step Ups x 8 each leg
Rest 90 sec
3 sets
Pullovers x 15-20
Rear Laterals x 12-15
Side Laterals x 12-15
Dumbbell Shrugs x 40
Rest 60 seconds
3 sets
Broomstick Good Mornings x 30
Weighted Ball Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec
3 sets
Renegade Rows x 10 each side
Barbell One Leg Split Squats x 6-8 each leg
Dumbbell Step Ups x 8 each leg
Rest 90 sec
3 sets
Pullovers x 15-20
Rear Laterals x 12-15
Side Laterals x 12-15
Dumbbell Shrugs x 40
Rest 60 seconds
5/11/20
6 sets
Standing Push Press with 8 second negative x 5,5,5,3,3,3 (I am texting you a video for now)
Rest 2 min
Weighted Parallel Grip Chinups x 8,8,8,5,5,5
Rest 2 min
4 sets
Incline Reverse Crunches x 10
Weighted Crunch with Leg Extension x 10 each
Plank with small weight on back x 30 Seconds
Rest 2 min
4 sets
Back Squats x 15 (this is for lung capacity/leaning today...the pump and burn and fatigue will be very intense)
Rest 90 seconds
6 sets
Standing Push Press with 8 second negative x 5,5,5,3,3,3 (I am texting you a video for now)
Rest 2 min
Weighted Parallel Grip Chinups x 8,8,8,5,5,5
Rest 2 min
4 sets
Incline Reverse Crunches x 10
Weighted Crunch with Leg Extension x 10 each
Plank with small weight on back x 30 Seconds
Rest 2 min
4 sets
Back Squats x 15 (this is for lung capacity/leaning today...the pump and burn and fatigue will be very intense)
Rest 90 seconds
5/7/20
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Stiff Leg Deadlift x 8,6 (no video for this but you know these well of course)
Dumbbell Pullovers x 15, 12
Barbell Lunges x 6-8 each leg (no video for this but you know these well of course)
Rest 90 seconds
3 Sets
Bodyweight Dips x AMAP (as many as possible)
Dumbbell Shrugs x 40, 40, 20
Rest 60 seconds
3 Sets
Weighted Bosu Crunch Knee Knee x 8-10
Rest 10 seconds
Ball Pike x 8-10
Rest 10 seconds
Rockups x 25
Rest 90 seconds
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Stiff Leg Deadlift x 8,6 (no video for this but you know these well of course)
Dumbbell Pullovers x 15, 12
Barbell Lunges x 6-8 each leg (no video for this but you know these well of course)
Rest 90 seconds
3 Sets
Bodyweight Dips x AMAP (as many as possible)
Dumbbell Shrugs x 40, 40, 20
Rest 60 seconds
3 Sets
Weighted Bosu Crunch Knee Knee x 8-10
Rest 10 seconds
Ball Pike x 8-10
Rest 10 seconds
Rockups x 25
Rest 90 seconds
5/4/20
Warmup with any of the following if needed:
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: Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Morning x 10-15
Bosu Crunches x 15
No Rest
3 sets
Stiff Leg Deadlift x 10, 8, 6
Ball Crunches x 20
Ball Jack x 8-10
Rest 90 seconds and stretch or foam roll quads
3 sets
Incline Dumbbell Press x 10, 8, 6 (increase weight each set)
One Arm Dumbbell Row x 10, 8, 6 (increase weight each set)
One Leg Dumbbell Split Squats x 8, 6, 4 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Dumbbell Pullovers x 12, 10
Low Incline Rear Laterals x 15
1 set
Sprint 10 yards
Rest 20 sec
Sprint 20 yards
Rest 30 sec
Sprint 30 yards
Rest 40 sec
Sprint 40 yards
Rest 50 seconds
Sprint 30 yards
Rest 40 seconds
Sprint 20 yards
Rest 30 seconds
Sprint 10 yards
Rest 90 sec
1 set
Walking Bodyweight Lunges x 15-20 each leg
Cooldown if time permits
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
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Seated Hammer Curls x 10
Incline Dumbbell Curls x 10
Rest 30 seconds
Weighted Dips x 8-10
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 Sets
Weighted Crunches x 15-20
Hanging Knee Raises x 15
Rockups x 25
Rest 2 minutes
3 Sets
Moderate Sprint at 70% effort x 30 seconds
Rest 90 seconds
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Seated Hammer Curls x 10
Incline Dumbbell Curls x 10
Rest 30 seconds
Weighted Dips x 8-10
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 Sets
Weighted Crunches x 15-20
Hanging Knee Raises x 15
Rockups x 25
Rest 2 minutes
3 Sets
Moderate Sprint at 70% effort x 30 seconds
Rest 90 seconds
4/27/20
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 sets
Front Dumbbell Raises x 10-12
Walking Dumbbell Lunges x 6-8 each leg
Rest 90 seconds
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 sets
Front Dumbbell Raises x 10-12
Walking Dumbbell Lunges x 6-8 each leg
Rest 90 seconds
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.
2 sets
Bench Press x 10
Bosu Crunch Knee Knee x 8 each
Rest 90-120 sec
2 sets
Close Grip Bench Press x 10
Hanging Knee Raises x 12
Rest 90-120 sec
2 sets
Incline Press x 10
Weighted Crunch with Leg Extension x 12 each leg
Rest 90-120 sec
4 sets
Front Raises x 10-12
Rest 10
Side Laterals x 10-12
Rest 10 seconds
Rear Laterals x 10-12
Rest 10 seconds
Dumbbell Upright Rows x 10-12
Jump Rope 90 seconds
3 sets
Incline Dumbbell Curls x 10
Incline Dumbbell Tricep Extensions x 10
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
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
Bench Press x 10
Bosu Crunch Knee Knee x 8 each
Rest 90-120 sec
2 sets
Close Grip Bench Press x 10
Hanging Knee Raises x 12
Rest 90-120 sec
2 sets
Incline Press x 10
Weighted Crunch with Leg Extension x 12 each leg
Rest 90-120 sec
4 sets
Front Raises x 10-12
Rest 10
Side Laterals x 10-12
Rest 10 seconds
Rear Laterals x 10-12
Rest 10 seconds
Dumbbell Upright Rows x 10-12
Jump Rope 90 seconds
3 sets
Incline Dumbbell Curls x 10
Incline Dumbbell Tricep Extensions x 10
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
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
4/20/20
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
3 Sets
Back Squats x 8 (select a weight that you could do 10 reps with)
Rest 90 seconds
4 Sets
Seated Hammer Curls x 10
Rest 60 seconds
Weighted Dips x 8-10
Rest 90 seconds
2-3 Sets
Incline Reverse Crunches x 10
Hanging Knee Raises x 10
Rockups x 25
Weighted Crunches x 15-20
Rest 2 minutes
1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20
Jump Rope x 3 min
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
3 Sets
Back Squats x 8 (select a weight that you could do 10 reps with)
Rest 90 seconds
4 Sets
Seated Hammer Curls x 10
Rest 60 seconds
Weighted Dips x 8-10
Rest 90 seconds
2-3 Sets
Incline Reverse Crunches x 10
Hanging Knee Raises x 10
Rockups x 25
Weighted Crunches x 15-20
Rest 2 minutes
1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20
Jump Rope x 3 min
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
Stiff Leg Deadlift x 8,6,4
Weighted Crunches x 20
Rest 90 seconds and roll piriformis
2 sets (warmup the shoulders first with some light laterals and light BH Neck Presses)
Behind the Neck Press x 10
Rest 90 seconds
2 sets
Front Raises x 10-12
Rest 90 seconds
2 sets
Side Laterals x 10-12
Rest 90 seconds
2 sets
Rear Laterals x 10-12
Rest 90 seconds
3 sets
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
Weighted Bosu Crunch Knee Knee x 8 each
Ball Pike to Corkscrew x 5 each
Bicycles x 25 each
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
Stiff Leg Deadlift x 8,6,4
Weighted Crunches x 20
Rest 90 seconds and roll piriformis
2 sets (warmup the shoulders first with some light laterals and light BH Neck Presses)
Behind the Neck Press x 10
Rest 90 seconds
2 sets
Front Raises x 10-12
Rest 90 seconds
2 sets
Side Laterals x 10-12
Rest 90 seconds
2 sets
Rear Laterals x 10-12
Rest 90 seconds
3 sets
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
Weighted Bosu Crunch Knee Knee x 8 each
Ball Pike to Corkscrew x 5 each
Bicycles x 25 each
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
4/13/20
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Good Mornings x 15
Hip Thrusts x 15
Rest 90 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20
Jump Rope x 1 min
Bodyweight Squats x 20
Rest 2 minutes
2 Sets
Bosu Crunch Knee x 8 each
Plank 60 seconds
Rockups x 25
Rest 2 minutes
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
2 Sets
Good Mornings x 15
Hip Thrusts x 15
Rest 90 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20
Jump Rope x 1 min
Bodyweight Squats x 20
Rest 2 minutes
2 Sets
Bosu Crunch Knee x 8 each
Plank 60 seconds
Rockups x 25
Rest 2 minutes
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.
3 sets
Good Mornings x 15,12,10
Weighted Crunch with Leg Extension x 15 each side
Rest 90 seconds and roll piriformis
5 Sets
Weighted Pushups x 10
Bosu Crunch Knee Knee x 8-1-
Rest 90 sec
4 sets
Dumbbell Pullovers x 10-12
Dumbbell Upright Rows x 10
Rest 90 sec
3 sets
Wrist Curls x 13-15
Rear Laterals x 13-15
Incline Dumbbell Rear Laterals x 13-15
Incline Dumbbell Partial Rear Laterals x 13-15
Lunge Jumps x 8 each leg
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
Good Mornings x 15,12,10
Weighted Crunch with Leg Extension x 15 each side
Rest 90 seconds and roll piriformis
5 Sets
Weighted Pushups x 10
Bosu Crunch Knee Knee x 8-1-
Rest 90 sec
4 sets
Dumbbell Pullovers x 10-12
Dumbbell Upright Rows x 10
Rest 90 sec
3 sets
Wrist Curls x 13-15
Rear Laterals x 13-15
Incline Dumbbell Rear Laterals x 13-15
Incline Dumbbell Partial Rear Laterals x 13-15
Lunge Jumps x 8 each leg
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
4/6/20
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
3 Sets
Back Squat x 8,6,4
Rest 2 minutes
2 Sets
Split Squats x 5 each leg
Step Ups x 8 each leg
Rest 2 minutes
2 Sets
Good Mornings x 12
Hip Thrusts x 15
Ball Leg Curls x 15
Rest 90 seconds
2 Sets
Weighted Crunches x 20
Rockups x 25
Weighted Plank x 30-60 sec
Rest 2 minutes
6 Sets
80 Degree Incline Press with a Clean width grip x 5,3,2,2,3,5 - Tempo 31X0 - I don't have a video of these, but its basically just a military press on a bench set at an 80 degree incline (almost vertical, but not quite)
Rest 2 minutes
Wide Grip Pullups x 3-5 Tempo 30X0
Rest 2 minutes
3 Sets
Back Squat x 8,6,4
Rest 2 minutes
2 Sets
Split Squats x 5 each leg
Step Ups x 8 each leg
Rest 2 minutes
2 Sets
Good Mornings x 12
Hip Thrusts x 15
Ball Leg Curls x 15
Rest 90 seconds
2 Sets
Weighted Crunches x 20
Rockups x 25
Weighted Plank x 30-60 sec
Rest 2 minutes
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 20
Bird Dogs x 10 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds
No Rest
2 Sets
Ball Pike to Corkscrew x 4
Weighted Ball Crunch x 15
Cobras x 15
Rest 30 seconds
2 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 15
Dumbbell Pullovers x 12
Rest 90 seconds
As Many Sets as it takes
Pushups x 125 total reps
Rear Laterals x 125 reps with 5, 8, or10 lbs dumbbells
Rest 30-60 seconds between sets
3 sets
Dumbbell 45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Rest 2 minutes
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
Bird Dogs x 10 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds
No Rest
2 Sets
Ball Pike to Corkscrew x 4
Weighted Ball Crunch x 15
Cobras x 15
Rest 30 seconds
2 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 15
Dumbbell Pullovers x 12
Rest 90 seconds
As Many Sets as it takes
Pushups x 125 total reps
Rear Laterals x 125 reps with 5, 8, or10 lbs dumbbells
Rest 30-60 seconds between sets
3 sets
Dumbbell 45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Rest 2 minutes
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
5 Sets
One Arm Braced Parallel Grip Overhead Dumbbell Press x 6-8 - Tempo 40X0 - I don't have a video of these, but they're the ones we've been doing for the past few weeks of the pullup/overhead press program.
Rest 90 seconds
Parallel Grip Chinups - Tempo 40X0 - This one is an OLD video from like 2012 I think.
Rest 90 seconds
3 Sets
Weighted Crunch with Leg Extension x 15 each side
Rockups x 25
Plank x 30-60 sec
Rest 2 minutes
3 sets
Pullovers x 15
Rear Laterals x 15
Side Laterals x 15
Lunge Jumps x 5 each leg
Side Lunges x 8 each
Rest 60 seconds
5 Sets
One Arm Braced Parallel Grip Overhead Dumbbell Press x 6-8 - Tempo 40X0 - I don't have a video of these, but they're the ones we've been doing for the past few weeks of the pullup/overhead press program.
Rest 90 seconds
Parallel Grip Chinups - Tempo 40X0 - This one is an OLD video from like 2012 I think.
Rest 90 seconds
3 Sets
Weighted Crunch with Leg Extension x 15 each side
Rockups x 25
Plank x 30-60 sec
Rest 2 minutes
3 sets
Pullovers x 15
Rear Laterals x 15
Side Laterals x 15
Lunge Jumps x 5 each leg
Side Lunges x 8 each
Rest 60 seconds
3/23/20
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
Broomstick Good Mornings x 20
Weighted Crunches x 10
Ball Pike to Corkscrew x 6 each
Ball Crunches x 12-15
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Overhand Shoulder Width Pullups x AMAP (as many as possible)
Lunge Jumps x 5 each leg
Rest 90 seconds
2 sets
One Arm Dumbbell Bench Press x 6-8 each arm
1-leg Stiff Leg Deadlift x 10 each
Rest 90 seconds
2 Sets
Rear Laterals x 15
Dumbbell Walking Lunges x 10 each leg
Rest 90 seconds
2 sets
Dumbbell Wrist Curls x 15-20
Ball Leg Curls x 25-30
Rest 60 seconds
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 10
Ball Pike to Corkscrew x 6 each
Ball Crunches x 12-15
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Overhand Shoulder Width Pullups x AMAP (as many as possible)
Lunge Jumps x 5 each leg
Rest 90 seconds
2 sets
One Arm Dumbbell Bench Press x 6-8 each arm
1-leg Stiff Leg Deadlift x 10 each
Rest 90 seconds
2 Sets
Rear Laterals x 15
Dumbbell Walking Lunges x 10 each leg
Rest 90 seconds
2 sets
Dumbbell Wrist Curls x 15-20
Ball Leg Curls x 25-30
Rest 60 seconds