CJ Brott

11/19/20
​
​Warmup with any of the following depending on what is tight:
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 5-10 each side
Incline Dumbbell Rear Laterals x 12-15
Broomstick Good Mornings x 15
Rest 30 seconds

​3 sets
Trap 3 Raise x 8-10
​Calf Raises x 20
Incline Dumbbell Rear Laterals x 12-15
Hip Thrusts x 20
Rest 60 sec

1 set
Ball Squats x 15
Rest 60 sec

Stop and Roll lats and stretch pecs with dumbbells on bench

3 sets
One Arm Dumbbell Row x 15-20 each side
Rest 20 sec
Flat Dumbbell Bench Press x 15-20 reps, Tempo: 3 second negatives
Rest 90  sec

​2 sets
Two Arm Dumbbell Upright Rows x 12-15
Rest 20 sec
Standing Side Laterals x 12-15
Rets 20 sec
Seated Hammer Curls x 15-18
Rest 20 sec
Flat Dumbbell Tricep Extension x 15-18
Rest 45 sec
​
​​​​Cooldown with any of the following as 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

10/22/20
​
​Warmup with any of the following depending on what is tight:
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
Plank x 30 sec
Broomstick Good Mornings x 15
Bird Dogs x 5 each side
Crunches x 15-20
Rest 30 seconds

​3 sets
Broomstick Good Mornings x 15
​Calf Raises x 15
Incline Dumbbell Rear Laterals x 12-15
Rest 60 sec

Stop and Roll lats and stretch pecs with dumbbells on bench

4 sets
One Arm Dumbbell Row x 12-15 each side, Tempo: 3 second negatives (on the way down)
Rest 45 sec
Hip Thrusts x 25 Tempo: 3 second negatives
Rest 45 sec
Flat Dumbbell Bench Press x 15-18 reps, Tempo: 3 second negatives
Rest 45  sec

​3 sets
Incline Dumbbell Curls x 15-18
Rest 45 sec
Incline Dumbbell Tricep Extension x 15-18
Rest 45 sec
​
​​​​Cooldown with any of the following as 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

10/12/20
​
​Warmup with any of the following depending on what is tight:
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 side
Crunches x 15-20
Broomstick Good Mornings x 15
Rest 30 seconds

​1 set
Roll lats 
Roll Pecs
Roll Rotator Cuff 
Rest 60 sec

4 sets
Incline Dumbbell Row x 12-15 reps, Tempo: 3 second negatives
Rest 60-75 sec
Incline Dumbbell Press x 12-15 reps, Tempo: 3 second negatives
Rest 60-75  sec

​3 sets
Two Arm Dumbbell Upright Rows x 12-15 Tempo: 3 second negatives
Rest 60-75 sec
Dumbbell Bench Press x 12-15, Tempo: 3 second negatives
Rest 60-75 sec

​2 sets
Dumbbell Stiff Leg Deadlift x 12,10, 8
Rest 45 sec
Incline Dumbbell Rear Laterals x 12-15
​Calf Raises x 15
Side Laterals x 12-15
Rest 45 sec
​
​​​​Cooldown with any of the following as 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

10/9/20
​
​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.
​​
4 sets
Vacuums x 1
Crunches x 20
Rest 30-60 seconds

​3 sets
Broomstick Good Mornings x 15
​Calf Raises x 15
One Leg Stiff Leg Deadlift x 8-10
​Rest 120 seconds and roll piriformis, quads, & stretch hamstrings
​
1 set
Roll lats 
Roll Pecs
Roll Rotator Cuff 
Rest 60 sec

3 sets
Seated Dumbbell Clean x 10 each arm
Rest 45 sec
Incline Dumbbell Press x 15-20
Rest 60 sec

3 sets
One Arm Dumbbell Row x 15-20 each arm
Rest 45 sec
Flat Dumbbell Flyes x 15-20
Rest 45 sec
Plate Front Raises x 10-12 (use a small dumbbell instead)
Rest 45 sec
Incline Dumbbell Rear Laterals x 12-15
Rest 45 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

10/6/20
​
​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
Vacuums x 1
Bird Dogs x 12 each side
Broomstick Good Mornings x 15
Rest 30-60 seconds

​3 sets
Dumbbell Stiff Leg Deadlift x 12, 10, 8
Hip Thrusts x 20
​Rest 120 seconds and roll piriformis, quads, & stretch hamstrings
​
1 round
Roll lats 
Stretch Pecs with Dumbbells on Bench x 60 sec

3 sets
Seated Overhead Dumbbell Press x 10-12
Rest 10 sec
Incline Dumbbell Press x 12
Rest 10 sec
Flat Dumbbell Press x 25
​​Rest 3 min and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

3 sets
Two Arm Dumbbell Upright Row x 10-12 
Incline Dumbbell Row x 10-12
Incline Dumbbell Rear Laterals x 12-15
​​Rest 2 min and roll or stretch any of the following: quads, IT bands, Inner Thigh
​
​​​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

10/1/20
​
​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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​​
4 sets
Vacuums x 1
Crunches x 20-25
Rest 30-60 seconds

​3 sets
Broomstick Good Mornings x 15
One Leg Stiff Leg Deadlift x 10 each leg
​Rest 90 seconds and roll quads or stretch hamstrings
​
2 rounds
Roll lats 
Stretch Pecs with Dumbbells on Bench x 60 sec

4 sets
Seated Overhead Dumbbell Press x 10-12
Rest 90 sec
Two Arm Dumbbell Upright Row x 10-12
Rest 90 sec
​​Rest 3 min and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

4 sets
Incline Dumbbell Hammer Curls x 10-12
Rest 90 sec
Lying Dumbbell Tricep Extensions x 10-12
Rest 10 sec
Hip Thrusts x 25
​​Rest 90 sec and roll or stretch any of the following: quads, IT bands, Inner Thigh
​
​​​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

 9/28/20
​
​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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​​
3 sets
Vacuums x 2
Crunches x 20-25
Bird Dogs x 15 each side
Rest 30-60 seconds

​3 sets
Broomstick Good Mornings x 15
Dumbbell Stiff Leg Deadlifts x 10, 8, 6
​Rest 90 seconds and roll quads or stretch hamstrings
​
3 sets
Incline Dumbbell Press x 8
Rest 10 sec
Flat Dumbbell Press x 15
Rest 10 sec
Flat Dumbbell Flyes x 30
​​Rest 3 min and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

3 sets
Incline Dumbbell Rows x 10
Rest 10 sec
Dumbbell Upright Rows x 20
Rest 10 sec
Incline Dumbbell Rows x 30
​​Rest 3 min and roll or stretch any of the following: quads, IT bands, Inner Thigh
​
​​​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

​9/24/20
​
​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
Crunches x 20-25
Bird Dogs x 15 each side
Rest 30-60 sec

3 sets
One Leg Stiff Leg Deadlift x 10 each leg
One Arm Dumbbell Bench Press x 12, 10, 8 each
Dumbbell Good Mornings x 10-15
​Rest 90 seconds
​
3 sets
Hip Thrusts x 20
Incline Dumbbell Rows x 12, 10, 20
Calf Raises x 20
​​Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

3 sets
Standing Hammer Curls x 10-12
Flat Dumbbell Tricep Extensions x 12-15
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 90 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

​9/21/20
​
​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
Vacuums x 1
Bird Dogs x 5 each side with 3 second pause at the top of each rep
Rest 60 sec

5 sets
Broomstick Good Morning x 15-20
Crunches x 20-25
​Rest 60 seconds
​
3 sets
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Incline Dumbbell Press x 15, 12, 8
One Arm Dumbbell Rows x 12, 10, 10
​Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

3 sets
Incline Dumbbell Curls x 12, 10, 8
Incline Dumbbell Tricep Extension x 12-15
Stretch Pecs with Dumbbells x 60 sec
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

​9/17/20
​
​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
Vacuums x 1
Bird Dogs x 15 each side
Rest 90 sec and roll quads, calves, piriformis

3 sets
Plank x 30 sec
Crunches x 25
Hip Thrusts x 20
​Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
​
3 sets
Dumbbell Good Mornings x 15
Calf Raises x 20 reps
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and roll hamstrings, quads, pecs, or piriformis depending on what needs it

3 sets
Flat Dumbbell Bench Press x 12, 10, 10
One Arm Dumbbell Rows x 12, 10, 10
​Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves

3 sets
Seated Dumbbell Hammer Curls x 12-15
Flat Dumbbell Tricep Extension x 12-15
Dumbbell Wrist Curls x 12-15
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

9/14/20
​
​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
Vacuums x 2
Lightly Weighted Crunches x 20
Bird Dogs x 1 each side, hold it for 15 seconds at the top for one rep on each side
Rest 90 seconds and roll quads and piriformis

4 sets
Incline Dumbbell Press x 15, 12, 10, 10
Broomstick Good Mornings x 20
Incline Dumbbell Rows x 15, 12, 12, 10
Rest 90 sec and roll lats and stretch hamstrings with leg up

2 sets
Plank x 30 sec
Hip Thrusts x 30-40 sec
Calf Raises x 20 reps
Rest 60 sec

4 sets
Seated Hammer Curls x 15, 12, 12, 10
Low Incline Rear Laterals x 15, 12, 10, 20
Lying Dumbbell Tricep Extensions x 15, 12, 12, 10
Rest 2 min and roll IT bands, calves, and anything that feels like it needs it
​
​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

9/10/20
​
​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
Vacuums x 2
Crunches x 20-25
Bird Dogs x 8 each side, hold it for 3 seconds at the top for one rep on each side
Rest 60 seconds

3 sets
One Arm Dumbbell Bench Press Using a Kettlebell x 10, 8, 6 each side
Broomstick Good Mornings x 15-20
Dumbbell Stiff Lg Deadlift with a Kettlebell x 15, 12, 10
Rest 60 sec and stretch hamstrings with leg up

3 sets
Seated Dumbbell Cleans with a Kettlebell x 8-10 each arm
Rest 90 sec

3 sets
Gripper x 15, 10, 8 each hand
Calf Raises x 25
Bench Plank x 45-60
Rest 90 seconds and roll piriformis or quads and stretch calves

​2-3 sets
Seated Ketllebell Hammer Curls with one arm at a time x 15, 12, 10 each arm
Hip Thrusts with a Dumbbell on Hips x 44-50
Low Incline Rear Laterals x 20-30
​Rest 90 sec and foam roll quads, calves, and piriformis
​
​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

9/8/20
​
​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.
​
3 sets
Vacuums x 1
Crunches x 20-25
Bird Dogs x 1 each side, hold it for 15 seconds at the top for one rep on each side
Rest 30 seconds

3 sets
Gripper x 8, 6, 4 each hand
Flat Dumbbell Bench Press x 15, 12, 10
One Leg Stiff Leg Deadlift x 15 each side
Rest 60 sec and stretch hamstrings with leg up

3 sets
Incline Dumbbell Rows x 15, 12, 10
Calf Raises x 15
Plank x ALAP
Rest 90 seconds and roll piriformis or quads and stretch calves

​3 sets
Hip Thrusts with a Dumbbell on Hips x 25 (use a bath towel to pad the hips from the dumbbell)
Rear Laterals x 12-15
​Rest 90 sec and foam roll quads, calves, and piriformis

3 sets
Lying Dumbbell Tricep Extension x 12-15
Seated Dumbbell Hammer Curls x 12-15
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

9/4/20
​
​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
Vacuums x 1
Crunches x 15
Bird Dogs x 8 each side
Rest 30 seconds

3 sets
Incline Dumbbell Press x 12-15
Broomstick Good Mornings x 25
Rest 60 sec and stretch hamstrings with leg up

3 sets
Incline Dumbbell Rows x 10-12
Hip Thrusts x 25
Calf Raises x 15-25
Rest 90 seconds and roll piriformis or quads and stretch calves

​3 sets
Gripper x 12, 10, 8 each arm
Low Incline Dumbbell Rear Laterals x 12-15
Standing Side Laterals x 12-15
​Rest 90 sec and foam roll quads, calves, and piriformis

3 sets
Lying Dumbbell Tricep Extension x 12-15
Incline Dumbbell Hammer Curls x 12-15
Rest 60 seconds and stretch calves and hamstrings



​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/31/20
​
​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
Vacuums x 2
Crunches x 20
Bird Dogs x 8 each side
Rest 30 seconds

3 sets
Broomstick Good Mornings x 20
Dumbbell Stiff Leg Deadlift x 15 (medium light today)
Rest 60 sec and stretch hamstrings with leg up

5 sets
Hip Thrusts x 30-40
Rest 60 seconds and roll piriformis or quads

​3 sets
Crunches x 10
Plank x ALAP (as long as possible)
Rest 90 sec and foam roll quads, calves, and piriformis

3 sets
Gripper x 12, 10, 8 each arm
One Arm Dumbbell Row with Kettlebell x 12, 10, 8 each arm
Tricep Band Pushdown x 20-30
Standing Two Handed Kettlebell Curl x 15, 12, 10
Rest 90 seconds and stretch calves and hamstrings



​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/27/20​
​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.
​
3 sets
Vacuum x 1
Bird Dog x 15 each side
Rest 60 sec

2 sets
Crunches x 20
Dumbbell Stiff Leg Deadlift using a Kettlebell x 15, 12, 12
Broomstick Good Mornings x 15-20
Rest 90 sec and Roll Quads, Stretch Hamstrings, or Stretch Calves

4 sets
One Arm Dumbbell Bench Press with a Kettlebell Laying the upper back on the Bosu Ball instead of Bench x 15, 12, 10, 10
One Arm Kettlebell Rows x 15, 12, 10, 10
​Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

2 sets
Side Laterals with a kettlebell x 15 each side
Bench Plank x 60 sec
​Rest 60 sec

2 sets
Rear Laterals x 30-50 with no weight or a very small dumbbell 
Seated Hammer Curls with Kettlebell x 12-15 (these will be much harder than with a dumbbell because the strength of the wrist has to stabilize the extended kettlebell as you are curling the weight)
Lying Tricep Kettlebell Extensions x 25, 20, 15
​​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/24/20​
​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
Vacuums x 1
Crunches x 20
Rest 60 sec

3 sets
Bird Dog x 8 each side
Dumbbell Stiff Leg Deadlift using a Kettlebell x 15, 12, 12
Rest 90 sec and Roll Quads, Stretch Hamstrings, or Stretch Calves

3 sets
Seated Dumbbell Snatch using a Kettlebell x 12 each side
​Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
Knee Pushups x AMAP
One Arm Kettlebell Upright Rows x 15 each side
Bench Plank x 60 sec
​Rest 60 sec

3 sets
Rear Cable Crossover using a band x 20-30
Standing Hammer Curls using a band x 20-30
Tricep Pushdowns using a band x 20-30
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/20/20​
​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.
​Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Vacuums x 2
Crunches x 15-20
Bird Dog x 15 each side
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

3 sets
Dumbbell Stiff Leg Deadlift using a Kettlebell x 25, 20, 15 (make it light weight today)
Calf Raises x 20
Hip Thrusts x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings, Stretch Calves

4 sets
Seated Dumbbell Clean with Kettlebell x 10 each arm
Crunches x 15-20
​Side Laterals with exercise band x 10-20
​Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
One Arm Dumbbell Rows with the Kettlebell x 15, 12, 10 each arm
Bench Plank x 60 sec
Rear Laterals with tiny weights or no weight x 30-50 reps
Seated Hammer Curls with Kettlebell x 12-15 (these will be much harder than with a dumbbell because the strength of the wrist has to stabilize the extended kettlebell as you are curling the weight)
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/17/20​
​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.
​Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2
Crunches x 15-20
Bird Dog x 10 each side
Broomstick Good Mornings x 20
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

3 sets
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 15 (make it medium weight today)
Rest 2 minutes and Roll Quads, Stretch Hamstrings, Stretch Calves

4 sets
Gripper x 12, 9, 7, 7 each hand
One Arm Dumbbell Bench Press with a Kettlebell Laying the upper back on the Bosu Ball instead of Bench x 12, 10, 8, 8
One Arm Kettlebell Rows x 12, 10, 8, 8
​Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
Plank x 20-45 sec
Rear Laterals with tiny weights or no weight x 30-50 reps
Lying Tricep Kettlebell Extensions x 25, 20, 15
Standing Two Handed Kettlebell Curl x 20, 15, 10
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/13/20​
​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
Vacuums x 2 
Bird Dog x 10 each side
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 15 (make it light again today)
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

5 sets
Crunches x 15-20
Rest 60 seconds

3 sets
Gripper x 15, 10, 8 each hand
Standing Overhead One Arm Kettlebell Press x 12, 8, 6 each arm
Broomstick Good Mornings x 20
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

2 sets
Plank x 20-45 sec
Band Bicep Curls x 20-30
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​2-3 sets
Floor Cobra x 8
Rear Laterals with tiny weights or no weight x 30-50 reps
Tricep Band Pushdowns x 30-50 reps
​​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/11/20​
​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
Vacuums x 2 
Crunches x 25-30
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 10 (allow yourself to go a little heavier today)
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

5 sets
One Arm Kettlebell Rows x 12, 10, 8, 10, 12
Bird Dog x 10 each side
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

2 sets
Plank x 20-45 sec
Calf Raises x 25-35
Hip Thrusts x 25
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​4 sets
One Arm Dumbbell Bench Press with a Kettlebell Laying the upper back on the Bosu Ball instead of Bench x 12, 10, 8, 10
Standing Two Handed Kettlebell Curl x 15, 10, 18, 15
Rear Cable Crossover with Bands x 15-30
​​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

8/3/20​
​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.
​Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2 
Crunches x 20
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 15 (go light today)
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

3 sets
Gripper x 15, 12, 10 each hand
Bird Dog x 15 each side
Hip Thrusts x 25
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
Seated Kettlebell Clean x 12, 10, 8 each 
Calf Raises x 15-20
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​3 sets
One Arm Overhead Kettlebell Press x 15, 12, 10 each side
Standing Two Handed Kettlebell Curl x 20, 15, 10
​​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​3 sets
Rear Laterals x 30-50 with light dumbbells
Tricep Band Pushdowns x 30-40
​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

7/13/20​
​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
Vacuums x 2 
Crunches x 20
Gripper x 10, 8, 6
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

3 sets
Plank x 30 seconds
Bird Dog x 15 each side
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 12
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
Seated Kettlebell Clean x 12, 10, 8 each 
Calf Raises x 15-20
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​3 sets
One Arm Kettlebell Upright Row x 15, 12, 10 each arm
Tricep Band Pushdowns x 50, 40, 30
​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​2 sets
Rear Laterals x 30-50 with light dumbbells
Side Laterals x 30-50 with light dumbbells
​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

7/9/20​
​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.
​Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2 
Bird Dog x 10 each side
Crunches x 20
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves

3 sets
Plank x 30 seconds
Gripper x 8,6,4 increasing weight each set
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 20, 15 (go medium/light today and aim for circulation and a pump)
Calf Raises x 15-20
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings and calves

3 sets
One Arm Overhead Kettlebell Press x 12, 10, 8 each side
One Arm Rows with Kettlebell x 12, 10, 8 each side
​Hip Thrusts x 40, 30, 20 adding a little weight each set
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs between sets

​3 sets
Upright Rows Using a Rubber Band instead of the Rope x 10-30 reps (depending on the tension of the band)
Front Raises x 20-30 with your tiny dumbbells
Rear Laterals x 20-30 with them
Side Laterals x 20-30 with them
​​Rest 90 seconds and Roll Calves, Stretch Quads, Calves, or pecs between each set

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

7/6/20​
​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
Calf Raises x 15
Crunches x 20
Dumbbell Stiff Leg Deadlift using a Kettlebell x 25, 20, 15 (go light today and aim for circulation for recovery)
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Calves, Stretch Hamstrings with Leg Up

3 sets
Broomstick Good Mornings x 15-20 (circulation is main goal here to)
Knee Pushups x AMAP
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings, or Roll Lats

3 sets
Floor Cobra x 10
Rear Laterals x 30-50 with your tiny dumbbells
Pulldowns Using the Band x 30-40
​​Rest 90 seconds and Roll Calves, IT Bands, or Inner Thighs and Stretch Quads, Calves, or pecs between each set

4 sets
Hip Thrusts x 20
Gripper x 15 each hand
Tricep Pushdowns Using the Band x 20-30
Rest 60 sec and stretch pecs in the doorway, roll or stretch calves, roll quads

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

7/4/20​
​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
Crunches x 20
Bird Dog x 15 each side
1 Leg Stiff Leg Deadlift x 20, 15, 10 each side
Rest 2 minutes and Roll Quads, Roll Piriformis, Stretch Hamstrings with Leg Up

3 sets
Dumbbell Stiff Leg Deadlift using a Kettlebell x 20, 15, 10
Hip Thrusts x 20
Seated Dumbbell Clean with a Kettlebell x 8 each side
Rest 90 seconds and Roll piriformis/glutes, stretch hamstrings, or Roll Calves

3 sets
One Arm Dumbbell Rows with Kettlebell x 12,8,6 each arm
Calf Raises x 20-25
Floor Cobra x 10
​​Rest 90 seconds and Roll Lats, IT Bands, or Inner Thighs and Stretch Quads, Calves, or pecs between each set

3 sets
Rear Laterals x 30-50 with your tiny dumbbells
Lying Tricep Kettlebell Extensions x 25, 20, 15
Standing Two Handed Kettlebell Curl x 20, 15, 10
Rest 2 min and stretch pecs in the doorway, roll or stretch calves, roll quads

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/29/20
​
​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
Crunches x 20
Bird Dog x 15 each side
Broomstick Good Mornings x 20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves

3 sets
Knee Pushups x AMAP
Calf Raises x 10-15
Hip Thrusts x 30, 50, 30
Rest 90 seconds and Roll piriformis, and Roll Lats or Stretch Calves

3 sets
Floor Cobra x 15
Rear Laterals x 30-50 with your tiny dumbbells
​​Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set

3 sets
One Arm Dumbbell Upright Rows with Kettlebell x 20 each arm
One Arm Dumbbell Rows with Kettlebell x 15 each arm
Tricep Band Pushdowns x 30-50
Rest 2 min and stretch pecs in the doorway

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

.6/25/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
​One Leg Stiff Leg Deadlift x 15,12,10 each leg
Crunches x 25
​Rest 60 seconds and stretch and foam roll quads and foam roll IT bands

3 sets
Calf Raises x 20
Rear Cable Crossover using a band (if this will work with your band) x 10-15 reps
Hip Thrusts x 40 reps
Rest 90 seconds and roll pirirformis and stretch pecs in doorway

3 sets 
Gripper x 5 each hand
One Arm Overhead Kettlebell Press x 15,10, 7,7 each arm (increasing weight each set)
One Arm Kettlebell Row x 15,10,7,7
Rest 90-120 seconds and roll and stretch calves and lats

3 sets
Rear Laterals x 30-40 reps with your super light dumbbells
Two Handed Kettlebell Curls x 15,10,8 (increasing weight each set)
Two Handed Kettlebell Tricep Extension x 15,10,8 (increasing weight each set)
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/22/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 20 each side
Crunches x 30
​Rest 60 seconds and stretch and foam roll quads and foam roll IT bands

3 sets
Broomstick Good Morning x 15-20
Shadow Box with tiny dumbbells x 1 minute
Rest 90 seconds and roll pirirformis and stretch hamstrings

3 sets
Hip Thrusts x 30 reps
Rest 60 seconds

3 sets 
Gripper x 8 each hand
One Arm Kettlebell Bench Press laying upper back on a Bosu ball rather than a bench x 15 each arm (no video for this)
One Arm Kettlebell Row x 12-15
Calf Raises x 20-25
Rest 90-120 seconds and roll and stretch calves and lats

2-3 sets
Gripper x 20 each hand
Rear Laterals x 40-50 reps with your super light dumbbells
Side Laterals x 40-50 reps with your super light dumbbells
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/18/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 using a Kettlebell x 20,15,12 (increase weight slightly each set as you lower the reps)
Bird Dog x 15 each side
Crunches x 20 reps
Rest 90 seconds and foam roll quads and IT bands

3 sets
Gripper x 14, 10, 7 (increase weight each set)
One Arm Overhead Kettlebell Press x 12,8, 6 each arm (increasing weight each set)
Hip Thrusts x 40, 30, 20
Rest 90 seconds and stretch pecs in doorway and roll piriformis

3 sets
One Arm Dumbbell Row with Kettlebell x 14, 10, 7 (increasing weight each set)
Calf Raise x 20, 15, 12 (holding a kettlebell in one hand and increasing weight slightly each set)
Rest 90 seconds and roll and stretch calves thoroughly

3-4 sets
One Arm Seated Hammer Curls with a kettlebell x 10 each arm
Tricep Band Pushdowns x 25-30
Rest 90 seconds and roll and stretch lats
​
​​Cooldown
Stretch Calves, Hamstrings, quads, and hips on the floor​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/15/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 Morning x 20-25
One Leg Stiff Leg Deadlift x 10 each leg
Crunches x 20 reps
Rest 90 seconds and foam roll quads and IT bands

3 sets
Floor Cobra x 10
Rear Laterals x 30-40 with the light Dumbbells
Rest 90 seconds and stretch pecs

3 sets
Shadowbox Lightly x 60 seconds
Calf Raise x 20
Hip thrusts x 25
Rest 90 seconds and stretch hamstrings with leg up
​
3 sets
One Arm Overhead Kettlebell Press x 15 each arm
Gripper x 20 each arm
Rest 90 seconds and stretch lats

2-3 sets
Two Handed Kettlebell Curls x 15
Two Handed Kettlebell Tricep Extension 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/4/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
One Leg Stiff Leg Deadlift x 10 each leg
Crunches x 20 reps
Rest 90 seconds and foam roll quads and IT bands

3 sets
Seated Dumbbell Snatch with a Kettlebell x 10 each side
Rest 90 seconds

3 sets
Gripper x 8 each arm
Calf Raise x 20
Hip thrusts x 25
Rest 60 seconds
​
3 sets
Knee Pushups x AMAP
Floor Cobra x 10
Rest 60 seconds

2 sets
Rear Laterals with Really Light Dumbbells x 60 seconds
Rubber Band Bicep Curls x 60 seconds
Rubber Band Tricep Extensions x 60 seconds
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

6/1 /20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 reps each side
Broomstick good morning x 20 reps
Crunches x 20 reps hip thrusts times 20 reps
Rest 90 seconds and foam roll quads and IT bands

3 sets
Seated dumbbell clean x 10 each side
Rest 90 seconds

2 sets
Shadow boxing x 90 seconds
Rest 60 seconds

3 sets
Front raises with really light dumbbells x 60 seconds
Rear laterals with really light dumbbells x 60 seconds
Side laterals with really light dumbbells x 60 seconds
Rest 60 seconds

3 sets
Gripper x 25 each arm
Hip thrusts x 25
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/30 /20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
Hip Thrusts x 20
Rest 30 sec

3 sets
One Arm Kettlebell Clean (without using knees, go light and use hips only) x 12 each arm
Rest 90 sec and stretch or roll anything that needs it starting with the lats

​3 sets
Knee Pushups x AMAP
Crunches x 15-20
Rest 60 seconds

2 sets
Roll Quads x 1-2 minutes each
Roll IT bands x 1-2 minutes each
Stretch Hamstrings x 30-60 seconds each

​2 sets
Calf Raises x 20
Roll Calves x 1-2 minutes each
Stretch Calves x 30-60 seconds

3 sets
Kettlebell Tricep Extensions to forehead x 15-20
Kettlebell Hammer Curls x 10 each (perform one arm at a time)
Rest 60 seconds and stretch calves or pecs

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/26 /20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
5 sets
Bird Dog x 10 each side
Calf Raises x 20
Hip Thrusts x 20
Rest 30 sec

5 sets
One Arm Standing Kettlebell Overhead Press x 15 each side
Rest 90 sec and stretch or roll anything that needs it starting with the lats

​5 sets
Crunches x 15-20
Standing One Arm Kettlebell Curls x 15 each side performed exactly like seated dumbbell curls except one are at a time, and standing rather than sitting
Tricep Band Pushdowns x 15-20
Rest 60 seconds and stretch calves or pecs

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/21 /20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
5 sets
Crunches x 30-35
30 sec rest

4 sets
Bird Dog x 10 each side
​Broomstick Good Mornings x 20
Rest 30 sec and Stretch Hamstrings

3 sets
Seated Dumbbell Snatch Using a Kettlebell x 10 each side
Seated Dumbbell Clean Using a Kettlebell x 12 each side
Rest 2 min and stretch or roll anything that needs it

​5 sets
Rear Laterals with super light dumbbells x 35-50 reps
Hip Thrusts x 30-40
Calf Raises x 15
Rest 60 seconds and stretch calves or pecs

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/18 /20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
4 sets
Bird Dog x 10 each side
30 sec rest

2 sets
Standing two Handed Kettlebell Hammer Curl x 12-15
​Broomstick Good Mornings x 20
Rest 30 sec and Stretch Hamstrings

3 sets
One Leg Stiff Leg Deadlift x 10 each
Crunches x 50
Rest 60 seconds

​5 sets
Gripper x 15  reps each hand
Floor Cobra x 10
Rubber Band Bicep Curls x 20-30 (burnout)
Rubber Band Tricep Pushdowns x 20-30 (burnout)
Rest 60 seconds and stretch calves

​​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 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.
​
4 sets
​Broomstick Good Mornings x 20
Hip Thrusts x 20-25 reps
No rest

3 sets
Bird Dog x 10 each side
One Arm Standing Dumbbell Upright Row with a Kettlebell x 15 each side
Rest 60 seconds

5 sets
Crunches x 20-25
Rest 30 seconds

​2 sets
Gripper x 15  reps each hand
Floor Cobra x 10
Calf Raises x 20-30
Rest 60 seconds and stretch calves

2-3 sets
Lying two Handed Kettlebell Tricep Extension x 12-15
Standing two Handed Kettlebell Hammer Curl x 12-15
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/11/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
5 sets
Crunches x 25
Bird Dog x 10 each side
No rest

REST AND ROLL
Stop and roll lats thoroughly

4 sets
Broomstick Good Morning x 10-15
One Arm Dumbbell Rows using a Kettlebell x 8-10 reps
Rest 60 seconds

3 sets
Seated Dumbbell Snatch using a Kettlebell x 15 each side 
Calf Raises x 20-30
Rest 60 seconds and stretch calves

3 sets 
Floor Cobra x 15
Rear Laterals with tiny dumbbells x 15-25
Rest 60 seconds

2 sets
Gripper x 25  reps each hand
Hip Thrusts x 20 reps
Tricep Band Pushdown x AMAP
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 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.
​
2-3 sets
Broomstick Good Morning x 10-15
Crunches x 25-35
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
​Rest 2 minutes and foam roll quads, roll piriformis, and stretch hamstrings

4-5 sets
Seated Hammer Curls using an exercise band x AMAP (as many as possible)
Tricep Rope Pushdowns using an exercise band x AMAP
Rest 90 seconds and roll and stretch

3 sets
Calf Raises x 20-30
Hip Thrusts x 20-30 reps
Rest 60 seconds and stretch calves

3 sets 
Seated Dumbbell Clean using kettlebell x 12 each side
Rest 60 seconds

2-3 sets
Gripper x 15 each hand
Rear Laterals x 20-40 reps with your super light dumbbells
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

5/4/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 20 each side
Crunches x 30
​Rest 60 seconds and stretch and foam roll quads and foam roll IT bands

2 sets
Broomstick Good Morning x 10-15
Shadow Box with tiny dumbbells x 2 minutes
Rest 90 seconds and roll and stretch

3 sets
Hip Thrusts x 30 reps
Rest 60 seconds

3 sets 
Gripper x 8 each hand
One Arm Kettlebell Bench Press laying upper back on a Bosu ball rather than a bench x 15 each arm (no video for this)
One Arm Kettlebell Row x 12-15
Calf Raises x 30-40 reps
Rest 90-120 seconds and roll and stretch

2-3 sets
Gripper x 15 each hand
Dumbbell Front Raise x 20-40 reps with your super light dumbbells
Rear Laterals x 20-40 reps with your super light dumbbells
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

4/30/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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 Morning x 10-15
Dumbbell Good Morning x 10-15
Crunches x 30-50
​Rest 90 seconds and stretch and foam roll quads and foam roll IT bands

1 set
Elliptical x 5 minutes if your knee is up to it. If not, just skip this
Rest 90-120 seconds

3 sets 
One arm Overhead Kettlebell Press x 12-15 each side starting with your left arm
Hip Thrusts x 25
Rest 90-120 seconds

3-4 sets
Rear Laterals x 20-40 reps with your super light dumbbells
Two Handed Upright Rows x 30-40 reps using a kettlebell
Rest 90 seconds

​3 sets 
Calf Raises x 20-30 reps
​Standing Hammer Curls x AMAP (as many as possible) using an exercise band
Tricep Pushdowns x AMAP using an exercise band
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

4/27/20

​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.
​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
Pushup Position x 30 seconds
Rest 90 seconds and stretch or foam roll quads

2 sets
Knee Pushups x AMAP
Calf Raises x 30-40
Rest and roll and stretch calves and chest between sets

2 sets
Shadow Box with gloves or wrist weights x 90 seconds
​Crunches x 60 seconds
Rest 30 seconds

4 sets 
Rear Laterals with light dumbbells x 20-25
​Front Raises with light dumbbells x 20-25
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight

​2 sets 
Lying Kettlebell Tricep Extension with one hand on each side of the kettlebell x 20-25
Standing Kettlebell Bicep Curls with one hand on each side of the handle x 20-25
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

4/23/20

​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 10 each side
Dumbbell Good Mornings x 15 using a kettlebell or light dumbell
Ball Leg Curls x 15
Dumbbell Stiff Leg Deadlift x 15 (using a kettlebell)
Rest 90 seconds and stretch or foam roll quads

3 sets 
Overhead Dumbbell Press with a kettlebell x 10 each (perform only one arm at a time)
Rest 30 seconds
One Arm Kettlebell Row x 6-8  left arm with a heavy weight
One Arm Kettlebell Row x 20 left arm with a light weight 
One Arm Kettlebell Row x 6-8  right arm with a heavy weight
One Arm Kettlebell Row x 20 right arm with a light weight 
Rest 60 seconds and foam roll lats

4 sets
Crunches x 30-40
Rest 30 seconds

4 sets (this will be painful)
Side laterals with light dumbbells x 15-20
Crucifix Hold x 60 seconds (simply hold the dumbbells with the arms straight out like you do at the top of a Side Lateral and hold it there at the top for 60 sec)
Rear Laterals x AMAP with the same light dumbbells
Rest 90 seconds

4 sets
Kettlebell Lying Dumbbell Tricep Extension x 20
​Band Tricep Pushdowns x AMAP
Kettlebell Bicep Curls x 20
Band Bicep Curls x AMAP
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

4/20/20

​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
One Leg Stiff Leg Deadlift x 15 each leg
Rest 30 seconds

5 sets 
Bird Dogs x 12 each side
Rest 30 seconds

2 Sets
Left Arm Seated Kettlebell Clean x 12 on the right arm
Left Arm One Arm Kettlebell Rows x 25
Rest 60 seconds
Right Arm Seated Kettlebell Clean x 12 on the right arm
Right Arm One Arm Kettlebell Rows x 25
Rest 60-90 seconds and roll lats or quads

​3 sets
Vice Gripper x 8-10 each side
Floor Cobra x 15 
Bodyweight Crunches x 40
Broomstick Good Mornings x 20
Hip Thrusts x 20
Calf raises x 30-45
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats

​​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​​​​​​​​​​​​​​​​​​​​​​

4/17/20

​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
Hip Thrusts x 25
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats

​3 sets
Knee Pushups x AMAP
Hip Thrusts x 25
Two Hand Kettlebell Curls x 15 (the same ones you did last week)
​Rest 90 seconds and roll piriformis, quads, hamstrings, or lats

2 sets
Shadow Box 60-90 seconds
​Rest 90 seconds and stretch quads, calves, hamstrings

3 sets
Dumbbell Front Raises x 12-20 (holding a small dumbbell, book, or other object in each hand)
Side Laterals x 12-20 (same)
Rear Laterals x 12-20 (same)
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​​​​​​​​​​​​​​​​​​​​​

4/9/20

​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
Crunches x 25
One Leg Stiff Leg Deadlift x 15 each leg
Rest 60-90 sec and stretch and roll piriformis, quads, IT Bands, and calves if needed.

3 Sets
Left Arm Seated Kettlebell Clean x 12 on the right arm
Left Arm One Arm Kettlebell Rows x 25
Rest 60 seconds
Right Arm Seated Kettlebell Clean x 12 on the right arm
Right Arm One Arm Kettlebell Rows x 25
Rest 60-90 seconds and roll lats or quads

3 sets
Knee Pushups x AMAP (as many as possible)
Two Hand Kettlebell Curls x 15 (the same ones you did last time)
Calf Raises x 25 and make sure to get a good stretch on each rep
Rest 60 seconds

4 sets
Tricep Band Pushdowns x 20-25
Broomstick Good Mornings x 40
Rest 60 seconds and stretch hamstrings or calves
​
​​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

​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.
​
Note: It is not accidental that I have Crunches in here twice. I am trying to steadily build up the abdominal work capacity without taking on excessive intensity or range of motion.

3 sets
Bird Dogs x 12 each side
Crunches x 25
Broomstick Good Mornings x 15
Rest 60-90 sec and stretch and roll piriformis, quads, IT Bands, and calves if needed.

3 Sets
Kettlebell Good Mornings x 15
One Arm Kettlebell Bench Press x 12-15 laying your upper back on a bosu ball rather than a bench
Crunches x 25
One Arm Kettlebell Rows x 15 each arm
Hip Thrusts x 25 reps with a small dumbbell or sandbag or something for added weight
Rest 90 seconds
​
4 sets
60 Seconds of shadow boxing with wrist weights on
Rest 60-90 seconds and stretch quads, calves, or hamstrings as needed if you have the energy

2 sets
Rear Laterals x 15-25 with small dumbbells
Side Laterals x 15-25 with small dumbbells
Two Hand Kettlebell Lying Tricep Extension x 15 (like you did last Thursday)
Two Hand Kettlebell Hammer Curls x 15 (like we discussed on the phone last week with your hands on the vertical sides of the kettlebell handle)
Tricep Band Pushdowns x 15 (these are the same as regular tricep rope pushdowns but with a band instead of a rope and cable)
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

4/2/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
5 sets
Light Dumbbell Good Mornings x 20
Crunches x 25
No Rest
​
As Many Sets as it Takes
Knee Pushups x 40 total reps
Rest 60-90 seconds between sets

​3 sets
Seated Kettlebell Clean x 15 each arm
One Arm Kettlebell Upright Row x 15 each arm
One Arm Kettlebell Row x 15 each arm
Rest 2 min and stretch pecs and lats or roll quads

3 sets
Hip Thrusts x 40
Calf Raises x 30
Rest 90 sec and stretch calves

3 sets
Seated Hammer Curls, one arm at a time with kettlebell x 20 each arm
Kettlebell Tricep Extension x 20
No rest

​​Cooldown:

Roll

• Lats on ball
• Quads on roller
• IT bands on roller
• ​Calves on roller

​
Stretch

• Calves
• Hamstrings
• Piriformis
• Chest
• Lats​​​​​​​​​​​​​​​​​​​​​​​​​​​​.

3/30/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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.
​
5 sets
Bird Dog x 15 each side
Crunches x 25
No Rest
​
1 set
Stop and Roll Quads and stretch hamstrings.

3 Sets
Knee Pushups x AMAP
Broomstick Good Mornings x 25
Rest 60 seconds and stretch chest in a doorway or stretch hamstrings during each round of the rest period

​2 sets
Gripper x 8-10 each hand
Hip Thrusts x 40
Rest 90 sec and stretch pecs and lats or roll quads

3 sets
Rear Laterals x 20-25 holding a small book in each hand
Calf Raises x 30
Side Laterals x 20-25 holding a small book in each hand
Rest 60-90 sec and stretch calves and roll quads, IT bands, and/or Lats

​​Cooldown:

Roll

• Lats on ball
• Quads on roller
• IT bands on roller
• ​Calves on roller

​
Stretch

• Calves
• Hamstrings
• Piriformis
• Chest
• Lats​​​​​​​​​​​​​​​​​​​​​​​​​​​​.

3/26/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
Crunches x 25
Gripper x 15-20 each hand
Broomstick Good Mornings x 25
Rest 2 min and roll piriformis, hips, and/or stretch hamstrings.

​3 sets
Knee Pushups x AMAP
One Arm Dumbbell Row x 15 each using a kettlebell instead.
Hip Thrusts x 30-40
Rest 60-90 sec and stretch pecs and lats or roll quads

3 sets
Tricep Band Pushdowns x 25 - I don't have a video for this one but I think you know the form already
Seated Hammer Curl x 25 using a kettlebell & doing one arm at a time
Rest 60-90 sec and stretch calves and roll quads, IT bands, and/or Lats

​2 sets
Seated Dumbbell Snatch x 10-12 each arm using a kettlebell instead 
Seated Dumbbell Clean x 10-12 each arm using a kettlebell instead 
Rest 2 minutes and roll inner thighs, IT bands, and calves

​​Cooldown:

Roll

• Side of hips on ball
• Quads on roller
• IT bands on roller
• ​Calves on roller

​
Stretch

• Calves
• Hamstrings
• Piriformis
• Chest
• Lats​​​​​​​​​​​​​​​​​​​​​​​​​​​​.

3/23/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
One Leg Stiff Leg Deadlift x 15 each leg
Crunches x 25
Rest 2 min and roll piriformis, hips, and/or stretch hamstrings.

​3 sets
Broomstick Good Mornings x 20
Standing One-Arm Overhead Kettlebell press x 15 each arm. Unlike the video, perform standing and using only one arm at a time.
Seated Dumbbell Clean x 10-15 each arm using a kettlebell instead 
​Calf Raises x 25-30
Rest 2 minutes and stretch calves and roll quads, IT bands, and/or Lats

​3 sets
One Arm Dumbbell Row x 20 each using a kettlebell instead.
Standing One Arm Dumbbell Upright Row x12 each arm using a kettlebell rather than a dumbbell
Hip Thrusts x 20
Cobras x 10 reps
Rest 2 minutes and roll inner thighs, IT bands, and calves

2 Set
One-Arm Side Laterals x 15-20 using a kettlebell instead of a dumbbell. Perform exactly like the two arm version but just perform one arm at a time.
Stretch Pecs in a doorway x 45 seconds
Rest 2 minutes and roll piriformis, IT bands, and stretch hamstrings.

​​Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Stretch Calves, Hamstrings, and piriformis​​​​​​​​​​​​​​​​​​​​​​​​​​​​.