DJ Arrington
6/10/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Situps x 12-15
Crunches x15
Rest 90 sec
2 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
Foam Roll Lats x 2-3 min
5 sets
EZ Bar Tricep Extensions x 10, 8, 6, 8, 10
Rest 90 sec
Medium Grip Reverse EZ Bar Curls x 10, 8, 6, 8, 10
Rest 2.5 min
3 sets
Barbell Reverse Lunges x 6-8 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Situps x 12-15
Crunches x15
Rest 90 sec
2 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
Foam Roll Lats x 2-3 min
5 sets
EZ Bar Tricep Extensions x 10, 8, 6, 8, 10
Rest 90 sec
Medium Grip Reverse EZ Bar Curls x 10, 8, 6, 8, 10
Rest 2.5 min
3 sets
Barbell Reverse Lunges x 6-8 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
6/8/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Weighted Crunches x 25
Rest 60 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Wide Grip Pulldown x 12, 12, 10
Rest 15 sec
Plate Front Raises x 10-12
Rest 15 sec
Rope Face Pulls x 10-12
Rest 2.5 min
3 sets
Weighted Pushups x 15, 12, 12
Dumbbell Stepping Lunges x 10, 8, 6
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Weighted Crunches x 25
Rest 60 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Wide Grip Pulldown x 12, 12, 10
Rest 15 sec
Plate Front Raises x 10-12
Rest 15 sec
Rope Face Pulls x 10-12
Rest 2.5 min
3 sets
Weighted Pushups x 15, 12, 12
Dumbbell Stepping Lunges x 10, 8, 6
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
5/11/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Leg Curls x 12, 10, 8
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
5 sets
Incline Dumbbell Rows x 12, 10, 8, 8, 8
Rest 15 sec
Plate Front Raises x 10-12
Rest 15 sec
Partial Rear Laterals x 20
Rest 2.5 min
2 sets
Barbell Step Ups x 10, 8, 6 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Leg Curls x 12, 10, 8
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
5 sets
Incline Dumbbell Rows x 12, 10, 8, 8, 8
Rest 15 sec
Plate Front Raises x 10-12
Rest 15 sec
Partial Rear Laterals x 20
Rest 2.5 min
2 sets
Barbell Step Ups x 10, 8, 6 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
5/6/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Plank x 30-40 sec
Crunches x 25
Rest 90 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Leg Curls x 15, 12, 10
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Stepping Dumbbell Lunges in Place x 8,6,5 each leg
Hip Thrusts x 20-25
Standing Calf Raise x 15-20
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
Two Arm Dumbbell Upright Rows x 12, 10, 8
Dumbbell Pullovers x 10-12
Plate Front Raise x 10-12
Rest 90 sec
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Plank x 30-40 sec
Crunches x 25
Rest 90 sec
3 sets
One Leg Stiff Leg Deadlift with 5lb x 10 each leg
Leg Curls x 15, 12, 10
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Stepping Dumbbell Lunges in Place x 8,6,5 each leg
Hip Thrusts x 20-25
Standing Calf Raise x 15-20
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
Two Arm Dumbbell Upright Rows x 12, 10, 8
Dumbbell Pullovers x 10-12
Plate Front Raise x 10-12
Rest 90 sec
5/4/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Ball Crunches x 20
Rest 60 sec
3 sets
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Crunches x 25
Floor Cobra x 10-12
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
2 sets
Leg Curls x 15, 10
Rest 90 sec
2 sets
Barbell Stepping Lunges in Place x 8 each leg
Standing Calf Raise x 15-20
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
One Arm Dumbbell Rows x 12, 10, 8
Dumbbell Pullovers x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 75 sec
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Ball Crunches x 20
Rest 60 sec
3 sets
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Crunches x 25
Floor Cobra x 10-12
Rest 75 sec and roll piriformis and side of hips with lacrosse ball
2 sets
Leg Curls x 15, 10
Rest 90 sec
2 sets
Barbell Stepping Lunges in Place x 8 each leg
Standing Calf Raise x 15-20
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
One Arm Dumbbell Rows x 12, 10, 8
Dumbbell Pullovers x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 75 sec
4/24/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Reverse Crunches x 10-15
Rest 90 sec
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Leg Curls x 15, 12, 10
Bodyweight Reverse Lunges in Place x 10 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
Wide Grip Pulldowns x 12, 10, 8
Rear Laterals x 12-15
Stretch Pecs with Dumbbells x 60 sec
Rest 75 sec
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Vacuums x 1
Reverse Crunches x 10-15
Rest 90 sec
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Leg Curls x 15, 12, 10
Bodyweight Reverse Lunges in Place x 10 each leg
Rest 90 sec and stretch hamstrings with foot up on bench during rest
Foam Roll Lats x 2-3 min
3 sets
Wide Grip Pulldowns x 12, 10, 8
Rear Laterals x 12-15
Stretch Pecs with Dumbbells x 60 sec
Rest 75 sec
4/22/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
4 sets
Vacuums x 1
Crunches x 35-40
Rest 30 sec
Foam Roll Lats x 2-3 min
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Bodyweight Stepping Lunges in Place x 10 each leg
Hip Thrusts x 25
Rest 75 sec
3 sets
Incline Dumbbell Rows x 8-10
Rest 45 sec
Crossbench Dumbbell Pullovers x 10-12
Rest 75 sec
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
4 sets
Vacuums x 1
Crunches x 35-40
Rest 30 sec
Foam Roll Lats x 2-3 min
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Bodyweight Stepping Lunges in Place x 10 each leg
Hip Thrusts x 25
Rest 75 sec
3 sets
Incline Dumbbell Rows x 8-10
Rest 45 sec
Crossbench Dumbbell Pullovers x 10-12
Rest 75 sec
4/20/21
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Lightly Weighted Crunches x 25
Rest 30 sec
Foam Roll Lats x 2-3 min
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Ball Crunches x 15-20
Bodyweight Stepping Lunges in Place x 10 each leg
Rest 75 sec
3 sets
Low Incline Rear Laterals x 10-12
EZ Bar Tricep Extensions x 10-12
Rest 30 sec
Roll Quads x 2-3 min
Roll piriformis x 2-3 min
Roll IT Bands x 2-3 min
3 sets
Lightly Weighted Crunches x 25
Rest 30 sec
Foam Roll Lats x 2-3 min
3 sets (add weight each set)
One Leg Stiff Leg Deadlift with no weight x 10 each leg
Seated External Rotation x 10-12 (super light weight)
Standing Calf Raise x 15-20
Rest 90 sec and roll piriformis and side of hips with lacrosse ball
3 sets
Ball Crunches x 15-20
Bodyweight Stepping Lunges in Place x 10 each leg
Rest 75 sec
3 sets
Low Incline Rear Laterals x 10-12
EZ Bar Tricep Extensions x 10-12
Rest 30 sec
4/13/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Stop all sets 1-2 reps short of the last possible rep.
3 sets
Wide Gip Pulldowns x 5-7
Rest 3 min
3 sets
Flat Dumbbell Bench Press x 5-7
Rest 3 min
3 sets
Incline Dumbbell Curls x 5-7
Flat Dumbbell Tricep Extensions x 5-7
Weighted Crunches x 15-20
Rest 2 min
3 sets
Barbell Step Ups x 4-6 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Stop all sets 1-2 reps short of the last possible rep.
3 sets
Wide Gip Pulldowns x 5-7
Rest 3 min
3 sets
Flat Dumbbell Bench Press x 5-7
Rest 3 min
3 sets
Incline Dumbbell Curls x 5-7
Flat Dumbbell Tricep Extensions x 5-7
Weighted Crunches x 15-20
Rest 2 min
3 sets
Barbell Step Ups x 4-6 each leg
Rest 3 min
4/8/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
5 sets
Seated Overhead Dumbbell Press x 10-12
Situps x 15-20
Rest 75 sec
5 sets
Two Arm Dumbbell Upright Rows x 10-12 each arm
Weighted Crunch with Leg Extension x 10 each leg
Rest 2 min
5 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 60 sec a 1 Degree Incline
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
5 sets
Seated Overhead Dumbbell Press x 10-12
Situps x 15-20
Rest 75 sec
5 sets
Two Arm Dumbbell Upright Rows x 10-12 each arm
Weighted Crunch with Leg Extension x 10 each leg
Rest 2 min
5 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 60 sec a 1 Degree Incline
Rest 90 sec
3/24/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today. Also, expect to get a little weaker from set to set today. That is expected.
5 sets
Wide Gip Pulldowns x 8-10
Rest 2 min
5 sets
Flat Dumbbell Bench Press x 8-10
Rest 2 min
5 sets
Incline Dumbbell Curls x 8-10
Flat Dumbbell Tricep Extensions x 8-10
Weighted Crunches x 25
Rest 60 sec
34 sets
Barbell Step Ups x 8 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today. Also, expect to get a little weaker from set to set today. That is expected.
5 sets
Wide Gip Pulldowns x 8-10
Rest 2 min
5 sets
Flat Dumbbell Bench Press x 8-10
Rest 2 min
5 sets
Incline Dumbbell Curls x 8-10
Flat Dumbbell Tricep Extensions x 8-10
Weighted Crunches x 25
Rest 60 sec
34 sets
Barbell Step Ups x 8 each leg
Rest 2 min
3/22/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Seated Overhead Dumbbell Press x 10-12
Situps x 20
Rest 75 sec
4 sets
Two Arm Dumbbell Upright Rows x 10-12 each arm
Plank x 45-60 sec
Rest 2 min
4 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 60 sec a 1 Degree Incline
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Seated Overhead Dumbbell Press x 10-12
Situps x 20
Rest 75 sec
4 sets
Two Arm Dumbbell Upright Rows x 10-12 each arm
Plank x 45-60 sec
Rest 2 min
4 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 60 sec a 1 Degree Incline
Rest 90 sec
3/10/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Low Incline Dumbbell Row x 8-10
Rest 2 min
4 sets
Flat Dumbbell Bench Press x 8-10
Rest 2 min
3 sets
Preacher Curls x 8-10
Incline Dumbbell Tricep Extensions x 8-10
Weighted Crunches x 20
Rest 60 sec
3 sets
Reverse Barbell Lunges x 8 each
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Low Incline Dumbbell Row x 8-10
Rest 2 min
4 sets
Flat Dumbbell Bench Press x 8-10
Rest 2 min
3 sets
Preacher Curls x 8-10
Incline Dumbbell Tricep Extensions x 8-10
Weighted Crunches x 20
Rest 60 sec
3 sets
Reverse Barbell Lunges x 8 each
Rest 90 sec
3/8/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
3 sets
Seated Overhead Dumbbell Press x 10-12
Rest 2 min
3 sets
Ball Crunches x 25
Rest 30 sec
3 sets
One Arm Alternating Dumbbell Upright Rows x 10-12 each arm
Dumbbell Pullovers x 13-15
Rest 2 min
3 sets
Lying Dumbbell Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Reverse Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 45 sec a 1 Degree Incline
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
3 sets
Seated Overhead Dumbbell Press x 10-12
Rest 2 min
3 sets
Ball Crunches x 25
Rest 30 sec
3 sets
One Arm Alternating Dumbbell Upright Rows x 10-12 each arm
Dumbbell Pullovers x 13-15
Rest 2 min
3 sets
Lying Dumbbell Tricep Extensions x 10-12
Dumbbell Wrist Curls x 13-15
Reverse Dumbbell Wrist Curls x 13-15
Rest 60 sec
2 sets
Treadmill Sprints x 45 sec a 1 Degree Incline
Rest 90 sec
3/5/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Wide Grip Assisted Pullups x 10-12
Rest 2 min
4 sets
Assisted Dips x 10-12
Rest 2 min
3 sets
Seated Hammer Curls x 10-12
Lying EZ Bar Tricep Extensions x 10-12
Weighted Crunches x 20
Rest 60 sec
3 sets
Back Squats x 13-15
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Push all sets to the last possible rep today
4 sets
Wide Grip Assisted Pullups x 10-12
Rest 2 min
4 sets
Assisted Dips x 10-12
Rest 2 min
3 sets
Seated Hammer Curls x 10-12
Lying EZ Bar Tricep Extensions x 10-12
Weighted Crunches x 20
Rest 60 sec
3 sets
Back Squats x 13-15
Rest 90 sec
3/3/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Floor Cobra x 10-12
Ball Crunches x 25
Rear Laterals x 12-15
Rest 60 sec
6 sets
One Arm Dumbbell Rows x 6,4,2,2,4,6
Rest 30 sec
Seated Overhead Dumbbell Press x 6,4,2,2,4,6
Rest 90 sec
4 sets
Alternating One Arm Dumbbell Upright Rows x 6,4,4,6 each arm
Rest 75 sec
Barbell Stepping Lunges in Place x 6,4,4,6 each leg
Rest 90 sec
1 set
Treadmill Sprint at 1 degree incline x 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Floor Cobra x 10-12
Ball Crunches x 25
Rear Laterals x 12-15
Rest 60 sec
6 sets
One Arm Dumbbell Rows x 6,4,2,2,4,6
Rest 30 sec
Seated Overhead Dumbbell Press x 6,4,2,2,4,6
Rest 90 sec
4 sets
Alternating One Arm Dumbbell Upright Rows x 6,4,4,6 each arm
Rest 75 sec
Barbell Stepping Lunges in Place x 6,4,4,6 each leg
Rest 90 sec
1 set
Treadmill Sprint at 1 degree incline x 60 sec
3/1/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Aim to leave 1-2 reps in the tank on each set.
Add weight every set in which reps decrease.
Reduce weight every set in which reps increase.
6 sets
Wide Grip Pulldowns x 6,4,2,2,4,6
Rest 90 sec
Incline Dumbbell Bench Press x 6,4,2,2,4,6
Rest 90 sec
4 sets
Ball Crunches x 25
Rest 75 sec
Crossbench Dumbbell Pullovers x 10, 8, 8 10
Rest 75 sec
2 sets
Treadmill Sprint at 8 Degree Incline x 45 sec
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Aim to leave 1-2 reps in the tank on each set.
Add weight every set in which reps decrease.
Reduce weight every set in which reps increase.
6 sets
Wide Grip Pulldowns x 6,4,2,2,4,6
Rest 90 sec
Incline Dumbbell Bench Press x 6,4,2,2,4,6
Rest 90 sec
4 sets
Ball Crunches x 25
Rest 75 sec
Crossbench Dumbbell Pullovers x 10, 8, 8 10
Rest 75 sec
2 sets
Treadmill Sprint at 8 Degree Incline x 45 sec
Rest 90 sec
2/26/21
Texted because didn't have wifi
Texted because didn't have wifi
2/24/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Seated Dumbbell External Rotation (light weight) x 10-12 each arm
Weighted Ball Crunches x 20
Plate Front Raise x 10
Rest 60 sec
6 sets
One Arm Dumbbell Rows x 7,5,3,3,5,7
Rest 30 sec
Seated Overhead Dumbbell Press x 7,5,3,3,5,7
Rest 90 sec
5 sets
Alternating One Arm Dumbbell Upright Rows x 7,5,3,5,7 each arm
Rest 75 sec
Barbell Stepping Lunges in Place x 7,5,3,5,7 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Seated Dumbbell External Rotation (light weight) x 10-12 each arm
Weighted Ball Crunches x 20
Plate Front Raise x 10
Rest 60 sec
6 sets
One Arm Dumbbell Rows x 7,5,3,3,5,7
Rest 30 sec
Seated Overhead Dumbbell Press x 7,5,3,3,5,7
Rest 90 sec
5 sets
Alternating One Arm Dumbbell Upright Rows x 7,5,3,5,7 each arm
Rest 75 sec
Barbell Stepping Lunges in Place x 7,5,3,5,7 each leg
Rest 90 sec
2/22/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Aim to leave 2 reps in the tank on each set.
Add weight every set in which reps decrease.
Reduce weight every set in which reps increase.
6 sets
Wide Grip Pulldowns x 7, 5, 3, 3, 5, 7
Rest 75 sec
Flat Dumbbell Bench Press x 7, 5, 3, 3, 5, 7
Rest 75 sec
4 sets
Weighted Crunches x 25, 15, 15, 25
Rest 75 sec
Crossbench Dumbbell Pullovers x 10, 8, 8 10
Rest 75 sec
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Aim to leave 2 reps in the tank on each set.
Add weight every set in which reps decrease.
Reduce weight every set in which reps increase.
6 sets
Wide Grip Pulldowns x 7, 5, 3, 3, 5, 7
Rest 75 sec
Flat Dumbbell Bench Press x 7, 5, 3, 3, 5, 7
Rest 75 sec
4 sets
Weighted Crunches x 25, 15, 15, 25
Rest 75 sec
Crossbench Dumbbell Pullovers x 10, 8, 8 10
Rest 75 sec
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 90 sec
2/18/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Close Grip Bench Press x 7,5,3,3,5,7
Rest 90 sec
Medium Grip EZ Bar Preacher Curls x 7,5,3,3,5,7
Rest 90 sec
6 sets
EZ Bar Tricep Extensions to Forehead x 7,5,3,3,5,7
Rest 90 sec
Seated Hammer Curls x 7,5,3,3,5,7
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Close Grip Bench Press x 7,5,3,3,5,7
Rest 90 sec
Medium Grip EZ Bar Preacher Curls x 7,5,3,3,5,7
Rest 90 sec
6 sets
EZ Bar Tricep Extensions to Forehead x 7,5,3,3,5,7
Rest 90 sec
Seated Hammer Curls x 7,5,3,3,5,7
Rest 90 sec
2/10/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Seated Dumbbell External Rotation (light weight) x 10-12 each arm
Lightly Weighted Crunch with leg extension x 15 each leg
Plate Front Raise x 10
Rest 90 sec
6 sets
One Arm Dumbbell Rows x 8,6,4,4,6,8
Rest 30 sec
One Arm Dumbbell Bench Press x 8, 6, 4, 4, 6, 8
Rest 90 sec
6 sets
Alternating One Arm Dumbbell Upright Rows x 8, 6, 4, 4, 6, 8 each arm
Rest 75 sec
Barbell Step Ups x 8, 6, 4, 4, 6, 8
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
3 sets
Seated Dumbbell External Rotation (light weight) x 10-12 each arm
Lightly Weighted Crunch with leg extension x 15 each leg
Plate Front Raise x 10
Rest 90 sec
6 sets
One Arm Dumbbell Rows x 8,6,4,4,6,8
Rest 30 sec
One Arm Dumbbell Bench Press x 8, 6, 4, 4, 6, 8
Rest 90 sec
6 sets
Alternating One Arm Dumbbell Upright Rows x 8, 6, 4, 4, 6, 8 each arm
Rest 75 sec
Barbell Step Ups x 8, 6, 4, 4, 6, 8
Rest 90 sec
2/1/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
2 sets
Pushups x 10
Weighted Crunches x 20
Low Incline Rear Laterals x 15
Bodyweight Lunges x 8 each leg
Plate Front Raise x 10
Rest 90 sec
6 sets
Wide Grip Assisted Pullups x 8,6,4,4,6,8
Rest 30 sec
Swiss Ball Crunches with small weight x 15
Rest 90 sec
6 sets
Dips (assisted or weighted as appropriate for the rep count specified) x 8,6,4,4,6,8
Rest 75 sec
Crossbench Dumbbell Pullovers x 12, 10, 8, 8 10, 12
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
2 sets
Pushups x 10
Weighted Crunches x 20
Low Incline Rear Laterals x 15
Bodyweight Lunges x 8 each leg
Plate Front Raise x 10
Rest 90 sec
6 sets
Wide Grip Assisted Pullups x 8,6,4,4,6,8
Rest 30 sec
Swiss Ball Crunches with small weight x 15
Rest 90 sec
6 sets
Dips (assisted or weighted as appropriate for the rep count specified) x 8,6,4,4,6,8
Rest 75 sec
Crossbench Dumbbell Pullovers x 12, 10, 8, 8 10, 12
Rest 90 sec
1/27/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Close Grip Bench Press x 8,6,4,4,6,8
Rest 2 min
Single Arm Dumbbell Preacher Curls x 8,6,4,4,6,8
Rest 2 min
6 sets
EZ Bar Tricep Extensions to Forehead x 8,6,4,4,6,8
Rest 90 sec
Seated Hammer Curls x 8,6,4,4,6,8
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Close Grip Bench Press x 8,6,4,4,6,8
Rest 2 min
Single Arm Dumbbell Preacher Curls x 8,6,4,4,6,8
Rest 2 min
6 sets
EZ Bar Tricep Extensions to Forehead x 8,6,4,4,6,8
Rest 90 sec
Seated Hammer Curls x 8,6,4,4,6,8
Rest 90 sec
1/20/20
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Incline Barbell Press x 8-10
One Arm Dumbbell Rows x 8-10 each arm
Weighted Crunches x 15-20
Rest 90 sec and stretch hamstrings with leg up on bench
4 sets
Alternating One Arm Dumbbell Upright x 8-10
Crossbench Dumbbell Pullovers x 13-15
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 90 sec
3 sets
Side Laterals x 12-15
Stepping Dumbbell Lunges in Place x 6-8 each leg
Rest 90 sec
Cooldown as time permits:
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Incline Barbell Press x 8-10
One Arm Dumbbell Rows x 8-10 each arm
Weighted Crunches x 15-20
Rest 90 sec and stretch hamstrings with leg up on bench
4 sets
Alternating One Arm Dumbbell Upright x 8-10
Crossbench Dumbbell Pullovers x 13-15
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 90 sec
3 sets
Side Laterals x 12-15
Stepping Dumbbell Lunges in Place x 6-8 each leg
Rest 90 sec
Cooldown as time permits:
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/18/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
2 sets
Flat Dumbbell Flyes x 10-12
Weighted Crunches x 20
Rear Laterals x 10-12
Bodyweight Lunges x 8 each leg
Plate Front Raise x 10
Rest 90 sec
3 sets
Wide Grip Assisted Pullups x 8-10
Rest 30 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Rest 75 sec
3 sets
Incline Dumbbell Rows x 6-8
Crossbench Dumbbell Pullovers x 10-12
Hanging Knee Raises x 10-12
Trap 3 Raise x 10-12
Rest 90 sec
3 sets
Ball Crunches x 15-20
Dumbbell Wrist Curls x 8-10 Tempo 3011
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup
2 sets
Flat Dumbbell Flyes x 10-12
Weighted Crunches x 20
Rear Laterals x 10-12
Bodyweight Lunges x 8 each leg
Plate Front Raise x 10
Rest 90 sec
3 sets
Wide Grip Assisted Pullups x 8-10
Rest 30 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Rest 75 sec
3 sets
Incline Dumbbell Rows x 6-8
Crossbench Dumbbell Pullovers x 10-12
Hanging Knee Raises x 10-12
Trap 3 Raise x 10-12
Rest 90 sec
3 sets
Ball Crunches x 15-20
Dumbbell Wrist Curls x 8-10 Tempo 3011
Rest 90 sec
1/13/21
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Ball Crunches with Weight Behind Head x 15-20
Jump Rope 30 sec
Rest 90 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Ball Crunches with Weight Behind Head x 15-20
Jump Rope 30 sec
Rest 90 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 90 sec
1/11/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 75 sec
2 sets
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and stretch calves
3 sets
Overhead Dumbbell Press x 10-12
Wide Grip Pulldowns x 10-12
Ball Crunches x 15-20
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
3 sets
Upright Rows x 8-10
Dumbbell Wrist Curls x 10-12
Stepping Barbell Lunges x 8-10
Rest 75-90 sec and roll piriformis
3 sets
Flat Flyes x 10-12
Rear Laterals x 10-12
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown as time permits
Roll calves, pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 75 sec
2 sets
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and stretch calves
3 sets
Overhead Dumbbell Press x 10-12
Wide Grip Pulldowns x 10-12
Ball Crunches x 15-20
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
3 sets
Upright Rows x 8-10
Dumbbell Wrist Curls x 10-12
Stepping Barbell Lunges x 8-10
Rest 75-90 sec and roll piriformis
3 sets
Flat Flyes x 10-12
Rear Laterals x 10-12
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown as time permits
Roll calves, pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/7/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Today shouldn't look too hard on paper but it may actually feel surprisingly hard. You body will likely be short of glycogen tomorrow so it will feel inadequate for the muscle endurance needed and lightheadedness and nausea can happen. This feeling will pass quickly after workout (it will pass even faster if you'll take a brisk walk for 5-10 minutes after workout), your appetite will pick up strongly for the remainder of the day after workout, and the problem will not occur in your next workout this week after breaking that barrier today with your first resistance training workout in over a week. Your body will take the signal to start storing glycogen again and that will 1) increase your metabolism and 2) prep your body for the next workout so it has the energy it needs available on hand.
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 45 sec
2 sets
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and stretch calves
3 sets
Incline Dumbbell Press x 12-15
Situps x 15
Incline Dumbbell Rows x 12-15
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
2 sets
Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5-7 each leg
FFE Bodyweight Split Squat x 6-8 each leg
Rest 75-90 sec and roll piriformis
3 sets
Incline Dumbbell Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown as time permits
Roll calves, pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Today shouldn't look too hard on paper but it may actually feel surprisingly hard. You body will likely be short of glycogen tomorrow so it will feel inadequate for the muscle endurance needed and lightheadedness and nausea can happen. This feeling will pass quickly after workout (it will pass even faster if you'll take a brisk walk for 5-10 minutes after workout), your appetite will pick up strongly for the remainder of the day after workout, and the problem will not occur in your next workout this week after breaking that barrier today with your first resistance training workout in over a week. Your body will take the signal to start storing glycogen again and that will 1) increase your metabolism and 2) prep your body for the next workout so it has the energy it needs available on hand.
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 45 sec
2 sets
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and stretch calves
3 sets
Incline Dumbbell Press x 12-15
Situps x 15
Incline Dumbbell Rows x 12-15
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
2 sets
Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5-7 each leg
FFE Bodyweight Split Squat x 6-8 each leg
Rest 75-90 sec and roll piriformis
3 sets
Incline Dumbbell Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown as time permits
Roll calves, pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
12/7/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
4 sets
Weighted Crunches x 25
Rest 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
4 sets
Weighted Crunches x 25
Rest 60 sec
12/4/20
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 60 sec
2 sets
Calf Raises x 15-20 Tempo 2210
One Leg Stiff Leg Deadlift x 10-12 each (start light and don't get aggressive on weight...let it pump blood into it and begin to loosen up) Tempo 3010
Bodyweight Walking Lunges with Broomstick on Back x 10 each leg
Plate Front Raise x 10 (light)
Low Incline Rear Laterals x 12-15 (light)
No rest
4 sets
Incline Dumbbell Press x 10-12
Crunch with Leg Extension x 10 each leg
Incline Dumbbell Rows x 10-12
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Alternating One Arm Dumbbell Upright Rows x 6-8 each arm
Plate Front Raise x 10 (build up as heavy as you can handle under control) Tempo 2010
Dumbbell Pullovers x 10-12 Tempo 2010
Low Incline Rear Laterals x 10-12
Rest 60-90 sec and stretch pecs with dumbbells on bench
2 sets
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3010
Incline Dumbbell Hammer Curl x 10-12 Tempo 3110
FFE Stepping Lunges (bodyweight only) x 8-10 each leg
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch.
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 60 sec
2 sets
Calf Raises x 15-20 Tempo 2210
One Leg Stiff Leg Deadlift x 10-12 each (start light and don't get aggressive on weight...let it pump blood into it and begin to loosen up) Tempo 3010
Bodyweight Walking Lunges with Broomstick on Back x 10 each leg
Plate Front Raise x 10 (light)
Low Incline Rear Laterals x 12-15 (light)
No rest
4 sets
Incline Dumbbell Press x 10-12
Crunch with Leg Extension x 10 each leg
Incline Dumbbell Rows x 10-12
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Alternating One Arm Dumbbell Upright Rows x 6-8 each arm
Plate Front Raise x 10 (build up as heavy as you can handle under control) Tempo 2010
Dumbbell Pullovers x 10-12 Tempo 2010
Low Incline Rear Laterals x 10-12
Rest 60-90 sec and stretch pecs with dumbbells on bench
2 sets
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3010
Incline Dumbbell Hammer Curl x 10-12 Tempo 3110
FFE Stepping Lunges (bodyweight only) x 8-10 each leg
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch.
11/20/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunch x 20
One Leg Leg Press x 12-15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
FFE Barbell Stepping Lunges x 8-10 each leg
Rest 2 minutes
Leg Curls x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Barbell Step Ups x 10 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch x 20
Rest 60 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunch x 20
One Leg Leg Press x 12-15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
FFE Barbell Stepping Lunges x 8-10 each leg
Rest 2 minutes
Leg Curls x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Barbell Step Ups x 10 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch x 20
Rest 60 sec
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
11/16/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunch with leg extension x 10 each side Tempo 2010
Rest 10 sec
Plank x 30 sec
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to bridge of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunch with leg extension x 10 each side Tempo 2010
Rest 10 sec
Plank x 30 sec
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
11/13/20
Warmup as time permits:
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 (leg flushing warmup to help elimate soreness) - keep this all light
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight Lunges in Place x 8 each leg
Rest 60 sec
5 sets
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 2 minutes
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 2 minutes
4 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 2 min
Weighted Dips x 4-6 Tempo 3010
Rest 60 sec
Weighted Crunch with Leg Extension x 10 each side
Rest 75 sec
3 sets
Dumbbell Pullovers x 8-10
Rest 75 sec
Dumbbell External Rotation x 10-12 each side
Rest 75 sec
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 as time permits:
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 (leg flushing warmup to help elimate soreness) - keep this all light
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight Lunges in Place x 8 each leg
Rest 60 sec
5 sets
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 2 minutes
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 2 minutes
4 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 2 min
Weighted Dips x 4-6 Tempo 3010
Rest 60 sec
Weighted Crunch with Leg Extension x 10 each side
Rest 75 sec
3 sets
Dumbbell Pullovers x 8-10
Rest 75 sec
Dumbbell External Rotation x 10-12 each side
Rest 75 sec
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
11/9/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunch with Leg Extension x 10 each leg
One Leg Leg Press x 12-15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Back Squat x 12-15 Tempo 2010
Rest 2 minutes
Leg Curls x 8-10 Tempo 3010
Rest 2 minutes
3 sets
FFE Barbell Stepping Lunges x 8-10 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch with Leg Extension x 10 each leg
Rest 60 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunch with Leg Extension x 10 each leg
One Leg Leg Press x 12-15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Back Squat x 12-15 Tempo 2010
Rest 2 minutes
Leg Curls x 8-10 Tempo 3010
Rest 2 minutes
3 sets
FFE Barbell Stepping Lunges x 8-10 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch with Leg Extension x 10 each leg
Rest 60 sec
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
11/6/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunch with leg extension x 12 each side Tempo 2010
Rest 10 sec
Hanging Knee Raises x 12 Tempo 3010
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunch with leg extension x 12 each side Tempo 2010
Rest 10 sec
Hanging Knee Raises x 12 Tempo 3010
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
11/2/20
Warmup as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Rest 90 sec
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Regular Weighted Crunches x 20
Rest 75 sec
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 as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Rest 90 sec
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Regular Weighted Crunches x 20
Rest 75 sec
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
10/30/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Barbell Lunges x 6-8 each leg
Rest 2 minutes
Leg Curls x 6-8 Tempo 4010
Rest 2 minutes
4 sets
Barbell Step Ups x 10-12 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch with Leg Extension x 10 each leg
Rest 60 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Barbell Lunges x 6-8 each leg
Rest 2 minutes
Leg Curls x 6-8 Tempo 4010
Rest 2 minutes
4 sets
Barbell Step Ups x 10-12 each leg
Rest 90 sec
1 Leg Stiff Leg Deadlift x 6-8 each leg
Rest 90 sec
Weighted Crunch with Leg Extension x 10 each leg
Rest 60 sec
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
10/28/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
10/26/20
Warmup as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunch with Leg Extension x 10 each leg
Rest 90 sec
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 as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunch with Leg Extension x 10 each leg
Rest 90 sec
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
10/23/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 20
Rest 2 minutes
Barbell Lunges x 6-8 each leg
Rest 2 minutes
4 sets
Barbell Step Ups x 10-12 each leg
Rest 45 sec
Standing Calf Raises x 25-30 reps
Rest 90 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 20
Rest 2 minutes
Barbell Lunges x 6-8 each leg
Rest 2 minutes
4 sets
Barbell Step Ups x 10-12 each leg
Rest 45 sec
Standing Calf Raises x 25-30 reps
Rest 90 sec
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
10/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Standing Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Close Grip Bench Press x 2-4 50X0
Rest 2 min
6 sets
Lying Tricep Extension with a Straight Barbell instead of EZ Bar x 2-4 Tempo 50X0
Rest 2 min
Seated Zottman Curls x 2-4 Tempo 50X0
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Standing Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Close Grip Bench Press x 2-4 50X0
Rest 2 min
6 sets
Lying Tricep Extension with a Straight Barbell instead of EZ Bar x 2-4 Tempo 50X0
Rest 2 min
Seated Zottman Curls x 2-4 Tempo 50X0
Rest 2 min
10/12/20
Warmup as time permits:
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.
5 sets
One Arm Dumbbell Row x 4-6 50X0
Rest 20 sec
One Arm Dumbbell Row x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Pushups x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Barbell Upright Rows using EZ Curl Bar x 12-15 Tempo 20X0
Rest 2 minutes
Weighted Dips x 4-6 Tempo 32X0
Flat Dumbbell Flyes x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunches x 15-20 reps
Rest 90 sec
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 as time permits:
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.
5 sets
One Arm Dumbbell Row x 4-6 50X0
Rest 20 sec
One Arm Dumbbell Row x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Pushups x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Barbell Upright Rows using EZ Curl Bar x 12-15 Tempo 20X0
Rest 2 minutes
Weighted Dips x 4-6 Tempo 32X0
Flat Dumbbell Flyes x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunches x 15-20 reps
Rest 90 sec
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
10/9/20
Warmup as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunches x 15-20 reps
Rest 90 sec
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 as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
4 sets
Weighted Crunches x 15-20 reps
Rest 90 sec
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
10/7/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 5 reps, then heavier x 2 reps, then heavier x 1 rep before starting into the superset.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
10/5/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Leg Curls x 15, 12
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Leg Curls x 6-8 Tempo 40X0
Rest 60 seconds
Barbell Lunges x 10-12 each leg
Rest 90 seconds
3 sets
Barbell Step Ups x 10-12 each leg
Rest 45 sec
Standing Calf Raises x 25-30 reps
Rest 90 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Leg Curls x 15, 12
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Leg Curls x 6-8 Tempo 40X0
Rest 60 seconds
Barbell Lunges x 10-12 each leg
Rest 90 seconds
3 sets
Barbell Step Ups x 10-12 each leg
Rest 45 sec
Standing Calf Raises x 25-30 reps
Rest 90 sec
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
10/2/20
Warmup as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
3 sets
Bosu Ball Crunches x 20-25
Rest 90 sec
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 as time permits:
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.
5 sets
Medium Width Underhand Chinup x 4-6 50X0
Wide Grip Pulldowns x 12-15 Tempo 30X0
Rest 2 minutes
Incline Barbell Press x 4-6 Tempo 50X0
Incline Dumbbell Press x 12-15 Tempo 30X0
Rest 2 minutes
3 sets
Incline Dumbbell Rows x 4-6 Tempo 3120
Seated Cable Face Pull x 12-15 Tempo 20X1
Dips x 4-6 Tempo 32X0
Cable Crossover Fly x 12-15 Tempo 20X0
Rest 2 minutes
3 sets
Bosu Ball Crunches x 20-25
Rest 90 sec
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
9/30/20
Warmup as time permits:
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
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Ball Pike x 10
Ball Crunches x 15 Tempo 3010
Crunch with Leg Extension x 10 each leg
Rest 2 min
3 sets
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 90 sec
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 as time permits:
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
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Ball Pike x 10
Ball Crunches x 15 Tempo 3010
Crunch with Leg Extension x 10 each leg
Rest 2 min
3 sets
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 90 sec
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
9/28/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Snatch Grip Behind Neck Press x 12-15 Tempo 2011
Rest 60 seconds
Incline Dumbbell Rows x 12-15 Tempo 21X0
Rest 90 seconds
3 sets
Back Squat x 12-15
Rest 2 minutes
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Situps x 15
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Snatch Grip Behind Neck Press x 12-15 Tempo 2011
Rest 60 seconds
Incline Dumbbell Rows x 12-15 Tempo 21X0
Rest 90 seconds
3 sets
Back Squat x 12-15
Rest 2 minutes
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
9/26/20
Warmup as time permits:
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.
6 sets
Flat Dumbbell Bench Press x 12, 10, 8, 8, 10, 12
Rest 120 sec
4 sets
Incline Dumbbell Press x 10-12
Rest 75 sec
Dumbbell Pullovers x 12-15
Rest 75 sec
4 sets
Cable Flyes x 12-15
Rest 90 sec
4 sets
Dips x 10-12
Rest 90 sec
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 as time permits:
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.
6 sets
Flat Dumbbell Bench Press x 12, 10, 8, 8, 10, 12
Rest 120 sec
4 sets
Incline Dumbbell Press x 10-12
Rest 75 sec
Dumbbell Pullovers x 12-15
Rest 75 sec
4 sets
Cable Flyes x 12-15
Rest 90 sec
4 sets
Dips x 10-12
Rest 90 sec
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
9/24/20
Warmup as time permits:
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
Pike to Corkscrew x 3-5
Ball Crunches with weight x 15
Leg Curls x 15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Rope Upright Rows x 8-10
Incline Rear Laterals x 8-10
Stretch Pecs with Dumbbells x 60 sec
Rest 60 sec
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each
Plank x 45-60 sec
Rest 2 min
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 as time permits:
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
Pike to Corkscrew x 3-5
Ball Crunches with weight x 15
Leg Curls x 15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Rope Upright Rows x 8-10
Incline Rear Laterals x 8-10
Stretch Pecs with Dumbbells x 60 sec
Rest 60 sec
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each
Plank x 45-60 sec
Rest 2 min
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
9/23/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light and easy today)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Barbell Press x 6-8 Tempo 40X0
Rest 90 seconds
One Arm Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Rear Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Two Arm Dumbbell Upright Rows x 10-12 Tempo 3010
Rest 3 minutes
Cooldown
Any of the following as time permits:
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light and easy today)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Barbell Press x 6-8 Tempo 40X0
Rest 90 seconds
One Arm Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Rear Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Two Arm Dumbbell Upright Rows x 10-12 Tempo 3010
Rest 3 minutes
Cooldown
Any of the following as time permits:
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
9/21/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Pike to Corkscrew x 5
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Stepping Barbell Lunges in Place x 6 each leg
Rest 30 seconds
Crunch Leg with Extension x 10 each leg
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Pike to Corkscrew x 5
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Stepping Barbell Lunges in Place x 6 each leg
Rest 30 seconds
Crunch Leg with Extension x 10 each leg
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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
9/18/20
Warmup as time permits:
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
Crunch with Leg Extension x 10 each leg
Leg Curls x 15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Incline Rear Laterals x 15-20
Stretch Pecs with Dumbbells x 60 sec
No Rest
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each
Hanging Knee Raises x 8-10
Weighted Crunches x 15
Rest 2 min
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 as time permits:
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
Crunch with Leg Extension x 10 each leg
Leg Curls x 15
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Incline Rear Laterals x 15-20
Stretch Pecs with Dumbbells x 60 sec
No Rest
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each
Hanging Knee Raises x 8-10
Weighted Crunches x 15
Rest 2 min
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
9/16/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light, purpose is circulating blood through the hamstrings to keep them loose)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Incline Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Side Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Low Incline Rear Laterals x 10-12 Tempo 3010
Rest 3 minutes
Cooldown
Any of the following as time permits:
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light, purpose is circulating blood through the hamstrings to keep them loose)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Incline Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Side Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Low Incline Rear Laterals x 10-12 Tempo 3010
Rest 3 minutes
Cooldown
Any of the following as time permits:
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Swiss Ball Crunches x 20
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
One Leg Barbell Split Squat x 6-8 each leg
Rest 30 seconds
Crunch Leg with Extension x 10 each leg
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Swiss Ball Crunches x 20
Leg Curls x 15, 12, 10
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
One Leg Barbell Split Squat x 6-8 each leg
Rest 30 seconds
Crunch Leg with Extension x 10 each leg
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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
9/11/20
Warmup as time permits:
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
Weighted Bosu Ball Crunches x 20
Leg Curls x 15
Bodyweight Lunges in Place x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Rear Laterals x 15-20
Stretch Pecs with Dumbbells x 60 sec
No Rest
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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 as time permits:
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
Weighted Bosu Ball Crunches x 20
Leg Curls x 15
Bodyweight Lunges in Place x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Rear Laterals x 15-20
Stretch Pecs with Dumbbells x 60 sec
No Rest
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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
9/9/20
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 1
Weighted Crunches x 15
Bird Dogs x 5 each side
Hanging Knee Raises x 8-10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Leg Curls x 15,12, 8
Bosu Ball Crunches x 15-20
Rockups x 15-20
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Incline Dumbbell Row x 6-8
Pushups x AMAP (as many as possible) with bodyweight only and perfect form
Jump Rope x 45 sec
Rest 30 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
4 sets
Low Incline Rear Laterals Partial/Full/Partial x 12-15 of each type
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
3 sets
EZ Bar Tricep Extensions x 12, 10, 10
Stepping Dumbbell Lunges x 8, 6, 6 each leg
Rest 60 sec
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
Warmup
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 1
Weighted Crunches x 15
Bird Dogs x 5 each side
Hanging Knee Raises x 8-10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Leg Curls x 15,12, 8
Bosu Ball Crunches x 15-20
Rockups x 15-20
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Incline Dumbbell Row x 6-8
Pushups x AMAP (as many as possible) with bodyweight only and perfect form
Jump Rope x 45 sec
Rest 30 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
4 sets
Low Incline Rear Laterals Partial/Full/Partial x 12-15 of each type
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
3 sets
EZ Bar Tricep Extensions x 12, 10, 10
Stepping Dumbbell Lunges x 8, 6, 6 each leg
Rest 60 sec
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Bosu Crunches x 20
Leg Curls x 15, 12
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Stepping Barbell Lunges in Place x 6-8 each leg
Rest 30 seconds
Bosu Crunch Knee Knee with a small weight behind head x 8 reps
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Bosu Crunches x 20
Leg Curls x 15, 12
Walking Bodyweight Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
4 sets
Snatch Grip Behind the Neck Press x 6-8 Tempo 40X0
Stretch Pecs with Dumbbells x 60 sec
Rest 30 seconds
Wide Grip Pulldowns x 6-8 Tempo 40X0
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Stepping Barbell Lunges in Place x 6-8 each leg
Rest 30 seconds
Bosu Crunch Knee Knee with a small weight behind head x 8 reps
Rest 90 seconds
4 sets
Low Incline Rear Laterals Heavy/Light/Heavy x 12-15 of each version
Rest 2 minutes
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
9/2/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 15, 12
Bodyweight Lunges in Place x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Rear Laterals x 15
Stretch Pecs with Dumbbells x 60 sec
Floor Cobra x 15
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Crunches on Bosu Ball x 20
Plank x 45 sec
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Weighted Crunches x 20
Leg Curls x 15, 12
Bodyweight Lunges in Place x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Rear Laterals x 15
Stretch Pecs with Dumbbells x 60 sec
Floor Cobra x 15
Rest 90 seconds and roll Lats and rotator cuffs
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Crunches on Bosu Ball x 20
Plank x 45 sec
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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
8/31/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light, purpose is circulating blood through the hamstrings to keep them loose)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Incline Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Side Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 3 minutes
Cooldown
Any of the following as time permits:
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12 (light, purpose is circulating blood through the hamstrings to keep them loose)
Bodyweight Lunges in place x 8 each leg
Rest 30 seconds
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 seconds
Incline Dumbbell Rows x 6-8 Tempo 40X0
Rest 90 sec
5 sets
Side Laterals x 6-8 Tempo 20X1
Rope Cable Upright Rows x 8-10 Tempo 20X1
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 3 minutes
Cooldown
Any of the following as time permits:
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
8/26/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Leg Curls x 15, 12, 10
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Situps x 15
Rockups x 20
Plank x 45 sec
Rest 90 sec
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Side Laterals x 10
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Leg Curls x 15, 12, 10
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Situps x 15
Rockups x 20
Plank x 45 sec
Rest 90 sec
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Side Laterals x 10
Dumbbell Wrist Curls x 12-15
Reverse Wrist Curls x 15-20
Rest 30 sec
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 10 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 25
Rest 30 sec
3 sets
Leg Curls x 20, 15, 12
45 Degree Hyperextension x 10-12
Incline Dumbbell Press x 10, 8, 6
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Front Squats x 8
Rest 90 sec
3 sets
Rear Laterals x 15
Wide Grip Pulldowns x 15, 12, 10
Flat Dumbbell Tricep Extensions x 15, 12, 12
Incline Dumbbell Curls x 15, 12, 12
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds
Rest 2 min and stretch anything in the legs
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 10 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 25
Rest 30 sec
3 sets
Leg Curls x 20, 15, 12
45 Degree Hyperextension x 10-12
Incline Dumbbell Press x 10, 8, 6
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Front Squats x 8
Rest 90 sec
3 sets
Rear Laterals x 15
Wide Grip Pulldowns x 15, 12, 10
Flat Dumbbell Tricep Extensions x 15, 12, 12
Incline Dumbbell Curls x 15, 12, 12
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds
Rest 2 min and stretch anything in the legs
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
8/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Incline Dumbbell Rows x 6-8
Rest 10 sec
Cable Crossover Rear Laterals x 8-10
Rest 10 sec
Standing Rear Laterals x 8-10 Tempo 3012
Rest 2 minutes
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
2 sets
Leg Curls x 20, 15, 10
45 Degree Hyperextensions x 8-12
Bodyweight Stepping Lunges in Place x 8-10 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Weighted Crunches x 15
Rockups x 25
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Incline Dumbbell Rows x 6-8
Rest 10 sec
Cable Crossover Rear Laterals x 8-10
Rest 10 sec
Standing Rear Laterals x 8-10 Tempo 3012
Rest 2 minutes
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
2 sets
Leg Curls x 20, 15, 10
45 Degree Hyperextensions x 8-12
Bodyweight Stepping Lunges in Place x 8-10 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Weighted Crunches x 15
Rockups x 25
Rest 90 sec
8/19/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
3 sets
Leg Curls x 20, 15, 10
45 Degree Hyperextensions x 8-12
Dumbbell Stepping Lunges in Place x 6-8 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Pullovers x 15, 12, 10
Flat Dumbbell Flyes x 15, 12, 10
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Light Intensity Semi Sprint on Treadmill at 1 Degree Incline for 60 sec
Rest 2 min and stretch anything in the legs if you want to
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
3 sets
Leg Curls x 20, 15, 10
45 Degree Hyperextensions x 8-12
Dumbbell Stepping Lunges in Place x 6-8 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Pullovers x 15, 12, 10
Flat Dumbbell Flyes x 15, 12, 10
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Light Intensity Semi Sprint on Treadmill at 1 Degree Incline for 60 sec
Rest 2 min and stretch anything in the legs if you want to
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Lightly Weighted Ball Crunches x 15-20 reps
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Reverse Crunches x 15-20
Rest 30 sec
3 sets
Leg Curls x 15, 10, 10
45 Degree Hyperextensions x 8-10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Incline Dumbbell Press x 12, 10, 8, 8
Incline Dumbbell Rows x 12, 10, 8, 8
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Jump Rope x 30 seconds
Bodyweight Lunges x 60 seconds
Situps x 45 seconds
Rockups x 45 seconds
Cobras x 15
Squat Jumps x 30 seconds
Mountain Climbers x 30 seconds
Rest 90 sec and stretch or Roll Hams, Quads, and/or piriformis
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Lightly Weighted Ball Crunches x 15-20 reps
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Reverse Crunches x 15-20
Rest 30 sec
3 sets
Leg Curls x 15, 10, 10
45 Degree Hyperextensions x 8-10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Incline Dumbbell Press x 12, 10, 8, 8
Incline Dumbbell Rows x 12, 10, 8, 8
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Jump Rope x 30 seconds
Bodyweight Lunges x 60 seconds
Situps x 45 seconds
Rockups x 45 seconds
Cobras x 15
Squat Jumps x 30 seconds
Mountain Climbers x 30 seconds
Rest 90 sec and stretch or Roll Hams, Quads, and/or piriformis
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
8/12/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Lightly Weighted Ball Crunches x 15-20 reps
Rest 30 sec
3 sets
Leg Curls x 15, 10, 8
Pushups x AMAP
Renegade Row x 6-8 each side
Bodyweight One Leg Split Squat x 6-8 each
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Lunge Jumps x 8 each leg
Rear Laterals x 15, 12, 10
Squat Jumps x 8 each leg
Side Laterals x 15, 12, 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Lightly Weighted Ball Crunches x 15-20 reps
Rest 30 sec
3 sets
Leg Curls x 15, 10, 8
Pushups x AMAP
Renegade Row x 6-8 each side
Bodyweight One Leg Split Squat x 6-8 each
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Lunge Jumps x 8 each leg
Rear Laterals x 15, 12, 10
Squat Jumps x 8 each leg
Side Laterals x 15, 12, 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
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
8/7/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Leg Curls x 15, 10, 8
Incline Dumbbell Press x 12, 10, 8
Wide Grip Pulldowns 12, 10, 8
Bodyweight Walking Lunges x 12 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Bosu Crunch Knee Knee x 8
Rockups x 20
Weighted Crunches x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Rear Laterals x 10-15
Rear Cable Crossover x 10-15
Floor Cobra x 12-15
Lunge Jumps x 10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Preacher Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Dumbbell Wrist Curls x 15, 12, 12
Rest 90 sec
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Leg Curls x 15, 10, 8
Incline Dumbbell Press x 12, 10, 8
Wide Grip Pulldowns 12, 10, 8
Bodyweight Walking Lunges x 12 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Bosu Crunch Knee Knee x 8
Rockups x 20
Weighted Crunches x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Rear Laterals x 10-15
Rear Cable Crossover x 10-15
Floor Cobra x 12-15
Lunge Jumps x 10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Preacher Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Dumbbell Wrist Curls x 15, 12, 12
Rest 90 sec
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
8/5/20
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 3
Leg Slides x 15 each side
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
5 sets
Reverse Crunches x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Flat Flyes x 15, 12, 10 (increasing weight each set)
Dumbbell Pullovers x 15, 12, 10 (increasing weight)
Lunge Jumps x 8 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 12-15
Bodyweight One Leg Split Squat x 8-10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Outdoor Run x 60 seconds run as hard and fast as you can handle for the 60 sec
Walk x 2 minutes
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 3
Leg Slides x 15 each side
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
5 sets
Reverse Crunches x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Flat Flyes x 15, 12, 10 (increasing weight each set)
Dumbbell Pullovers x 15, 12, 10 (increasing weight)
Lunge Jumps x 8 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 12-15
Bodyweight One Leg Split Squat x 8-10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Outdoor Run x 60 seconds run as hard and fast as you can handle for the 60 sec
Walk x 2 minutes
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
7/28/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
ON ALL EXERCISES THAT HAVE A REDUCTION IN REPS ON EACH SET, INCREASE WEIGHT ON EACH SET
4 sets
Vacuums x 2
Bosu Ball Crunches x 15-20
Rest 45 seconds
3 sets
Ball Pike to Corkscrew x 3-4
Wide Grip Pulldowns x 12, 7, 5
Bodyweight Lunges in place x 8 each leg
Rest 90 sec and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Bench Press x 12, 7, 5
Bodyweight One Leg Split Squat x 5 each leg
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 8
Preacher Curls x 12, 10, 8
Jump Rope x 60 seconds
Rest 60 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch 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.
ON ALL EXERCISES THAT HAVE A REDUCTION IN REPS ON EACH SET, INCREASE WEIGHT ON EACH SET
4 sets
Vacuums x 2
Bosu Ball Crunches x 15-20
Rest 45 seconds
3 sets
Ball Pike to Corkscrew x 3-4
Wide Grip Pulldowns x 12, 7, 5
Bodyweight Lunges in place x 8 each leg
Rest 90 sec and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Bench Press x 12, 7, 5
Bodyweight One Leg Split Squat x 5 each leg
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 8
Preacher Curls x 12, 10, 8
Jump Rope x 60 seconds
Rest 60 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch 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
7/27/20
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.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Crunches x 25
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Rockups x 25
Rest 30 seconds
3 sets
One Leg Stiff leg Deadlift x 10 each
Calf Raises x 40
Squat Jumps x 15
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x 15-20
One Leg Splits Squats x 12 each leg with a broomstick on back
Stationary Lunge Pulse x 10-12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Situps x 60 seconds
Lunges in Place x 60 seconds
Crunches x 60 seconds
Rest 30 sec
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 3
Leg Slides x 10 each side
Crunches x 25
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Rockups x 25
Rest 30 seconds
3 sets
One Leg Stiff leg Deadlift x 10 each
Calf Raises x 40
Squat Jumps x 15
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x 15-20
One Leg Splits Squats x 12 each leg with a broomstick on back
Stationary Lunge Pulse x 10-12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Situps x 60 seconds
Lunges in Place x 60 seconds
Crunches x 60 seconds
Rest 30 sec
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
7/25/20
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 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Ball Crunches x 25
Rest 30 seconds
3 sets
Lunge Jumps x 8 each leg
Weighted Crunches x 20-25
Squat Jumps x 10
Calf Raises x 20
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x AMAP
Light Weight Dumbbell Step Ups x 20 left leg
Pushup Position x 30-45 sec
Light Weight Dumbbell Step Ups x 20 left leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
60 sec semi-sprint at a speed that you could have probably done for 70-80 seconds
Rest 60 sec
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 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Ball Crunches x 25
Rest 30 seconds
3 sets
Lunge Jumps x 8 each leg
Weighted Crunches x 20-25
Squat Jumps x 10
Calf Raises x 20
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x AMAP
Light Weight Dumbbell Step Ups x 20 left leg
Pushup Position x 30-45 sec
Light Weight Dumbbell Step Ups x 20 left leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
60 sec semi-sprint at a speed that you could have probably done for 70-80 seconds
Rest 60 sec
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
7/23/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 15 each side
Crunches x 15
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 15
Rest 30-60 seconds
3 sets
Bosu Ball Balance x 30 sec
Wide Grip Pulldowns x 12, 10, 8
Squat Jumps x 10
Calf Raises x 40
Rest 60-90 seconds
3 sets
Dumbbell Step Ups x 10 each leg
Lunge Pulse x 15 each leg
Situps x 15
Crunches x 40
Pushup Position x 30-45 sec
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
1 set
Burpees x 8-10
Bicycles x 25 each side
Mountain Climbers x 20 each leg
Bodyweight Squats x 20
Crunches x 25
Rest 90 sec
1 set
Jog 5 min
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 3
Leg Slides x 15 each side
Crunches x 15
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 15
Rest 30-60 seconds
3 sets
Bosu Ball Balance x 30 sec
Wide Grip Pulldowns x 12, 10, 8
Squat Jumps x 10
Calf Raises x 40
Rest 60-90 seconds
3 sets
Dumbbell Step Ups x 10 each leg
Lunge Pulse x 15 each leg
Situps x 15
Crunches x 40
Pushup Position x 30-45 sec
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
1 set
Burpees x 8-10
Bicycles x 25 each side
Mountain Climbers x 20 each leg
Bodyweight Squats x 20
Crunches x 25
Rest 90 sec
1 set
Jog 5 min
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
7/21/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12-15
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight One Leg Split Squats x 8 each leg
Bodyweight Lunges in Place x 8 each leg
Hip Thrusts x 20
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises x 30
Stretch Pecs with dumbbells x 60 sec
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
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12-15
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight One Leg Split Squats x 8 each leg
Bodyweight Lunges in Place x 8 each leg
Hip Thrusts x 20
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises x 30
Stretch Pecs with dumbbells x 60 sec
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
7/14/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Weighted Crunches x 25 (breathe out forcefully with every rep, similar to the way you do on a vacuum)
Rest 30 seconds
3 sets
Ball Leg Curls x 15, 12, 10
Bicycles x 25 each side
Jump Rope 60 seconds
Rest 60 sec
2 sets
Flat Dumbbell Flyes x 15, 12
Lightweight Deep Dumbbell Front Squats x 25-30
Dumbbell Pullovers x 20,15
Bodyweight Lunges in Place x 15-20 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Low Incline Dumbbell Rear Laterals x 15, 12
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 15, 12
Rest 60 seconds
1 set
Jog super slow for 3 min
Light Effort Sprint 60 seconds
Jog super slow for 5 min
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
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Weighted Crunches x 25 (breathe out forcefully with every rep, similar to the way you do on a vacuum)
Rest 30 seconds
3 sets
Ball Leg Curls x 15, 12, 10
Bicycles x 25 each side
Jump Rope 60 seconds
Rest 60 sec
2 sets
Flat Dumbbell Flyes x 15, 12
Lightweight Deep Dumbbell Front Squats x 25-30
Dumbbell Pullovers x 20,15
Bodyweight Lunges in Place x 15-20 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Low Incline Dumbbell Rear Laterals x 15, 12
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 15, 12
Rest 60 seconds
1 set
Jog super slow for 3 min
Light Effort Sprint 60 seconds
Jog super slow for 5 min
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.
ON ALL EXERCISES THAT HAVE A REDUCTION IN REPS ON EACH SET, INCREASE WEIGHT ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Ball Pike x 8-10
Wide Grip Pulldowns x 10, 7, 5
Bodyweight Lunges in place x 5 each leg
Rest 90 sec and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Bench Press x 10, 7, 5
Bodyweight One Leg Split Squat x 6-10 each leg
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 8
Rope cable Curls x 12, 10, 8
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Jump Rope 2 min
Situps x 20
Rest 30 sec
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.
ON ALL EXERCISES THAT HAVE A REDUCTION IN REPS ON EACH SET, INCREASE WEIGHT ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Ball Pike x 8-10
Wide Grip Pulldowns x 10, 7, 5
Bodyweight Lunges in place x 5 each leg
Rest 90 sec and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Bench Press x 10, 7, 5
Bodyweight One Leg Split Squat x 6-10 each leg
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 8
Rope cable Curls x 12, 10, 8
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Jump Rope 2 min
Situps x 20
Rest 30 sec
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
7/10/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Ball Leg Curls x 15
Situps x 10
Ball Jack x10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Rows x 12, 10, 7 (increase weight each set)
Lunge Jumps x 6 each leg
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 18,15,12 (increase weight each set)
Low Incline Dumbbell Rear Laterals x 15, 12, 10 (increase weight each set)
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Pushups x 25
Squat Jumps x 10
Seated Hammer Curls x 15, 12, 10
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Swim continuously in the pool for 1 minute at max effort (or sprint 60 seconds)
Rest 2 min
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
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Ball Leg Curls x 15
Situps x 10
Ball Jack x10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Rows x 12, 10, 7 (increase weight each set)
Lunge Jumps x 6 each leg
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 18,15,12 (increase weight each set)
Low Incline Dumbbell Rear Laterals x 15, 12, 10 (increase weight each set)
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Pushups x 25
Squat Jumps x 10
Seated Hammer Curls x 15, 12, 10
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Swim continuously in the pool for 1 minute at max effort (or sprint 60 seconds)
Rest 2 min
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
7/8/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Low Incline Dumbbell Rear Laterals x 10-12
Squat Jumps x 10
Rest 90 sec
4 sets
Weighted Parallel Grip Pullups x 12, 10, 8 (if and when you are no longer able to do 8-10 reps, switch to parallel grip pulldowns for the remaining sets)
Situps x 20
Jump Rope x 60 sec
Rest 75 seconds
3 sets
One Arm Dumbbell Bench Press x 12,10,8 each arm (use plate loaded to go as heavy as possible for the rep range, adding weight each set)
Rest 90 sec
3 sets
Incline Dumbbell Curls x 12, 10, 8
Dumbbell Pullovers x 20, 15, 10 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Jump Rope 60 sec
No rest
3 Sets
Tricep Rope Pushdowns x 12, 10, 8
One Leg Barbell Split Squat x 12, 10, 8 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Low Incline Dumbbell Rear Laterals x 10-12
Squat Jumps x 10
Rest 90 sec
4 sets
Weighted Parallel Grip Pullups x 12, 10, 8 (if and when you are no longer able to do 8-10 reps, switch to parallel grip pulldowns for the remaining sets)
Situps x 20
Jump Rope x 60 sec
Rest 75 seconds
3 sets
One Arm Dumbbell Bench Press x 12,10,8 each arm (use plate loaded to go as heavy as possible for the rep range, adding weight each set)
Rest 90 sec
3 sets
Incline Dumbbell Curls x 12, 10, 8
Dumbbell Pullovers x 20, 15, 10 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Jump Rope 60 sec
No rest
3 Sets
Tricep Rope Pushdowns x 12, 10, 8
One Leg Barbell Split Squat x 12, 10, 8 each leg
Rest 90 sec
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.
2 sets
Bird Dog x 10 each side
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Wide Grip Pulldowns x 15, 12, 10
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Incline Barbell Press x 15, 12, 12
Lunge Jumps x 3 each leg
Incline Dumbbell Curls x 15
Standing Calf Raise x 15-20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
1 sets
Jog 5 min
Sprint 30 seconds
Jog 5 min
Sprint 30 seconds
Jog 5 min
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
Bird Dog x 10 each side
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
Wide Grip Pulldowns x 15, 12, 10
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Incline Barbell Press x 15, 12, 12
Lunge Jumps x 3 each leg
Incline Dumbbell Curls x 15
Standing Calf Raise x 15-20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
1 sets
Jog 5 min
Sprint 30 seconds
Jog 5 min
Sprint 30 seconds
Jog 5 min
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
7/3/20
Warmup (if roller and lacrosse ball are available)
Foam Roll any of the following: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Situps x 15
Crunches x 25
Rest 30 sec
3 sets
Jump Rope x 60 seconds
Bicycles x 25 each side
Hip Thrusts x 40
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups x AMAP (as many as possible)
Bodyweight Lunges in Place x 45 sec
Floor Cobras x 12-15
Calf Raise x 30 reps
Bodyweight Squat x 60 sec
Rest 90 sec
3 sets
60 second wind Sprints at 70% effort
Rest 90 seconds
Warmup (if roller and lacrosse ball are available)
Foam Roll any of the following: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Situps x 15
Crunches x 25
Rest 30 sec
3 sets
Jump Rope x 60 seconds
Bicycles x 25 each side
Hip Thrusts x 40
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups x AMAP (as many as possible)
Bodyweight Lunges in Place x 45 sec
Floor Cobras x 12-15
Calf Raise x 30 reps
Bodyweight Squat x 60 sec
Rest 90 sec
3 sets
60 second wind Sprints at 70% effort
Rest 90 seconds
7/2/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 1
1 leg stiff leg deadlift x 10 each leg
Weighted crunches x 20
Rest 60 sec and roll quads or piriformis
Roll lats and stretch pecs
3 sets
Seated Dumbbell Clean x 8 each arm
Bosu Ball Crunches x 20
Side laterals x 20,15,10 increasing weight each set
Rest 90 sec and do whatever is needed to keep hips and lats loose
2 sets
Bodyweight Lunges x 5 each leg
Hip Thrusts x 20,15,12 increasing weight
Situps x 10
Rockups x 15
Rest 90 sec and Roll quads and/or piriformis
3 sets
Behind Neck Press x 14, 10, 7
One Arm Dumbbell Row x 14, 10, 7
Squat Jumps x 8
Rest 90 sec and stretch pecs and roll lats
3 sets
Rope Tricep extensions 25, 20, 15
Front raise x 15
Dumbbell Wrist curls x 15
Jump rope x 60 sec
No rest
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 1
1 leg stiff leg deadlift x 10 each leg
Weighted crunches x 20
Rest 60 sec and roll quads or piriformis
Roll lats and stretch pecs
3 sets
Seated Dumbbell Clean x 8 each arm
Bosu Ball Crunches x 20
Side laterals x 20,15,10 increasing weight each set
Rest 90 sec and do whatever is needed to keep hips and lats loose
2 sets
Bodyweight Lunges x 5 each leg
Hip Thrusts x 20,15,12 increasing weight
Situps x 10
Rockups x 15
Rest 90 sec and Roll quads and/or piriformis
3 sets
Behind Neck Press x 14, 10, 7
One Arm Dumbbell Row x 14, 10, 7
Squat Jumps x 8
Rest 90 sec and stretch pecs and roll lats
3 sets
Rope Tricep extensions 25, 20, 15
Front raise x 15
Dumbbell Wrist curls x 15
Jump rope x 60 sec
No rest
7/1/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Parallel Grip Pullups x 40 total reps
Weighted Bosu Ball Crunches x 20
Rest 60-90 seconds
3 sets
Weighted Pushups x 13-15
Situps x 15
Low Incline Dumbbell Rear Laterals x 10-12
Rest 90 sec
3 sets
Incline Dumbbell Curls x 13-15
Dumbbell Pullovers x 13-15
Rest 90 sec
1 Set Only
Breathing Back Squats x 50 reps
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Parallel Grip Pullups x 40 total reps
Weighted Bosu Ball Crunches x 20
Rest 60-90 seconds
3 sets
Weighted Pushups x 13-15
Situps x 15
Low Incline Dumbbell Rear Laterals x 10-12
Rest 90 sec
3 sets
Incline Dumbbell Curls x 13-15
Dumbbell Pullovers x 13-15
Rest 90 sec
1 Set Only
Breathing Back Squats x 50 reps
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
Situps x 15
Rockups x 20
Bird Dog x 12 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Pushups x 25
Bodyweight Walking Lunges x 15 each side, 20 each side, 10 each side
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Floor Cobra x 15
Bicycles x 30 each side
Plank x 45 sec
Deep Dumbbell Front Squat x 30 (go super low)
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Outdoor Distance Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
Situps x 15
Rockups x 20
Bird Dog x 12 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Pushups x 25
Bodyweight Walking Lunges x 15 each side, 20 each side, 10 each side
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Floor Cobra x 15
Bicycles x 30 each side
Plank x 45 sec
Deep Dumbbell Front Squat x 30 (go super low)
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Outdoor Distance Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
6/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Crunches x 20
Floor Cobra x 15
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Rows x 8, 6, 4 (go heavy and use plate loaded dumbbell)
Broomstick Good Mornings x 15
Rest 90 sec and stretch Hamstrings with leg up.
3 sets
Flat Bench Press x 14, 10, 7
Rest 2 minutes and roll lats, pecs, and/or rotator cuff
3 sets
Sit-ups x 15
Rockups x 20
Bicycles x 20 each side
Rest 90 sec and foam roll quads and IT bands
3 sets
Barbell Lunges in Place x 8-10 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Crunches x 20
Floor Cobra x 15
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Rows x 8, 6, 4 (go heavy and use plate loaded dumbbell)
Broomstick Good Mornings x 15
Rest 90 sec and stretch Hamstrings with leg up.
3 sets
Flat Bench Press x 14, 10, 7
Rest 2 minutes and roll lats, pecs, and/or rotator cuff
3 sets
Sit-ups x 15
Rockups x 20
Bicycles x 20 each side
Rest 90 sec and foam roll quads and IT bands
3 sets
Barbell Lunges in Place x 8-10 each leg
Rest 2 min
6/24/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Crunches x 15-20
1-leg Stiff Leg Deadlift x 12 each leg
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Bench Press x 8,6,6 (go decently heavy, use the plate loaded dumbbell)
Jump Rope 30 seconds
Rest 30 seconds
One Arm Dumbbell Rows x 8, 6, 4 (go heavy and use plate loaded dumbbell)
Rest 90 sec and roll pecs and rotator cuff
1 set
Stretch Pecs with Dumbbells x 60 sec
3 sets
Snatch Grip Behind Neck Press x 10-12 (light and focus on strict form)
Low Incline Dumbbell Rear Laterals x 10-12
Dumbbell Pullovers x 15 (light and focus on form)
Rest 90 sec and foam roll quads and IT bands
2 sets
Deep Back Squats x 30
Rest 3 min
3 sets
Pool Swimming Sprint x 30-40 yards
Rest 90-120 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Crunches x 15-20
1-leg Stiff Leg Deadlift x 12 each leg
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Bench Press x 8,6,6 (go decently heavy, use the plate loaded dumbbell)
Jump Rope 30 seconds
Rest 30 seconds
One Arm Dumbbell Rows x 8, 6, 4 (go heavy and use plate loaded dumbbell)
Rest 90 sec and roll pecs and rotator cuff
1 set
Stretch Pecs with Dumbbells x 60 sec
3 sets
Snatch Grip Behind Neck Press x 10-12 (light and focus on strict form)
Low Incline Dumbbell Rear Laterals x 10-12
Dumbbell Pullovers x 15 (light and focus on form)
Rest 90 sec and foam roll quads and IT bands
2 sets
Deep Back Squats x 30
Rest 3 min
3 sets
Pool Swimming Sprint x 30-40 yards
Rest 90-120 sec
6/19/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
1 set
Jump Rope x 30 sec
Situps x 20 reps
Jump Rope x 30 sec
Pushups x 20 reps
Jump Rope x 30 sec
Bodyweight Squats x 20 reps
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Bench Press x 8,6,4 (go heavy, use the plate loaded dumbbell)
Weighted Bosu Ball Crunches x 15-20
Rockups x 15
Rest 90 sec and roll pecs and rotator cuff
3 sets
Wide Grip Pulldowns x 10,8,6
Lunge Jumps x 5 each
Wide Grip Pulldowns x 15,10,10
Squat Jumps x 10
Rest 90 sec and foam roll quads and IT bands
3 sets
Floor Cobra x 15
Tricep Rope Pushdown x 10-12
Pushup Position Knee to Opposite Elbow x 10 each leg
Tricep Rope Pushdowns x 10-12
Rest 90 sec and foam roll calves
3 sets
Outdoor Sprint x 60 seconds
Walk and rest 2 minutes
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
1 set
Jump Rope x 30 sec
Situps x 20 reps
Jump Rope x 30 sec
Pushups x 20 reps
Jump Rope x 30 sec
Bodyweight Squats x 20 reps
Rest 90 sec and foam roll lats
3 sets
One Arm Dumbbell Bench Press x 8,6,4 (go heavy, use the plate loaded dumbbell)
Weighted Bosu Ball Crunches x 15-20
Rockups x 15
Rest 90 sec and roll pecs and rotator cuff
3 sets
Wide Grip Pulldowns x 10,8,6
Lunge Jumps x 5 each
Wide Grip Pulldowns x 15,10,10
Squat Jumps x 10
Rest 90 sec and foam roll quads and IT bands
3 sets
Floor Cobra x 15
Tricep Rope Pushdown x 10-12
Pushup Position Knee to Opposite Elbow x 10 each leg
Tricep Rope Pushdowns x 10-12
Rest 90 sec and foam roll calves
3 sets
Outdoor Sprint x 60 seconds
Walk and rest 2 minutes
6/17/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Bird Dog x 10 each
Weighted Crunches x 30
No Rest
3 sets
Dumbbell Snatch x 5,4,3 (go heavy, use the plate loaded dumbbell)
Situps x 15
Rear Laterals x 8-10
Rest 90 sec
3 sets
Weighted Wide Grip Chins x 5-7
Rest 60 sec
Snatch Grip Behind Neck Press x 8-10
Rest 90 sec
3 sets
Seated Hammer Curls x 5-7
Tricep Rope Pushdowns x 10-12
Rest 90 sec
2 sets
Bodyweight Pushups x 20
Bodyweight Split Squats x 10-15 Left Leg
Situps x 60 sec
Bodyweight Split Squats x 10-15 Right Leg
Plank x 60 sec
Jump Rope x 3 min
Bicycles x 60 sec
Rest 20-30 seconds
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Bird Dog x 10 each
Weighted Crunches x 30
No Rest
3 sets
Dumbbell Snatch x 5,4,3 (go heavy, use the plate loaded dumbbell)
Situps x 15
Rear Laterals x 8-10
Rest 90 sec
3 sets
Weighted Wide Grip Chins x 5-7
Rest 60 sec
Snatch Grip Behind Neck Press x 8-10
Rest 90 sec
3 sets
Seated Hammer Curls x 5-7
Tricep Rope Pushdowns x 10-12
Rest 90 sec
2 sets
Bodyweight Pushups x 20
Bodyweight Split Squats x 10-15 Left Leg
Situps x 60 sec
Bodyweight Split Squats x 10-15 Right Leg
Plank x 60 sec
Jump Rope x 3 min
Bicycles x 60 sec
Rest 20-30 seconds
6/15/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Bench Press x 8,6,4 (go heavy, use the plate loaded dumbbell)
Weighted Crunches x 30
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec
3 sets
One Arm Dumbbell Rows x 8,6,4 (go heavy, use the plate loaded dumbbell)
Bicycles x 25 each side
Rest 90 sec
3 sets
Rear Laterals x 10
Front Raises x 10
One Arm Dumbbell Upright Rows x 10 (go heavy, use the plate loaded dumbbell)
Rest 90 sec
3 sets
Barbell Lunges in Place x 8,6,4 each leg
Rest 90 sec
2 sets
Jump Rope 90 sec
Plank 60 sec
No rest
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Bench Press x 8,6,4 (go heavy, use the plate loaded dumbbell)
Weighted Crunches x 30
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec
3 sets
One Arm Dumbbell Rows x 8,6,4 (go heavy, use the plate loaded dumbbell)
Bicycles x 25 each side
Rest 90 sec
3 sets
Rear Laterals x 10
Front Raises x 10
One Arm Dumbbell Upright Rows x 10 (go heavy, use the plate loaded dumbbell)
Rest 90 sec
3 sets
Barbell Lunges in Place x 8,6,4 each leg
Rest 90 sec
2 sets
Jump Rope 90 sec
Plank 60 sec
No rest
6/12/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Pulldowns x 8-10
Bosu Ball Crunches x 25-30
Rest 90 sec
4 sets
Weighted Pushups x 10-12
Situps x 15
Rest 90 sec
5 sets
Dumbbell Pullovers x 12, 12, 10, 10 (use two dumbbells (one in each hand) or plate loaded dumbbell so you can go heavy but if you do plate loaded, make sure the collar is secure so plates don't fall on your face)
Preacher Curls x 12,10,8,10
Rest 90 sec
5 sets
Flat Dumbbell Tricep Extensions x 10-12
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Pulldowns x 8-10
Bosu Ball Crunches x 25-30
Rest 90 sec
4 sets
Weighted Pushups x 10-12
Situps x 15
Rest 90 sec
5 sets
Dumbbell Pullovers x 12, 12, 10, 10 (use two dumbbells (one in each hand) or plate loaded dumbbell so you can go heavy but if you do plate loaded, make sure the collar is secure so plates don't fall on your face)
Preacher Curls x 12,10,8,10
Rest 90 sec
5 sets
Flat Dumbbell Tricep Extensions x 10-12
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
6/10/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
1 set
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Pushups x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 60 sec
Rest 60 seconds
2 sets
One Leg Stiff Leg Deadlift x 10 each side with no weight
Bodyweight Lunges in Place x 15 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Clean Grip Behind the Neck Press x 12-15
Weighted Crunches x 25
Once Arm Dumbbell Row x 10 each side (use plate loaded dumbbell so you can go heavier)
Rest 90 seconds
3 sets
Reverse Crunch x 10-15
One Leg Barbell Split Squat x 10 each leg
Rest 60 seconds
2 sets
Rear Laterals x 60 seconds
Floor Cobra x 15 reps
Hip Thrusts x 60 seconds
No Rest
3 sets
Sprint Outdoors x 30 seconds
Rest and walk for 90 seconds
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.
1 set
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Pushups x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 60 sec
Rest 60 seconds
2 sets
One Leg Stiff Leg Deadlift x 10 each side with no weight
Bodyweight Lunges in Place x 15 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Clean Grip Behind the Neck Press x 12-15
Weighted Crunches x 25
Once Arm Dumbbell Row x 10 each side (use plate loaded dumbbell so you can go heavier)
Rest 90 seconds
3 sets
Reverse Crunch x 10-15
One Leg Barbell Split Squat x 10 each leg
Rest 60 seconds
2 sets
Rear Laterals x 60 seconds
Floor Cobra x 15 reps
Hip Thrusts x 60 seconds
No Rest
3 sets
Sprint Outdoors x 30 seconds
Rest and walk for 90 seconds
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
6/8/20
Warmup with Any of the Following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell One Leg Stiff Leg Deadlift x 10-12
Pushups x AMAP
Bodyweight Lunges in place x 6 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
One Arm Dumbbell Row x 8-10
One Leg Split Squat x 12-15 each leg
Rest 75 sec
2 sets
Jump Rope x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Jump Rope x 60 sec
Rest 90 sec
2 sets
Pullovers x 13-15
Dumbbell Steps Ups x 10-12 each leg
Rest 60 seconds
1 set
Very light intensity sprint, not at full effort x 60 seconds
Cooldown with any of the following as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup with Any of the Following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell One Leg Stiff Leg Deadlift x 10-12
Pushups x AMAP
Bodyweight Lunges in place x 6 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
One Arm Dumbbell Row x 8-10
One Leg Split Squat x 12-15 each leg
Rest 75 sec
2 sets
Jump Rope x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Jump Rope x 60 sec
Rest 90 sec
2 sets
Pullovers x 13-15
Dumbbell Steps Ups x 10-12 each leg
Rest 60 seconds
1 set
Very light intensity sprint, not at full effort x 60 seconds
Cooldown with any of the following as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
6/1/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
Heads up, today will be difficult. Grind through it.
Days like today work towards leanness. Most people aren't willing to suffer enough to get lean.
Wednesday will be mostly weights and alot more fun.
1 set
Jump rope x 2 minutes
Situps x 60 seconds
Jump Rope x 2 minutes
Pushups x 60 seconds
Jump rope x 2 minutes
Bodyweight Squats x 60 seconds
Rest 2 min and roll lats or stretch pecs
2 sets
Semi sprint on Treadmill x 60 seconds at 2 degree incline at about 70% of best effort. Start with something like 7mph and then increase from there to find your current ability for this. When you hop off, use the side handles, not the front handles to hop off so you don't get dragged if your foot slips 9this can happen because the fatigue can be high.
Rest 2 minutes
3 sets
Bodyweight One Split Leg Squats x 10 each leg
Crunch with Leg Extension x 15 each leg
Situps x 15
Rockups x 25
Rest 90 seconds
2 sets
Lunge Jumps x 30 seconds
Bosu Weighted Crunches x 15
Pushup Position Knee to Opposite Elbow x 8 each side
Mountain Climbers x 30 seconds
Rest 30 sec
2 sets
Light Weight Front Raises x 60 seconds
Light Weight Rear Laterals x 60 seconds
Light Weight Side laterals x 60 seconds
Rest 60 seconds
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
Heads up, today will be difficult. Grind through it.
Days like today work towards leanness. Most people aren't willing to suffer enough to get lean.
Wednesday will be mostly weights and alot more fun.
1 set
Jump rope x 2 minutes
Situps x 60 seconds
Jump Rope x 2 minutes
Pushups x 60 seconds
Jump rope x 2 minutes
Bodyweight Squats x 60 seconds
Rest 2 min and roll lats or stretch pecs
2 sets
Semi sprint on Treadmill x 60 seconds at 2 degree incline at about 70% of best effort. Start with something like 7mph and then increase from there to find your current ability for this. When you hop off, use the side handles, not the front handles to hop off so you don't get dragged if your foot slips 9this can happen because the fatigue can be high.
Rest 2 minutes
3 sets
Bodyweight One Split Leg Squats x 10 each leg
Crunch with Leg Extension x 15 each leg
Situps x 15
Rockups x 25
Rest 90 seconds
2 sets
Lunge Jumps x 30 seconds
Bosu Weighted Crunches x 15
Pushup Position Knee to Opposite Elbow x 8 each side
Mountain Climbers x 30 seconds
Rest 30 sec
2 sets
Light Weight Front Raises x 60 seconds
Light Weight Rear Laterals x 60 seconds
Light Weight Side laterals x 60 seconds
Rest 60 seconds
5/29/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Incline Dumbbell Rear Laterals x 12
Incline Dumbbell Rows x 15
Incline Dumbbell Rear Laterals x 12
Rest 2 min and roll lats or stretch pecs
3 sets
Weighted Pushups x 10
Situps x 15
Rockups x 25
Rest 90 seconds
3 sets
Incline Dumbbell Hammer Curls x 10
Incline Dumbbell Tricep Extensions x 12
Rest 90 sec
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 8 each leg
One leg split Squat x 6 each leg bodyweight only
Rest 90 sec and foam roll quads
1 set only
Dumbbell Pullovers x 40 reps
Back Squat x 40 reps
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Incline Dumbbell Rear Laterals x 12
Incline Dumbbell Rows x 15
Incline Dumbbell Rear Laterals x 12
Rest 2 min and roll lats or stretch pecs
3 sets
Weighted Pushups x 10
Situps x 15
Rockups x 25
Rest 90 seconds
3 sets
Incline Dumbbell Hammer Curls x 10
Incline Dumbbell Tricep Extensions x 12
Rest 90 sec
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 8 each leg
One leg split Squat x 6 each leg bodyweight only
Rest 90 sec and foam roll quads
1 set only
Dumbbell Pullovers x 40 reps
Back Squat x 40 reps
5/27/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Behind Neck Press x 8-10
Weighted Crunches x 20
Rest 90 seconds and roll lats or stretch pecs
4 sets
One Arm Upright Rows performed with a barbell instead x 10 each arm
Rest 90 seconds
3 sets
Flat Dumbbell Tricep Extensions x 12-15
Incline Dumbbell Curls x 10-12
Rest 90 sec
3 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch hamstrings and roll piriformis
2 sets
One leg split Squat x 10 each leg bodyweight only
Rest 90 sec and foam roll quads
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Behind Neck Press x 8-10
Weighted Crunches x 20
Rest 90 seconds and roll lats or stretch pecs
4 sets
One Arm Upright Rows performed with a barbell instead x 10 each arm
Rest 90 seconds
3 sets
Flat Dumbbell Tricep Extensions x 12-15
Incline Dumbbell Curls x 10-12
Rest 90 sec
3 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch hamstrings and roll piriformis
2 sets
One leg split Squat x 10 each leg bodyweight only
Rest 90 sec and foam roll quads
5/26/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
As many sets as it takes to get to a total of 50 wide grip pullups
Wide Grip Pullups x 50 total reps
Weighted Bosu Crunches x 15 reps
Floor Cobra x 10 reps
Jump Rope 30 seconds
Rest 30 seconds
3 sets
Weighted Pushups x 10-12 reps
Situps x 20
Bicycles x 20 each side
Rockups x 25
Squat Jumps x 10
Mountain Climbers x 15 each side
Rest 90 sec
2 sets
One Leg Balance x 15 sec each leg
Barbell Step Ups x 10 each leg
Rest 2 min
2 sets
Deep Back Squat x 40 reps
Rest 2 minutes
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
As many sets as it takes to get to a total of 50 wide grip pullups
Wide Grip Pullups x 50 total reps
Weighted Bosu Crunches x 15 reps
Floor Cobra x 10 reps
Jump Rope 30 seconds
Rest 30 seconds
3 sets
Weighted Pushups x 10-12 reps
Situps x 20
Bicycles x 20 each side
Rockups x 25
Squat Jumps x 10
Mountain Climbers x 15 each side
Rest 90 sec
2 sets
One Leg Balance x 15 sec each leg
Barbell Step Ups x 10 each leg
Rest 2 min
2 sets
Deep Back Squat x 40 reps
Rest 2 minutes
5/22/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
6 sets
Parallel Weighted Chinups x 8,8,8,5,5,5
Rest 90 seconds
Push Press with an 8 second negative x 5,5,5,3,3,3
Rest 90 sec
3 sets
Bosu Crunch Knee Knee x 10
Pushup Position Knee to Opposite Elbow x 8 each side
Rockups x 25
Rest 90 sec
5 sets
Barbell Lunges in Place x 8, 8, 6, 6, 6 each leg
Rest 2 min
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
6 sets
Parallel Weighted Chinups x 8,8,8,5,5,5
Rest 90 seconds
Push Press with an 8 second negative x 5,5,5,3,3,3
Rest 90 sec
3 sets
Bosu Crunch Knee Knee x 10
Pushup Position Knee to Opposite Elbow x 8 each side
Rockups x 25
Rest 90 sec
5 sets
Barbell Lunges in Place x 8, 8, 6, 6, 6 each leg
Rest 2 min
5/20/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Weighted Crunches x 20 reps
Dumbbell Pullovers x 15-20
Floor Cobra x 10-12
Rest 60 sec
3 sets
Weighted Dips x 10 reps (focus on squeezing the armpits hard to lock your shoulders down with your lat muscles when you push yourself up)
Stretch Pecs x 45-60 sec
Rest 60-90 sec and foam roll lats, traps, and/rotator cuff
3 sets
Bosu Crunch Knee Knee x 10
Rest 90 sec
3 sets
Lightweight Back Squats x 30 reps
Rest 2 min
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
Roll Rotator Cuff on Lacrosse Ball
5 sets
Weighted Crunches x 20 reps
Dumbbell Pullovers x 15-20
Floor Cobra x 10-12
Rest 60 sec
3 sets
Weighted Dips x 10 reps (focus on squeezing the armpits hard to lock your shoulders down with your lat muscles when you push yourself up)
Stretch Pecs x 45-60 sec
Rest 60-90 sec and foam roll lats, traps, and/rotator cuff
3 sets
Bosu Crunch Knee Knee x 10
Rest 90 sec
3 sets
Lightweight Back Squats x 30 reps
Rest 2 min
5/18/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
3 sets
Barbell Incline Bench x 10-12
Jump Rope x 45 sec
Rest 60 sec
3 sets
Wide Pullups x 8-10
Squat Jumps x 15
Rest 60 sec
3 sets
Close Grip Bench Press x 10-12
Lunge Jumps x 6 each side
Rest 60 sec
3 sets
Parallel Chinups x 8-10
Side Lunges x 8 each side
Rest 2 min
3 sets
Situps x 15
Crunch with leg extension x 12 each leg
Rockups x 20
Rest 2 min
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
Roll Inner Thigh if needed
Roll Lats if needed
Roll pecs on lacrosse ball if needed
3 sets
Barbell Incline Bench x 10-12
Jump Rope x 45 sec
Rest 60 sec
3 sets
Wide Pullups x 8-10
Squat Jumps x 15
Rest 60 sec
3 sets
Close Grip Bench Press x 10-12
Lunge Jumps x 6 each side
Rest 60 sec
3 sets
Parallel Chinups x 8-10
Side Lunges x 8 each side
Rest 2 min
3 sets
Situps x 15
Crunch with leg extension x 12 each leg
Rockups x 20
Rest 2 min
5/16/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
4 sets
Side Laterals x 10-12
Dumbbell Upright Rows x 10-12
Rear Laterals x 10-12
Overhead Dumbbell Press x 10-12
Rest 2 min
3 sets
Pushups x AMAP
Jump Rope 60 sec
Parallel Chinups x AMAP
Jump Rope 60 sec
Rest 30 sec
3 sets
Situps x 15
Lunge Jumps x 10 each leg
Crunch with leg extension x 12 each leg
Lunges in place x 10 each leg
Rest 30 sec
3 Sets
Dumbbell Shrugs x 40 reps
Dumbbell Wrist Curls x 13-20
Reverse Dumbbell Wrist Curls x 15-20
Rest 90 seconds
3 Sets
Back Squat x 20-25 reps
Rest 2 min
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
4 sets
Side Laterals x 10-12
Dumbbell Upright Rows x 10-12
Rear Laterals x 10-12
Overhead Dumbbell Press x 10-12
Rest 2 min
3 sets
Pushups x AMAP
Jump Rope 60 sec
Parallel Chinups x AMAP
Jump Rope 60 sec
Rest 30 sec
3 sets
Situps x 15
Lunge Jumps x 10 each leg
Crunch with leg extension x 12 each leg
Lunges in place x 10 each leg
Rest 30 sec
3 Sets
Dumbbell Shrugs x 40 reps
Dumbbell Wrist Curls x 13-20
Reverse Dumbbell Wrist Curls x 15-20
Rest 90 seconds
3 Sets
Back Squat x 20-25 reps
Rest 2 min
5/15/20
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
4 sets
Weighted Dips x 12-15
Weighted Bosu Crunches x 15-20
Rest 90 seconds
4 sets
Wide Grip Pull-ups x AMAP (as many as possible)
Jump Rope 60 seconds
Rest 60 seconds
4 Sets
Straight Barbell Lying Tricep Extensions x 13-15
Close Grip Underhand Chinups x AMAP
Rest 90 seconds
3 sets
Bosu Crunch Knee Knee x 8-10 each side
Pushup Position Knee to Opposite Elbow x 8 each side
Regular Weighted Crunches x 15
Jump Rope 60 seconds
Rest 60 seconds
3 Sets
One Leg Barbell Split Squats x 10 each leg (go DEEP)
Rest 90 seconds
Warmup
Roll Tricep on PVC Pipe
Roll Piriformis on lacrosse ball
Roll Quad on foam roller
4 sets
Weighted Dips x 12-15
Weighted Bosu Crunches x 15-20
Rest 90 seconds
4 sets
Wide Grip Pull-ups x AMAP (as many as possible)
Jump Rope 60 seconds
Rest 60 seconds
4 Sets
Straight Barbell Lying Tricep Extensions x 13-15
Close Grip Underhand Chinups x AMAP
Rest 90 seconds
3 sets
Bosu Crunch Knee Knee x 8-10 each side
Pushup Position Knee to Opposite Elbow x 8 each side
Regular Weighted Crunches x 15
Jump Rope 60 seconds
Rest 60 seconds
3 Sets
One Leg Barbell Split Squats x 10 each leg (go DEEP)
Rest 90 seconds
5/13/20
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
3 sets
Bosu Crunch Knee Knee x 8-10 each side
Dumbbell Renegade Row x 8 each side
Rockups x 25 reps
Rest 2 min
3-4 sets
Incline Dumbbell Curls x 10-12
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 seconds
3 sets
Back Squats x 15-20 reps (this will likely be brutal since you haven't been working out in a few weeks...be careful, don't pass out)
Rest 2 min
- Since you haven't worked out much during quarantine, your body has likely stopped storing glycogen in its muscles. Because of this, today may seem much harder than it otherwise would. And you might get a little nauseous and/or light headed. Just like we discussed yesterday regrading glycogen.
- Take all sets of all exercises today to, or at near very near to, the last possible rep. So select the weights you use accordingly and adjust them up or down each set depending on whether a weight is too light or a weight is too heavy (or the muscles are too fatigued, causing the weight to need to be reduced for the next set to meet the required specified rep range).
- The one exercise that you will not adjust the weight on regardless is the parallel chin-ups. For those, as they get weaker and weaker with each progressive set, your reps performed each set will get lower. You may end up only doing one rep per set at some point. That is fine. If that happens, you can do one rep, rest 20-30 seconds, do another rep, etc. until you are finished getting your total of 50 reps.
- If you get to the point on your chin-ups that you can do zero reps, that is fine. Just stop there. Simply make a note of the total number you achieved and we will progress from there. This is your first day with me, so I will quickly learn what you current strength levels are within these first few days and we will build from there.
- High rep squats are an amazing tool for getting lean. Very few people realize that, so very few use them for that. They are extremely painful but they increase muscle growth throughout the entire body, increase metabolism, stimulate testosterone and growth hormone production, and the even help lean the abs.
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
3 sets
Bosu Crunch Knee Knee x 8-10 each side
Dumbbell Renegade Row x 8 each side
Rockups x 25 reps
Rest 2 min
3-4 sets
Incline Dumbbell Curls x 10-12
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 seconds
3 sets
Back Squats x 15-20 reps (this will likely be brutal since you haven't been working out in a few weeks...be careful, don't pass out)
Rest 2 min