CJ Brott
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Stretch
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
Stretch
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
Stretch
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.
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.