Eric Boyt
4/12/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
1 set
Leg Swings Front to Back and Side to Side x 8 each direction
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Rest 30 sec or less
3 sets
Side Band Walking x 15 yards and back
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12,10, 8 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Weighted Crunches x 15-20
Light Barbell Step Ups x 8 each leg (warmup only - bar only)
Rest 60 sec
2 sets
Bosu Crunch Knee Knee x 10 each side
YTWs x 8 each (very light)
Dumbbell Pullovers x 12 (medium easy)
Rest 30 sec
Do 2 of your shoulder rehab exercises from Dr Brown
3 sets
One Arm Dumbbell Bench Press x 9, 7, 5 each arm
Rest 75 sec
One Arm Dumbbell Row x 9, 7, 5 each arm
Rest 75 sec
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
2 sets
Bosu Crunches x 60 sec continuously
Kettlebell Swings x 45 sec continuously
Rest 60 sec
Quick Roll Quads, Inner Thigh, and/or IT Bands
Roll and stretch piriformis on floor
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
1 set
Leg Swings Front to Back and Side to Side x 8 each direction
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Rest 30 sec or less
3 sets
Side Band Walking x 15 yards and back
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12,10, 8 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Weighted Crunches x 15-20
Light Barbell Step Ups x 8 each leg (warmup only - bar only)
Rest 60 sec
2 sets
Bosu Crunch Knee Knee x 10 each side
YTWs x 8 each (very light)
Dumbbell Pullovers x 12 (medium easy)
Rest 30 sec
Do 2 of your shoulder rehab exercises from Dr Brown
3 sets
One Arm Dumbbell Bench Press x 9, 7, 5 each arm
Rest 75 sec
One Arm Dumbbell Row x 9, 7, 5 each arm
Rest 75 sec
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
2 sets
Bosu Crunches x 60 sec continuously
Kettlebell Swings x 45 sec continuously
Rest 60 sec
Quick Roll Quads, Inner Thigh, and/or IT Bands
Roll and stretch piriformis on floor
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
4/9/21
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.
Most Important today:
Roll hams, Biceps, Triceps, IT Bands, Lats
Roll Quads with barbell on bench 3-4 min
3 sets
Weighted Crunches x 15-20
Bird Dogs x 10 each side
Light One Leg Stiff Leg Deadlift x 8 each leg
Rest 30 sec
Roll piriformis with lacrosse ball on floor 2-3 min
3 sets
Leg Swings side to side and leg swings front to back x 7 each
45 Degree Hyperextensions with Broomstick x 10-12
45 Degree Bodyweight Stepping Lunges x 6-8 each leg
Bodyweight Crossover Stepping Lunges x 6-8 each leg
Reverse Crunches x 12-15 (exhale hard and as completely as possible on the way up on each rep)
Rest 45-75 sec
Roll Triceps and Biceps 3-5 min total
3 sets
Alternating Suitcase Upright Row x 8-10 each side
Rear Laterals x 10-12 Tempo 2010
Rope Face Pulls x 10-12 Tempo 3010
Stretch pecs with dumbbells x 60 sec
Rest 1 min and roll lats and/or pecs
Roll IT Bands and side of hips 3-4 min
2-3 sets
Treadmill Sprint at 8 Degree Incline for 45 seconds
Rest 90 sec
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.
Most Important today:
Roll hams, Biceps, Triceps, IT Bands, Lats
Roll Quads with barbell on bench 3-4 min
3 sets
Weighted Crunches x 15-20
Bird Dogs x 10 each side
Light One Leg Stiff Leg Deadlift x 8 each leg
Rest 30 sec
Roll piriformis with lacrosse ball on floor 2-3 min
3 sets
Leg Swings side to side and leg swings front to back x 7 each
45 Degree Hyperextensions with Broomstick x 10-12
45 Degree Bodyweight Stepping Lunges x 6-8 each leg
Bodyweight Crossover Stepping Lunges x 6-8 each leg
Reverse Crunches x 12-15 (exhale hard and as completely as possible on the way up on each rep)
Rest 45-75 sec
Roll Triceps and Biceps 3-5 min total
3 sets
Alternating Suitcase Upright Row x 8-10 each side
Rear Laterals x 10-12 Tempo 2010
Rope Face Pulls x 10-12 Tempo 3010
Stretch pecs with dumbbells x 60 sec
Rest 1 min and roll lats and/or pecs
Roll IT Bands and side of hips 3-4 min
2-3 sets
Treadmill Sprint at 8 Degree Incline for 45 seconds
Rest 90 sec
4/7/21
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.
Most Important today:
Biceps, Triceps, Side of Hip, IT Bands, Lats
2 sets
Stiff Leg Deadlift x 15, 12 (light, bloodflow)
Weighted Crunch with Leg Extension x 12 each leg
Pullovers (light) x 12-15
45 Degree Bodyweight Lunges in Place x 8 each leg
Trap 3 Raise x 12 (light)
One Leg Leg Press x 12-15 each
Rest 60 sec
2-3 min: Roll piriformis, hips, Side of Hip, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly.
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Close Grip Preacher Curls x 3-4 Tempo 31X0 (leave 1 in the tank)
Rest 90 sec
Close Grip Bench Press x 3-4 Tempo 30X1 - squeeze triceps hard at lockout (leave 2 in the tank)
Rest 90 sec
5 sets
Seated Delayed Rotation Curls x 4-6 Tempo 31X0
Rest 90 sec
Decline Dumbbell Tricep Extensions x 4-6 Tempo 30X1
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Biceps, Triceps, Side of Hip, IT Bands, Lats
2 sets
Stiff Leg Deadlift x 15, 12 (light, bloodflow)
Weighted Crunch with Leg Extension x 12 each leg
Pullovers (light) x 12-15
45 Degree Bodyweight Lunges in Place x 8 each leg
Trap 3 Raise x 12 (light)
One Leg Leg Press x 12-15 each
Rest 60 sec
2-3 min: Roll piriformis, hips, Side of Hip, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly.
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Close Grip Preacher Curls x 3-4 Tempo 31X0 (leave 1 in the tank)
Rest 90 sec
Close Grip Bench Press x 3-4 Tempo 30X1 - squeeze triceps hard at lockout (leave 2 in the tank)
Rest 90 sec
5 sets
Seated Delayed Rotation Curls x 4-6 Tempo 31X0
Rest 90 sec
Decline Dumbbell Tricep Extensions x 4-6 Tempo 30X1
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
4/5/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Side Band Walking 15 yards and back
Rest 30 sec or less
Do 2-3 of your shoulder rehab exercises from Dr Brown
2 sets
Dumbbell Pullovers x 12 (medium easy)
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Light Barbell Stepping Lunges x 8 each leg (warmup only - bar only)
No Rest
Stretch piriformis on floor
3 sets (leave 3+ in the tank on each)
Snatch Grip Behind the Neck Press x 11,9,7 (don't get aggressive here)
Ball Crunches x 20
Low Incline Rear Laterals x 10-12
Rockups x 25
Rest 75-90 sec
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
3 sets (leave 2+ reps in the tank on each exercise of this circuit)
Wide Grip Pulldowns x 10,8, 7
Good Mornings x 12-15 (blood flow only - bar only)
Incline Dumbbell Press x 12, 10, 8
Rest 75 sec and roll piriformis or stretch hamstrings
Quick Roll Quads, Inner Thigh, and/or IT Bands 2-3 min
Roll piriformis and entire glute area x 2-3
Stretch pecs with dumbbells on bench x 45 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Side Band Walking 15 yards and back
Rest 30 sec or less
Do 2-3 of your shoulder rehab exercises from Dr Brown
2 sets
Dumbbell Pullovers x 12 (medium easy)
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Light Barbell Stepping Lunges x 8 each leg (warmup only - bar only)
No Rest
Stretch piriformis on floor
3 sets (leave 3+ in the tank on each)
Snatch Grip Behind the Neck Press x 11,9,7 (don't get aggressive here)
Ball Crunches x 20
Low Incline Rear Laterals x 10-12
Rockups x 25
Rest 75-90 sec
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
3 sets (leave 2+ reps in the tank on each exercise of this circuit)
Wide Grip Pulldowns x 10,8, 7
Good Mornings x 12-15 (blood flow only - bar only)
Incline Dumbbell Press x 12, 10, 8
Rest 75 sec and roll piriformis or stretch hamstrings
Quick Roll Quads, Inner Thigh, and/or IT Bands 2-3 min
Roll piriformis and entire glute area x 2-3
Stretch pecs with dumbbells on bench x 45 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
4/2/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
Today might look like alot of stuff, but the first 3 circuits should go extremely fast. It should also feel like it limbers you up quite a bit.
2 sets
Side Band Walking 15 yards and back
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Rest 30 sec or less
2 sets
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Side Plank x 30 sec each side
Light Barbell Step Ups x 10 each leg (warmup only - bar only)
No Rest
2 sets
Weighted Crunches x 25
YTWs x 8 each (very light)
Dumbbell Pullovers x 12 (medium easy)
Rest 30 sec
Do 2-3 of your shoulder rehab exercises from Dr Brown
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
2 sets (leave 2 reps in the tank on each exercise of this circuit)
Low Incline Dumbbell Rows x 11,9
Dumbbell Pullovers x 11, 9
Good Mornings x 11, 9 (leave 3+ in the tank)
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings
Quick Roll Quads, Inner Thigh, and/or IT Bands 2-3 min
Stretch piriformis on floor
2 sets (Same Kettlebell routine - each exercise is to warm up to the kettlebell)
Barbell Reverse Lunges in Place x 5 each leg (with empty barbell only)
Hip Thrusts x 15-20 (no need to go heavy - goal is merely activating glutes before Kettlebell swings)
Weighted Crunches x 15 (pick a weight you'd normally use for 25 reps)
Rest 15 sec
Kettlebell Swings x 15 (start lighter than you think you should to let your body get used to the motion without risking injury)
Rest 60-75 sec
1-2 sets
Treadmill Light Sprint at 2 degree incline x 60 sec (70% effort level - think loose, long stride, relax, open up hips and limber up more and more with each stride)
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
Today might look like alot of stuff, but the first 3 circuits should go extremely fast. It should also feel like it limbers you up quite a bit.
2 sets
Side Band Walking 15 yards and back
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Rest 30 sec or less
2 sets
Bird Dogs x 8 each side
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Side Plank x 30 sec each side
Light Barbell Step Ups x 10 each leg (warmup only - bar only)
No Rest
2 sets
Weighted Crunches x 25
YTWs x 8 each (very light)
Dumbbell Pullovers x 12 (medium easy)
Rest 30 sec
Do 2-3 of your shoulder rehab exercises from Dr Brown
1-2 min: Roll lats, pecs, biceps, piriformis, hips, IT band as needed
2 sets (leave 2 reps in the tank on each exercise of this circuit)
Low Incline Dumbbell Rows x 11,9
Dumbbell Pullovers x 11, 9
Good Mornings x 11, 9 (leave 3+ in the tank)
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll piriformis or stretch hamstrings
Quick Roll Quads, Inner Thigh, and/or IT Bands 2-3 min
Stretch piriformis on floor
2 sets (Same Kettlebell routine - each exercise is to warm up to the kettlebell)
Barbell Reverse Lunges in Place x 5 each leg (with empty barbell only)
Hip Thrusts x 15-20 (no need to go heavy - goal is merely activating glutes before Kettlebell swings)
Weighted Crunches x 15 (pick a weight you'd normally use for 25 reps)
Rest 15 sec
Kettlebell Swings x 15 (start lighter than you think you should to let your body get used to the motion without risking injury)
Rest 60-75 sec
1-2 sets
Treadmill Light Sprint at 2 degree incline x 60 sec (70% effort level - think loose, long stride, relax, open up hips and limber up more and more with each stride)
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/31/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Stiff Leg Deadlift x 15, 12 (light, bloodflow)
Bosu Crunches x 25
Pullovers (light) x 12-15
45 Degree Bodyweight Lunges in Place x 8 each leg
Low Incline Rear Laterals x 20 (light
Kettlebell Swings x 20 (light)
Rest 60 sec
3-4 min: Roll piriformis, hips, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly.
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Close Grip reacher Curls x 3-5
Rest 90 sec
Lying EZ Bar Tricep Extensions x 3-5
Rest 90 sec
5 sets
Seated Hammer Curls x 5-7
Rest 90 sec
Lying Dumbbell Tricep Extensions x 5-7
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Stiff Leg Deadlift x 15, 12 (light, bloodflow)
Bosu Crunches x 25
Pullovers (light) x 12-15
45 Degree Bodyweight Lunges in Place x 8 each leg
Low Incline Rear Laterals x 20 (light
Kettlebell Swings x 20 (light)
Rest 60 sec
3-4 min: Roll piriformis, hips, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly.
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Close Grip reacher Curls x 3-5
Rest 90 sec
Lying EZ Bar Tricep Extensions x 3-5
Rest 90 sec
5 sets
Seated Hammer Curls x 5-7
Rest 90 sec
Lying Dumbbell Tricep Extensions x 5-7
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/28/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
High Knees x 15 yards
Butt Kicks x 15 yards
Bodyweight Walking Lunges x 15 yards and back
Situps x 15
Crunches x 25
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Stiff Leg Deadlift x 15, 12, 10 (leave 5+ in the tank - goal is light - recovery/blood flow)
Rest 45 sec
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll piriformis, Quads, Inner Thigh, and IT Bands for 2-5 min
3 sets
Gripper x 10-12 each hand
Rest 30 sec
Back Squat x 15, 12, 10
Rest 75 sec
2 sets
Incline Dumbbell Row x 10-12 (leave 3 in the tank)
Rear Cable Crossover x 12-15 (leave 3 in the tank)
Hip Thrusts x 20
Standing Calf Raises x 15-20
Kettlebell Swings x 15-20
Rest 75 sec
1 set
Treadmill Sprint at 8 Degree Incline x 30 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
High Knees x 15 yards
Butt Kicks x 15 yards
Bodyweight Walking Lunges x 15 yards and back
Situps x 15
Crunches x 25
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Stiff Leg Deadlift x 15, 12, 10 (leave 5+ in the tank - goal is light - recovery/blood flow)
Rest 45 sec
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll piriformis, Quads, Inner Thigh, and IT Bands for 2-5 min
3 sets
Gripper x 10-12 each hand
Rest 30 sec
Back Squat x 15, 12, 10
Rest 75 sec
2 sets
Incline Dumbbell Row x 10-12 (leave 3 in the tank)
Rear Cable Crossover x 12-15 (leave 3 in the tank)
Hip Thrusts x 20
Standing Calf Raises x 15-20
Kettlebell Swings x 15-20
Rest 75 sec
1 set
Treadmill Sprint at 8 Degree Incline x 30 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/25/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
45 Degree Hypers x 10-12
Weighted Crunches x 25
Pullovers (light) x 10-12
Bodyweight Lunges in Place x 8 each leg
YTWs x 8 each (light)
Rest 60 sec
3-4 min: Roll piriformis, hips, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Preacher Curls x 5
Rest 90 sec
Close Grip Bench Press x 5
Rest 90 sec
5 sets
Seated Hammer Curls x 7
Rest 90 sec
Lying Dumbbell Tricep Extensions x 7
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
45 Degree Hypers x 10-12
Weighted Crunches x 25
Pullovers (light) x 10-12
Bodyweight Lunges in Place x 8 each leg
YTWs x 8 each (light)
Rest 60 sec
3-4 min: Roll piriformis, hips, IT band, Quads, Inner Thigh
Stretch piriformis on floor
Roll biceps, triceps, lats, and rotator cuff thoroughly
Quickly Warmup Preacher Curls and Close Grip Bench Press x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
5 sets
Preacher Curls x 5
Rest 90 sec
Close Grip Bench Press x 5
Rest 90 sec
5 sets
Seated Hammer Curls x 7
Rest 90 sec
Lying Dumbbell Tricep Extensions x 7
Rest 90 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/24/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Ball Crunches x 30
Bodyweight Lunges in Place x 8 each leg
Rear Laterals x 15-20 (light()
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Low Incline Dumbbell Rows x 10-12
Rest 20 sec
Dumbbell Pullovers x 10-12
Good Mornings x 15, 12, 10 (leave 5+ in the tank - goal is to get the hamstrings to get warm and loosen up as much as possible each set)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll Quads, Inner Thigh, and IT Bands for 2-4 min
2-3 sets
Barbell Stepping Lunges in Place x 5 each leg (with empty barbell only)
Hip Thrusts x 15-20 (no need to go heavy - goal is merely activating glutes before Kettlebell swings)
Weighted Crunches x 15 (pick a weight you'd normally use for 25 reps)
Rest 30 sec
Kettlebell Swings x 15 (start lighter than you think you should to let your body get used to the motion without risking injury)
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec
Roll biceps and triceps
2 sets
Treadmill Light Sprint at 1 degree incline x 60 sec (70% effort level - think loose, long stride, relax, open up hips and limber up more and more with each stride)
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
High Knees 15 yards and back
Stiff Leg Deadlift x 12 (purpose is warmup only, start extremely light and increase weight each set but never get heavy)
Ball Crunches x 30
Bodyweight Lunges in Place x 8 each leg
Rear Laterals x 15-20 (light()
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Low Incline Dumbbell Rows x 10-12
Rest 20 sec
Dumbbell Pullovers x 10-12
Good Mornings x 15, 12, 10 (leave 5+ in the tank - goal is to get the hamstrings to get warm and loosen up as much as possible each set)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll Quads, Inner Thigh, and IT Bands for 2-4 min
2-3 sets
Barbell Stepping Lunges in Place x 5 each leg (with empty barbell only)
Hip Thrusts x 15-20 (no need to go heavy - goal is merely activating glutes before Kettlebell swings)
Weighted Crunches x 15 (pick a weight you'd normally use for 25 reps)
Rest 30 sec
Kettlebell Swings x 15 (start lighter than you think you should to let your body get used to the motion without risking injury)
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec
Roll biceps and triceps
2 sets
Treadmill Light Sprint at 1 degree incline x 60 sec (70% effort level - think loose, long stride, relax, open up hips and limber up more and more with each stride)
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/22/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
Good Mornings with light bar x 12-15
Crunches x 30
Cobras x 10
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Seated Face Pulls x 10-12
YTWs x 8 each (light)
Rest 75 sec
Stiff Leg Deadlift x 15, 12, 10 (leave 5+ in the tank - goal is light - recovery/blood flow)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll Quads, Inner Thigh, and IT Bands for 2-4 min
3 sets
Gripper x 13-15 each hand
Flat Flyes x 13-15 (light)
Rest 20 sec
Back Squat x 20, 15, 12
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec
2 sets
Squat Jumps x 10
Seated Calf Raises x 15-20
Bosu Crossover Crunch x 15 each side
Plank x 45-60
Bodyweight Walking Lunges x 15 each leg
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Side Shuffle 15 yards and back
Carioca x 15 yards and back
Good Mornings with light bar x 12-15
Crunches x 30
Cobras x 10
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
No Rest
LEAVE 2-3 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Roll lats, pecs, biceps, piriformis, hips, IT band
3 sets
Seated Face Pulls x 10-12
YTWs x 8 each (light)
Rest 75 sec
Stiff Leg Deadlift x 15, 12, 10 (leave 5+ in the tank - goal is light - recovery/blood flow)
Rest 75 sec and roll piriformis or stretch hamstrings
Stretch piriformis on floor
Roll Quads, Inner Thigh, and IT Bands for 2-4 min
3 sets
Gripper x 13-15 each hand
Flat Flyes x 13-15 (light)
Rest 20 sec
Back Squat x 20, 15, 12
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec
2 sets
Squat Jumps x 10
Seated Calf Raises x 15-20
Bosu Crossover Crunch x 15 each side
Plank x 45-60
Bodyweight Walking Lunges x 15 each leg
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/19/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Bird Dogs x 8 each side
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
Good Mornings with light bar x 12-15
Weighted Ball Crunches x 15-20
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
No Rest
LEAVE 2 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Quick Roll of lats, pecs, biceps, piriformis, hips, IT band
2 sets
Incline Dumbbell Press x 13-15 (hold yourself back and take it easy on these today - focus on form and leave 3-4 in the tank on them)
Rest 75 sec
Dumbbell Pullovers x 13-15
Rest 75 sec
Stretch piriformis on floor
3 sets
Stiff Leg Deadlift x 12, 10, 8 (stop 2-3 reps shy of the last possible rep)
Rest 20-30 sec
Alternating Suitcase Upright Row x 12 each arm (if it does not irritate the shoulder)
YTWs (on a low incline bench) extremely light with focus on form x 8 reps of each version
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll lats, pecs, biceps, or piriformis
2 sets
Burpees x 10
Mountain Climbers x 20 each leg
Crunch with Leg Extension x 15 each leg
Lunge Jumps x 6 each leg
Side Plank x 20-30 sec each side
Bodyweight Reverse Lunges x 30 sec
Bodyweight Squats x 30 sec
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
2 sets
Bird Dogs x 8 each side
Side Shuffle 15 yards and back
Butt Kicks 15 yards and back
Good Mornings with light bar x 12-15
Weighted Ball Crunches x 15-20
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
No Rest
LEAVE 2 REPS IN THE TANK ON ALL WORKING SETS TODAY UNLESS OTHERWISE NOTED
3-4 min: Quick Roll of lats, pecs, biceps, piriformis, hips, IT band
2 sets
Incline Dumbbell Press x 13-15 (hold yourself back and take it easy on these today - focus on form and leave 3-4 in the tank on them)
Rest 75 sec
Dumbbell Pullovers x 13-15
Rest 75 sec
Stretch piriformis on floor
3 sets
Stiff Leg Deadlift x 12, 10, 8 (stop 2-3 reps shy of the last possible rep)
Rest 20-30 sec
Alternating Suitcase Upright Row x 12 each arm (if it does not irritate the shoulder)
YTWs (on a low incline bench) extremely light with focus on form x 8 reps of each version
Stretch pecs with dumbbells on bench x 45 sec
Rest 75 sec and roll lats, pecs, biceps, or piriformis
2 sets
Burpees x 10
Mountain Climbers x 20 each leg
Crunch with Leg Extension x 15 each leg
Lunge Jumps x 6 each leg
Side Plank x 20-30 sec each side
Bodyweight Reverse Lunges x 30 sec
Bodyweight Squats x 30 sec
Rest 75 sec
Cooldown
Roll and stretch anything. Make sure to roll bicep, tricep, and stretch piriformis
3/17/21
Warmup
Foam Roll any of the following as needed:
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Barbell Stiff Leg Deadlift x 10-12
Bosu Crunch Knee Knee x 12 each leg
Light Dumbbell Pullovers x 12-15
FFE Bodyweight Stepping Lunges x 7 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and/or side of hips 1-2 min
2 sets
One Leg Stiff Leg Deadlift x 10 (light weight)
Broomstick Overhead Squat x 10
Rest 30 sec
Seated Rope Face Pulls x 10-12
Barbell Stepping Lunges x 7, 4 each leg
Rest 60-75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball 1-2 min
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar 1-2 min
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
Warmup
Foam Roll any of the following as needed:
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Barbell Stiff Leg Deadlift x 10-12
Bosu Crunch Knee Knee x 12 each leg
Light Dumbbell Pullovers x 12-15
FFE Bodyweight Stepping Lunges x 7 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and/or side of hips 1-2 min
2 sets
One Leg Stiff Leg Deadlift x 10 (light weight)
Broomstick Overhead Squat x 10
Rest 30 sec
Seated Rope Face Pulls x 10-12
Barbell Stepping Lunges x 7, 4 each leg
Rest 60-75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball 1-2 min
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar 1-2 min
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
3/15/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
Stiff Leg Deadlift x 15, 12, 10 (light weight, increasing each set)
Bosu Crunches x 15-20
Dumbbell Pullovers x 12-15 (goal is opening lats, not maximizing weight)
Plate Front Raise x 15, 12, 10 (light weight, increasing each set)
Calf Raises x 20
Rest 60-90 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Broomstick Overhead Squat x 10
Good Mornings x 15, 12, 10 (move up each set, but continue to stay conservative on these)
Face Pulls x 10-12
Low Incline Rear Laterals x 10-12
Low Incline Rear Lateral Partials x 20
Rest 90 sec and roll lats, pecs, biceps, or piriformis
3 sets
Weighted Ball Crunches x 15-20
Barbell Step Ups x 7,4,3 each leg
Dumbbell Wrist Curls x 15, 12, 10
Pecs Stretch with Dumbbells on Bench x 45-60 sec
Rest 75 sec
2 sets
Treadmill Sprint x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
Stiff Leg Deadlift x 15, 12, 10 (light weight, increasing each set)
Bosu Crunches x 15-20
Dumbbell Pullovers x 12-15 (goal is opening lats, not maximizing weight)
Plate Front Raise x 15, 12, 10 (light weight, increasing each set)
Calf Raises x 20
Rest 60-90 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Broomstick Overhead Squat x 10
Good Mornings x 15, 12, 10 (move up each set, but continue to stay conservative on these)
Face Pulls x 10-12
Low Incline Rear Laterals x 10-12
Low Incline Rear Lateral Partials x 20
Rest 90 sec and roll lats, pecs, biceps, or piriformis
3 sets
Weighted Ball Crunches x 15-20
Barbell Step Ups x 7,4,3 each leg
Dumbbell Wrist Curls x 15, 12, 10
Pecs Stretch with Dumbbells on Bench x 45-60 sec
Rest 75 sec
2 sets
Treadmill Sprint x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
3/12/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
Vacuums x 1
Broomstick Good Mornings x 10-15
Weighted Crunches x 20
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Hip Thrust x 25 (light weight and glute burn in goal)
Rest 60 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Low Incline Dumbbell Rows x 8-10
Low Incline Rear Laterals x 15 (light - pump)
Plate Front Raise x 10-12 (light - pump)
Broomstick Overhead Squat x 10 (if these hurt shoulder, skip them)
Dumbbell Stiff Leg Deadlift x 12-15 (light - purpose is to loosen and create blooflow only)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
1-2 sets
Burpees x 10
Mountain Climbers x 20 each leg
Situps x 20
Plank x 60 sec
Bodyweight Squats x 60 sec
Crunches x 60 sec
Rest 75 sec
1 set
Treadmill Sprint x 45 sec at 8 Degree Incline
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
Vacuums x 1
Broomstick Good Mornings x 10-15
Weighted Crunches x 20
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Hip Thrust x 25 (light weight and glute burn in goal)
Rest 60 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Low Incline Dumbbell Rows x 8-10
Low Incline Rear Laterals x 15 (light - pump)
Plate Front Raise x 10-12 (light - pump)
Broomstick Overhead Squat x 10 (if these hurt shoulder, skip them)
Dumbbell Stiff Leg Deadlift x 12-15 (light - purpose is to loosen and create blooflow only)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
1-2 sets
Burpees x 10
Mountain Climbers x 20 each leg
Situps x 20
Plank x 60 sec
Bodyweight Squats x 60 sec
Crunches x 60 sec
Rest 75 sec
1 set
Treadmill Sprint x 45 sec at 8 Degree Incline
Cooldown
Roll and stretch anything
3/11/21
Warmup
Foam Roll any of the following as needed:
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Barbell Stiff Leg Deadlift x 10-12
Bosu Crossover Crunch x 12 each side
Light Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squats x 6-8 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and/or side of hips 1-2 min
2 sets
Good Mornings x 12 ,10 (using squat rack - again, don't get over-agressive here...just move up about 5lbs at a time and be obsessive about form)
Rest 75 sec
Barbell Reverse Lunges x 7, 4 each leg
Low Incline Rear Lateral Partials x 20
Rest 60-75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball 1-2 min
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar 1-2 min
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
Warmup
Foam Roll any of the following as needed:
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Barbell Stiff Leg Deadlift x 10-12
Bosu Crossover Crunch x 12 each side
Light Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squats x 6-8 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and/or side of hips 1-2 min
2 sets
Good Mornings x 12 ,10 (using squat rack - again, don't get over-agressive here...just move up about 5lbs at a time and be obsessive about form)
Rest 75 sec
Barbell Reverse Lunges x 7, 4 each leg
Low Incline Rear Lateral Partials x 20
Rest 60-75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball 1-2 min
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar 1-2 min
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
3/9/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
45 Degree Hyperextension x 10
Situps x 15
Crunch with Leg Extension x 10 each leg
Floor Cobra x 12-15
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 60-90 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Broomstick Overhead Squat x 10 (if these hurt shoulder, skip them)
Calf Raises x 20
One Arm Dumbbell Rows x 10, 8, 6
Dumbbell Stiff Leg Deadlift x 12-15 (light - purpose is to loosen and create blooflow only)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
RFE Dumbbell Split Squat x 7,5,4 each leg
Seated Dumbbell External Rotations x 10-12 each arm
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rear Laterals x 20-25 (light)
Rest 75 sec
2 sets
Treadmill Sprint x 60 sec at 1 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
45 Degree Hyperextension x 10
Situps x 15
Crunch with Leg Extension x 10 each leg
Floor Cobra x 12-15
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 60-90 sec and roll piriformis and/or hamstrings and/or lats
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Broomstick Overhead Squat x 10 (if these hurt shoulder, skip them)
Calf Raises x 20
One Arm Dumbbell Rows x 10, 8, 6
Dumbbell Stiff Leg Deadlift x 12-15 (light - purpose is to loosen and create blooflow only)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
RFE Dumbbell Split Squat x 7,5,4 each leg
Seated Dumbbell External Rotations x 10-12 each arm
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rear Laterals x 20-25 (light)
Rest 75 sec
2 sets
Treadmill Sprint x 60 sec at 1 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
3/6/21
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
45 Degree Hyperextension x 10
Weighted Crunches x 25
YTWs x 8 each (this is an EXTREMELY light exercise - start with 3's or 5's and go from there)
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 45-60 sec
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Low Incline Dumbbell Rows x 8-10
Seated Rope Face Pulls x 10-12 Tempo 3010 (this is a fairly light exercise)
Bosu Crunch Knee Knee x 10
Good Morning (with light barbell) x 12-15
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
Flat Flyes x 10-12
FFE Barbell Split Squat x 8, 6, 4 each leg
Seated Dumbbell External Rotations x 10-12 each arm (keep these very light today)
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rest 75 sec
2 sets
Treadmill Sprint x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, Biceps, IT Bands, Lats
3 sets
45 Degree Hyperextension x 10
Weighted Crunches x 25
YTWs x 8 each (this is an EXTREMELY light exercise - start with 3's or 5's and go from there)
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 45-60 sec
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Low Incline Dumbbell Rows x 8-10
Seated Rope Face Pulls x 10-12 Tempo 3010 (this is a fairly light exercise)
Bosu Crunch Knee Knee x 10
Good Morning (with light barbell) x 12-15
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
Flat Flyes x 10-12
FFE Barbell Split Squat x 8, 6, 4 each leg
Seated Dumbbell External Rotations x 10-12 each arm (keep these very light today)
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rest 75 sec
2 sets
Treadmill Sprint x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown
Roll and stretch anything
3/4/21
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Stiff Leg Deadlift x 10-12
Weighted Crunches x 25
Light Dumbbell Pullovers x 12-15
Stepping Bodyweight Lunges x 5 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and side of hips as much as necessary to open them up
2 sets
Good Mornings x 10-12 (don't get over-agressive here...just move up about 5lbs at a time and be obsessive about form)
Rest 75 sec
Dumbbell Step Ups on to 12" box x 9, 7 each leg
Hip Thrusts x 15-20 (bodyweight only this time)
Rest 75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, IT Bands, biceps, and lats
3 sets
Light Weight Stiff Leg Deadlift x 10-12
Weighted Crunches x 25
Light Dumbbell Pullovers x 12-15
Stepping Bodyweight Lunges x 5 each leg
Rest 75 sec and roll piriformis on lacrosse ball, roll hamstring on trigger point ball, or stretch hamstring with leg on bench
Stop and roll piriformis, hamstring, and side of hips as much as necessary to open them up
2 sets
Good Mornings x 10-12 (don't get over-agressive here...just move up about 5lbs at a time and be obsessive about form)
Rest 75 sec
Dumbbell Step Ups on to 12" box x 9, 7 each leg
Hip Thrusts x 15-20 (bodyweight only this time)
Rest 75 sec
Roll Lats with roller and roll Triceps with PVC or Trigger Point Ball
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
EZ Bar Bar Tricep Extensions (to bridge of nose) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Bar Tricep Extensions (to chin) x 12-15 Tempo 2010
Rest 2 min
Roll biceps with bar
3 sets
Close Grip EZ Bar Reverse Curls x 5-7 Tempo 3210
Rest 10-20 sec
Medium Width Grip EZ Bar Reverse Curls x 3-5 Tempo 3010
Rest 10-20 sec
Standing Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Cooldown
Roll and stretch anything
3/2/21
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.
Most Important today:
Roll hams, IT Bands, and Lats
3 sets
45 Degree Hyperextension x 10
Bosu Crossover Crunch x 12 each side
Plank x 45-60 sec
RFE Bodyweight Split Squat x 6 each leg
Rest 45-60 sec
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Gripper 15, 12, 10 each hand
Good Morning (with light barbell) x 15, 12, 10
Incline Dumbbell Row x 12, 10, 8
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
Weighted Crunch with Leg Extension x 10 each leg
Hanging Knee Raises x 15 Tempo 3010
Hip Thrusts x 25
Rest 75 sec
3 sets
Snatch Grip Behind the Neck Press x 15 (go extremely light - probably just the bar)
Low Incline Partial Rear Laterals x 20 (lift the dumbbells roughly 1/3-2/3 of the way up...beginning of the set should start at 1/2-2/3 of the way up and then second half of the set will start to get lower and lower)
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rest 60 sec
1 set
45 Degree Hyperextension x 20
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, IT Bands, and Lats
3 sets
45 Degree Hyperextension x 10
Bosu Crossover Crunch x 12 each side
Plank x 45-60 sec
RFE Bodyweight Split Squat x 6 each leg
Rest 45-60 sec
3-4 min: Quick Roll of lats, pecs, biceps, hips, IT band
3 sets
Gripper 15, 12, 10 each hand
Good Morning (with light barbell) x 15, 12, 10
Incline Dumbbell Row x 12, 10, 8
Dumbbell Pullovers x 12-15 (not heavy - goal is opening lats, not maximizing weight)
Rest 75 sec and roll lats, pecs, biceps, or piriformis
3 sets
Weighted Crunch with Leg Extension x 10 each leg
Hanging Knee Raises x 15 Tempo 3010
Hip Thrusts x 25
Rest 75 sec
3 sets
Snatch Grip Behind the Neck Press x 15 (go extremely light - probably just the bar)
Low Incline Partial Rear Laterals x 20 (lift the dumbbells roughly 1/3-2/3 of the way up...beginning of the set should start at 1/2-2/3 of the way up and then second half of the set will start to get lower and lower)
Stretch Pecs on Bench with Dumbbells x 45-60 sec
Rest 60 sec
1 set
45 Degree Hyperextension x 20
Cooldown
Roll and stretch anything
2/27/21
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.
Most Important today:
Roll Biceps. Roll IT Band. Roll Lats
5 sets
Vacuums x 1
Bosu Ball Crunches x 25
Rest 30 sec
3 sets
Dumbbell Stiff Leg Deadlift x 15 (light just to loosen and warm things up)
Rear Laterals x 15 (light)
Stepping Bodyweight Lunges x 5 each leg
Squat Jumps x 8
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
3 sets
Renegade Row x 12, 10, 8 each arm
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 10, 8
Rest 30 sec
Stepping Dumbbell Lunges x 10, 8, 6 each leg
Rest 75 sec and roll or stretch lats
2 sets
Seated Dumbbell External Rotation x 10-12 each
Rest 30 sec
RFE Dumbbell Split Squat x 10, 8 each leg
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
Cooldown as needed and as time permits:
Roll IT Bands.
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll Biceps. Roll IT Band. Roll Lats
5 sets
Vacuums x 1
Bosu Ball Crunches x 25
Rest 30 sec
3 sets
Dumbbell Stiff Leg Deadlift x 15 (light just to loosen and warm things up)
Rear Laterals x 15 (light)
Stepping Bodyweight Lunges x 5 each leg
Squat Jumps x 8
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
3 sets
Renegade Row x 12, 10, 8 each arm
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 10, 8
Rest 30 sec
Stepping Dumbbell Lunges x 10, 8, 6 each leg
Rest 75 sec and roll or stretch lats
2 sets
Seated Dumbbell External Rotation x 10-12 each
Rest 30 sec
RFE Dumbbell Split Squat x 10, 8 each leg
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
Cooldown as needed and as time permits:
Roll IT Bands.
Roll and stretch everything especially problem areas.
2/25/21
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.
Most Important today:
Roll hams, IT Bands, biceps, and Lats
2 sets
Broomstick Good Mornings x 12-15
Bosu Crossover Crunch x 12 each leg
Stepping Bodyweight Lunges x 12 each leg
Rest 30 sec
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 12 each leg
Plate Front Raise (using a dumbbell) x 15, 12
Crunch with Leg Extension x 12 each leg
Rest 75 sec
2 sets
Stepping Dumbbell Lunges x 10, 8 each leg
Rest 60 sec
Dumbbell Sumo Deadlift x 10-12 (focus on form not weight)
Rest 75 sec
Roll biceps if possible
3 sets
Close Grip Reverse Curls (using Dumbbells instead of EZ Bar) x 5-7 Tempo 3210
Rest 10-20 sec
Standing Hammer Curls x 3-5 Tempo 3010
Rest 10-20 sec
Seated Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Roll Lats
4 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
Close Grip Pushups (hands about 8" apart) x 12-15 Tempo 2010
Rest 2 min
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, IT Bands, biceps, and Lats
2 sets
Broomstick Good Mornings x 12-15
Bosu Crossover Crunch x 12 each leg
Stepping Bodyweight Lunges x 12 each leg
Rest 30 sec
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 12 each leg
Plate Front Raise (using a dumbbell) x 15, 12
Crunch with Leg Extension x 12 each leg
Rest 75 sec
2 sets
Stepping Dumbbell Lunges x 10, 8 each leg
Rest 60 sec
Dumbbell Sumo Deadlift x 10-12 (focus on form not weight)
Rest 75 sec
Roll biceps if possible
3 sets
Close Grip Reverse Curls (using Dumbbells instead of EZ Bar) x 5-7 Tempo 3210
Rest 10-20 sec
Standing Hammer Curls x 3-5 Tempo 3010
Rest 10-20 sec
Seated Hammer Curls x 6-8 Tempo 2020
Rest 2 min
Roll Lats
4 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3110
Rest 10 sec
Close Grip Pushups (hands about 8" apart) x 12-15 Tempo 2010
Rest 2 min
Cooldown
Roll and stretch anything
2/23/21
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.
Most Important today:
Roll hams, IT Bands, and Lats
3 sets
45 Degree Hyperextension x 10 (be cautious with hamstrings)
Stepping Bodyweight Lunges x 8 each leg
Situps x 15
Pushups x 10
Rest 45-60 sec
Roll lats
3 sets
Dumbbell Snatch x 5 each arm (keep in mind this is a high rep set, don't go heavy...we want clean, crisp, reps with a solid snap of the elbow at the top on each)
Gripper 15, 12, 10 each hand
Squat Jumps x 8
Rest 60-90 sec
3 sets
Incline Dumbbell Press x 15, 12, 9 (leave 2-3 in the tank each set)
Weighted Swiss Ball Crunches x 15-20
Hanging Knee Raises x 10
Hip Thrusts x 25
Rest 75 sec
2 sets
Trap 3 Raise
Cobras x 10-12
Low Incline Partial Rear Laterals x 20 (lift the dumbbells roughly 1/3-2/3 of the way up...beginning of the set should start at 1/2-2/3 of the way up and then second half of the set will start to get lower and lower)
Rest 2 min
2 sets
Stiff Leg Deadlift x 15, 12 (be cautious with hamstrings - use dumbbells if necessary so as to avoid needed to do both exercises on the smith machine)
Rest 75 sec
Deep Dumbbell Front Squat x 15, 12
Rest 75 sec
Cooldown
Roll and stretch anything
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.
Most Important today:
Roll hams, IT Bands, and Lats
3 sets
45 Degree Hyperextension x 10 (be cautious with hamstrings)
Stepping Bodyweight Lunges x 8 each leg
Situps x 15
Pushups x 10
Rest 45-60 sec
Roll lats
3 sets
Dumbbell Snatch x 5 each arm (keep in mind this is a high rep set, don't go heavy...we want clean, crisp, reps with a solid snap of the elbow at the top on each)
Gripper 15, 12, 10 each hand
Squat Jumps x 8
Rest 60-90 sec
3 sets
Incline Dumbbell Press x 15, 12, 9 (leave 2-3 in the tank each set)
Weighted Swiss Ball Crunches x 15-20
Hanging Knee Raises x 10
Hip Thrusts x 25
Rest 75 sec
2 sets
Trap 3 Raise
Cobras x 10-12
Low Incline Partial Rear Laterals x 20 (lift the dumbbells roughly 1/3-2/3 of the way up...beginning of the set should start at 1/2-2/3 of the way up and then second half of the set will start to get lower and lower)
Rest 2 min
2 sets
Stiff Leg Deadlift x 15, 12 (be cautious with hamstrings - use dumbbells if necessary so as to avoid needed to do both exercises on the smith machine)
Rest 75 sec
Deep Dumbbell Front Squat x 15, 12
Rest 75 sec
Cooldown
Roll and stretch anything
2/20/21
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.
Most Important today:
Roll IT Band. Roll Lats
Light Fast Warmup Circuit
2 sets
Broomstick Good Mornings x 15
Plate Front Raise with small dumbbell instead x 15, 12
Bodyweight Swiss Ball Crunches x 20
Walking Bodyweight Lunges x 10-12 each leg
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Seated One Arm Dumbbell External Rotation x 10-12
Rest 15 sec
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Rest 15 sec
Medium/Light Dumbbell Pullovers x 12, 10
Rest 75-90 sec and roll or stretch lats
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12, 10
Rest 30 sec
Flat Flyes x 12, 10
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
Warm up RFE Dumbbell One Leg Split Squats
2 sets
Low Incline Rear Laterals x 20
Rest 45 sec
RFE Dumbbell Split Squat x 5, 3 each leg
Rest 75 sec Roll inner thigh or quad or IT Band or Piriformis depending on what is limiting hip mobility on the squat
2 sets
Incline Dumbbell Row x 10, 5
Situps x 15
Plank x 45-60 sec
Dumbbell Wrist Curls x 11, 7
Dumbbell Reverse Wrist Curls x 12-15
Rest 30 sec
1 set
Light Sprint x 45 sec at 5 Degree Incline
Cooldown as needed and as time permits:
Roll IT Bands.
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll IT Band. Roll Lats
Light Fast Warmup Circuit
2 sets
Broomstick Good Mornings x 15
Plate Front Raise with small dumbbell instead x 15, 12
Bodyweight Swiss Ball Crunches x 20
Walking Bodyweight Lunges x 10-12 each leg
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Seated One Arm Dumbbell External Rotation x 10-12
Rest 15 sec
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Rest 15 sec
Medium/Light Dumbbell Pullovers x 12, 10
Rest 75-90 sec and roll or stretch lats
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12, 10
Rest 30 sec
Flat Flyes x 12, 10
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
Warm up RFE Dumbbell One Leg Split Squats
2 sets
Low Incline Rear Laterals x 20
Rest 45 sec
RFE Dumbbell Split Squat x 5, 3 each leg
Rest 75 sec Roll inner thigh or quad or IT Band or Piriformis depending on what is limiting hip mobility on the squat
2 sets
Incline Dumbbell Row x 10, 5
Situps x 15
Plank x 45-60 sec
Dumbbell Wrist Curls x 11, 7
Dumbbell Reverse Wrist Curls x 12-15
Rest 30 sec
1 set
Light Sprint x 45 sec at 5 Degree Incline
Cooldown as needed and as time permits:
Roll IT Bands.
Roll and stretch everything especially problem areas.
2/17/21
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.
Most Important today:
Roll IT Band
Wrote the workout specifically with your space and equipment limitations in mind. Hopefully its all feasible.
2 sets
Weighted Crunch with Leg Extension x 12 each leg
Floor Cobra x 12-15 Tempo 3010
Rockups x 20
Light Dumbbell Stiff Leg Deadlift x 12
Rest 60 sec and roll piriformis and/or IT Band
2 sets
Light Dumbbell Sumo Deadlift x 12 (if groin is ok with this)
Stepping Bodyweight Lunges in Place x 8 each leg (if groin is ok with this)
Rear Laterals x 12-15 (light)
Rest 90 sec and roll piriformis, Quad, and or IT Band
Roll Lats, Roll Rotator Cuff, Stretch Pecs with dumbbells on bench.
Roll Triceps on Trigger Point Ball or lacrosse ball if no PVC available
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rest 10 sec
Tricep Rope Pushdowns x 6-8 Tempo 2010
Rest 10 sec
Pushups with Hands about 10-12 inches apart x 10-15 Tempo 2010
Rest 2 minutes
3 sets
Standing Close Grip Reverse Curls (but use dumbbells instead and simulate the motion and dith of the grip of a narrow grip on an EZ bar as well as you can) x 5-7 Tempo 3210
Rest 10 sec
Standing Medium Grip Reverse Curls (same as above, use dumbbells and simulate) x 3-5 Tempo 3020
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll IT Band
Wrote the workout specifically with your space and equipment limitations in mind. Hopefully its all feasible.
2 sets
Weighted Crunch with Leg Extension x 12 each leg
Floor Cobra x 12-15 Tempo 3010
Rockups x 20
Light Dumbbell Stiff Leg Deadlift x 12
Rest 60 sec and roll piriformis and/or IT Band
2 sets
Light Dumbbell Sumo Deadlift x 12 (if groin is ok with this)
Stepping Bodyweight Lunges in Place x 8 each leg (if groin is ok with this)
Rear Laterals x 12-15 (light)
Rest 90 sec and roll piriformis, Quad, and or IT Band
Roll Lats, Roll Rotator Cuff, Stretch Pecs with dumbbells on bench.
Roll Triceps on Trigger Point Ball or lacrosse ball if no PVC available
3 sets
Lying Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rest 10 sec
Tricep Rope Pushdowns x 6-8 Tempo 2010
Rest 10 sec
Pushups with Hands about 10-12 inches apart x 10-15 Tempo 2010
Rest 2 minutes
3 sets
Standing Close Grip Reverse Curls (but use dumbbells instead and simulate the motion and dith of the grip of a narrow grip on an EZ bar as well as you can) x 5-7 Tempo 3210
Rest 10 sec
Standing Medium Grip Reverse Curls (same as above, use dumbbells and simulate) x 3-5 Tempo 3020
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
2/14/21
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
Broomstick Good Mornings x 15
Plate Front Raise x 15, 12
FFE Stepping Lunges Bodyweight Only x 8 each leg
Bodyweight Swiss Ball Crunches x 15-20
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Parallel Pullups x 11, 6
Rest 15 sec
Lunge Jumps x 4 each leg
Rest 75-90 sec and roll lats
2 sets
Stiff Leg Deadlift x 11,6
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 7
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
2 sets
Flat Dumbbell Flyes x 10, 8
Rest 45-60 sec
RFE Dumbbell Split Squat x 7, 4 each leg
Rest 60-75 sec Roll inner thigh or quad
2 sets
Incline Dumbbell Row x 10, 5
Weighted Bosu Crunch Knee Knee x 8-10 each leg
Dumbbell Wrist Curls x 11, 7
Seated Dumbbell External Rotation x 10-12 each arm
Rest 30 sec
1 set
Light Sprint x 60 sec at 1 Degree Incline
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
Broomstick Good Mornings x 15
Plate Front Raise x 15, 12
FFE Stepping Lunges Bodyweight Only x 8 each leg
Bodyweight Swiss Ball Crunches x 15-20
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Parallel Pullups x 11, 6
Rest 15 sec
Lunge Jumps x 4 each leg
Rest 75-90 sec and roll lats
2 sets
Stiff Leg Deadlift x 11,6
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 7
Calf Raises x 20 Tempo 1110
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
2 sets
Flat Dumbbell Flyes x 10, 8
Rest 45-60 sec
RFE Dumbbell Split Squat x 7, 4 each leg
Rest 60-75 sec Roll inner thigh or quad
2 sets
Incline Dumbbell Row x 10, 5
Weighted Bosu Crunch Knee Knee x 8-10 each leg
Dumbbell Wrist Curls x 11, 7
Seated Dumbbell External Rotation x 10-12 each arm
Rest 30 sec
1 set
Light Sprint x 60 sec at 1 Degree Incline
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
2/11/21
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunch with Leg Extension x 15 each leg
45 Degree Hyperextension (bodyweight only) x 10
Rear Laterals x 15 (light)
Stepping Bodyweight Lunges x 8-10 each leg
Standing Calf Raises x 15 Tempo 1210
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
2 sets
Stiff Leg Deadlift x 12, 10 (keep the weight light - the purpose here is merely loosening and mobilizing - but increase it a little each set)
Plate Front Raise x 15, 12 (light)
Lightly Weighted Bosu Crunches x 15-20
Hip Thrusts x 20-25 (bodyweight only - focus on tight glute contraction at top - make the glutes get a burn)
Rest 60 sec
Stop and roll lats, biceps, triceps, and rotator cuffs. Make sure all of this is warm and loose.
Warmup Dips and Preacher Curls thoroughly.
For the Remainder of the Workout:
Push yourself and strain hard, but stop 1 rep shy of the last possible rep. on every set
If you complete 4 reps on a set, add weight on the next set.
I expect a little bit of weight to likely need to be added nearly every set.
4 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
4 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunch with Leg Extension x 15 each leg
45 Degree Hyperextension (bodyweight only) x 10
Rear Laterals x 15 (light)
Stepping Bodyweight Lunges x 8-10 each leg
Standing Calf Raises x 15 Tempo 1210
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
2 sets
Stiff Leg Deadlift x 12, 10 (keep the weight light - the purpose here is merely loosening and mobilizing - but increase it a little each set)
Plate Front Raise x 15, 12 (light)
Lightly Weighted Bosu Crunches x 15-20
Hip Thrusts x 20-25 (bodyweight only - focus on tight glute contraction at top - make the glutes get a burn)
Rest 60 sec
Stop and roll lats, biceps, triceps, and rotator cuffs. Make sure all of this is warm and loose.
Warmup Dips and Preacher Curls thoroughly.
For the Remainder of the Workout:
Push yourself and strain hard, but stop 1 rep shy of the last possible rep. on every set
If you complete 4 reps on a set, add weight on the next set.
I expect a little bit of weight to likely need to be added nearly every set.
4 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
4 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
2/9/21
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (with a small weight or without weight)
Situps x 15
Crunches x 15-20
Side Shuffle 20 yards and back
Carioca 20 yards and back
Rest 30-60 sec
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
45 Degree Hypers x 8-10
Seated External Rotation (light) x 10 each arm
Rest 30 sec
Quickly Warmup Incline DB Press and Sumo Deadlift
3 sets
Incline Dumbbell Press x 12, 9, 6
Rest 30-45 sec
Sumo Deadlift x 12,9, 6 (take it easy on these today and focus on form - aim to leave 3-5 reps in the tank rather than just 2)
Rest 20 sec
Lunge Jumps x 5, 4, 4, each leg
Rest 60-75 sec
3 sets
One Arm Dumbbell Row x 12, 9, 6
Rest 45 sec
Stepping Barbell Lunges x 10, 7, 5 each leg
Rest 60-75 sec
Quickly Warmup Snatch Grip Behind Neck Press and Stiff Leg Deadlift
2 sets
Snatch Grip Behind the Neck Press x 12, 8
Rest 30 sec
Hip Thrusts x 15, 12
Rest 20 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Gripper x 12, 7
Rest 75 sec and stretch hamstrings with leg up on bench if/as needed
1-2 sets depending on time
Plate Front Raise x 10-12
Dumbbell Wrist Curls x 12, 10
Bosu Crunch Knee Knee x 12 each Tempo 2013
Jump Rope x 60 sec
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (with a small weight or without weight)
Situps x 15
Crunches x 15-20
Side Shuffle 20 yards and back
Carioca 20 yards and back
Rest 30-60 sec
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
45 Degree Hypers x 8-10
Seated External Rotation (light) x 10 each arm
Rest 30 sec
Quickly Warmup Incline DB Press and Sumo Deadlift
3 sets
Incline Dumbbell Press x 12, 9, 6
Rest 30-45 sec
Sumo Deadlift x 12,9, 6 (take it easy on these today and focus on form - aim to leave 3-5 reps in the tank rather than just 2)
Rest 20 sec
Lunge Jumps x 5, 4, 4, each leg
Rest 60-75 sec
3 sets
One Arm Dumbbell Row x 12, 9, 6
Rest 45 sec
Stepping Barbell Lunges x 10, 7, 5 each leg
Rest 60-75 sec
Quickly Warmup Snatch Grip Behind Neck Press and Stiff Leg Deadlift
2 sets
Snatch Grip Behind the Neck Press x 12, 8
Rest 30 sec
Hip Thrusts x 15, 12
Rest 20 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Gripper x 12, 7
Rest 75 sec and stretch hamstrings with leg up on bench if/as needed
1-2 sets depending on time
Plate Front Raise x 10-12
Dumbbell Wrist Curls x 12, 10
Bosu Crunch Knee Knee x 12 each Tempo 2013
Jump Rope x 60 sec
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
2/6/21
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
45 Degree Broomstick Hyperextensions x 10
Plate Front Raise x 15, 12
Light Dumbbell Walking Lunges x 8 on each leg
Bodyweight Bosu Crunches x 20
Jump Rope x 30 sec
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Dumbbell Snatch 4, 3 each arm
Rest 30-45 sec
Flat Dumbbell Bench Press x 13, 7
Rest 15 sec
Lunge Jumps x 6 each leg
Rest 75-90 sec and roll lats
2 sets
Stiff Leg Deadlift x 13,7 (aim to leave at least 3-4 reps in the tank on these today)
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 7
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
2 sets
Parallel Pullups x 13, 7
Rest 45-60 sec
Deep Dumbbell Front Squat x 13, 7
Rest 60-75 sec Roll inner thigh or quad
2 sets
One Arm Dumbbell Row x 12, 7
Weighted Swiss Ball Crunches x 15-20
Gripper x 12, 7
Rear Laterals x 15,12
Calf Raises x 25 Tempo 1110
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
45 Degree Broomstick Hyperextensions x 10
Plate Front Raise x 15, 12
Light Dumbbell Walking Lunges x 8 on each leg
Bodyweight Bosu Crunches x 20
Jump Rope x 30 sec
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
2 sets
Dumbbell Snatch 4, 3 each arm
Rest 30-45 sec
Flat Dumbbell Bench Press x 13, 7
Rest 15 sec
Lunge Jumps x 6 each leg
Rest 75-90 sec and roll lats
2 sets
Stiff Leg Deadlift x 13,7 (aim to leave at least 3-4 reps in the tank on these today)
Rest 30 sec
Seated Overhead Dumbbell Press x 12, 7
Rest 60-75 sec and roll whatever is inhibiting your hip/hamstrings flexibility at the moment (IT, Hams, Piriformis, Hip Flexor, etc)
2 sets
Parallel Pullups x 13, 7
Rest 45-60 sec
Deep Dumbbell Front Squat x 13, 7
Rest 60-75 sec Roll inner thigh or quad
2 sets
One Arm Dumbbell Row x 12, 7
Weighted Swiss Ball Crunches x 15-20
Gripper x 12, 7
Rear Laterals x 15,12
Calf Raises x 25 Tempo 1110
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
2/4/21
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Bosu Crunches bodyweight x 25
Walking Lunges x 8-10 each leg
Stiff Leg Deadlift x 12, 10 (keep the weight light - the purpose here is merely loosening and mobilizing - but increase it a little each set)
Seated Dumbbell External Rotation x 10 each arm (just a warmup, don't push your limit)
Standing Calf Raises x 15 Tempo 2210
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Stop and roll lats, biceps, triceps, and rotator cuffs. Make sure all of this is warm and loose.
Warmup Dips and Preacher Curls thoroughly.
For the Remainder of the Workout:
Push yourself and strain hard, but stop 1 rep shy of the last possible rep. on every set
If you complete 4 reps on a set, add weight on the next set.
I expect a little bit of weight to likely need to be added nearly every set.
5 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
5 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Bosu Crunches bodyweight x 25
Walking Lunges x 8-10 each leg
Stiff Leg Deadlift x 12, 10 (keep the weight light - the purpose here is merely loosening and mobilizing - but increase it a little each set)
Seated Dumbbell External Rotation x 10 each arm (just a warmup, don't push your limit)
Standing Calf Raises x 15 Tempo 2210
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Stop and roll lats, biceps, triceps, and rotator cuffs. Make sure all of this is warm and loose.
Warmup Dips and Preacher Curls thoroughly.
For the Remainder of the Workout:
Push yourself and strain hard, but stop 1 rep shy of the last possible rep. on every set
If you complete 4 reps on a set, add weight on the next set.
I expect a little bit of weight to likely need to be added nearly every set.
5 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
5 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
2/1/21
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Plate Front Raise x 15, 12
RFE One Leg Bodyweight Split Squat x 7-10 each leg (push the hip stretch on each rep)
Situps x 20, 15
Leg Curls x 15, 10 (leave at least 3-4 reps in the tank)
Side Shuffle 20 yards and back
Carioca 20 yards and back
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
Quickly Warmup Incline DB Press and Sumo Deadlift
(first warmup set is to pump blood into the muscles with a very light weight...the next set(s) are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Sumo Deadlift x 10, 5
Incline Dumbbell Press x 10, 5
Rest 0-90 sec and roll lats, rotator cuffs, and pecs if and as needed
3 sets
Incline Dumbbell Press x 15,10,7
Rest 30-45 sec
Sumo Deadlift x 15,10,7
Rest 20 sec
Squat Jumps x 10,7,7 (Jump nearly as high as possible on each)
Rest 60-75 sec
3 sets
Incline Dumbbell Row x 15,10,7
Rest 45 sec
Stepping Barbell Lunges x 10, 7, 5 each leg
Rest 20 sec
Lunge Jumps x 7, 5, 3 each leg
Rest 60-75 sec
Quickly Warmup Snatch Grip Behind Neck Press and Stiff Leg Deadlift
(first warmup set is to pump blood into the muscles with a very light weight...the next set(s) are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Stiff Leg Deadlift x 10, 5
Snatch Grip Behind the Neck Press x 10, 5 (grip about 2' away from the maximum width of the bar)
Rest 0-60 sec and roll lats, rotator cuffs, and pecs if and as needed
3 sets
Snatch Grip Behind the Neck Press x 15,10,7
Rest 30 sec
Stiff Leg Deadlift x 15,10,7
Rest 20 sec
Weighted Crunches x 15-20
Gripper x 15, 10, 7
Rest 75 sec and stretch hamstrings with leg up on bench if/as needed
2 sets
Rear Laterals x 15,12
Dumbbell Wrist Curls x 15, 12
Bosu Crunch Knee Knee x 12 each Tempo 2013
Calf Raises x 15-20 Tempo 2210
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
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.
Most Important today:
Roll Lats on roller, roll quads on roller or barbell, roll rotator cuff on ball, roll IT band on roller, and roll hamstrings with Trigger point ball or massage gun
Light Fast Warmup Circuit
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Plate Front Raise x 15, 12
RFE One Leg Bodyweight Split Squat x 7-10 each leg (push the hip stretch on each rep)
Situps x 20, 15
Leg Curls x 15, 10 (leave at least 3-4 reps in the tank)
Side Shuffle 20 yards and back
Carioca 20 yards and back
Rest 30-60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench if/as needed
For all working sets today, aim to leave roughly 2 reps in the tank
Quickly Warmup Incline DB Press and Sumo Deadlift
(first warmup set is to pump blood into the muscles with a very light weight...the next set(s) are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Sumo Deadlift x 10, 5
Incline Dumbbell Press x 10, 5
Rest 0-90 sec and roll lats, rotator cuffs, and pecs if and as needed
3 sets
Incline Dumbbell Press x 15,10,7
Rest 30-45 sec
Sumo Deadlift x 15,10,7
Rest 20 sec
Squat Jumps x 10,7,7 (Jump nearly as high as possible on each)
Rest 60-75 sec
3 sets
Incline Dumbbell Row x 15,10,7
Rest 45 sec
Stepping Barbell Lunges x 10, 7, 5 each leg
Rest 20 sec
Lunge Jumps x 7, 5, 3 each leg
Rest 60-75 sec
Quickly Warmup Snatch Grip Behind Neck Press and Stiff Leg Deadlift
(first warmup set is to pump blood into the muscles with a very light weight...the next set(s) are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Stiff Leg Deadlift x 10, 5
Snatch Grip Behind the Neck Press x 10, 5 (grip about 2' away from the maximum width of the bar)
Rest 0-60 sec and roll lats, rotator cuffs, and pecs if and as needed
3 sets
Snatch Grip Behind the Neck Press x 15,10,7
Rest 30 sec
Stiff Leg Deadlift x 15,10,7
Rest 20 sec
Weighted Crunches x 15-20
Gripper x 15, 10, 7
Rest 75 sec and stretch hamstrings with leg up on bench if/as needed
2 sets
Rear Laterals x 15,12
Dumbbell Wrist Curls x 15, 12
Bosu Crunch Knee Knee x 12 each Tempo 2013
Calf Raises x 15-20 Tempo 2210
Rest 30 sec
Cooldown as needed and as time permits:
Roll and stretch everything especially problem areas.
1/30/21
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.
2 sets
Stiff Leg Deadlift x 12, 10
RFE Bodyweight Split Squats x 8 each leg
Incline Dumbbell Rear Laterals x 15 (light)
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
Stop and roll lats and rotator cuff
1 set
Seated Dumbbell External Rotation x 10-12 each arm
Rest 60 sec
Quickly Warmup Dumbbell Snatch x 3, 1, 1 and Flat Dumbbell Bench Press x 10, 3, 2
3 sets
Dumbbell Snatch x 3, 2, 2 on each arm
Rest 20 sec
Flat Dumbbell Bench Press x 8,6,4 (leave 1 rep in the tank on each set)
Rest 20 sec
Stiff Leg Deadlift x 10, 8, 6 (leave 2-3 reps in the tank on each set)
Rest 75 sec and stretch hamstrings with leg up on bench or roll lats or rotator cuff
3 sets
Incline Dumbbell Rows x 8,6,4 (leave 1 rep in the tank on each set)
Rest 30 sec
Dumbbell Pullovers x 12, 10, 8
Weighted Crunches on Swiss Ball x 15-20
Rest 75 sec
3 sets
Plate Front Raise x 12, 10, 10
Barbell Step Ups x 4 each leg
Rest 75-90 sec and stretch pecs on bench for 60 sec of at least one for the rest periods
1-2 sets
1 Degree Incline Sprint x 60 sec run on treadmill at 80% effort
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.
2 sets
Stiff Leg Deadlift x 12, 10
RFE Bodyweight Split Squats x 8 each leg
Incline Dumbbell Rear Laterals x 15 (light)
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
Stop and roll lats and rotator cuff
1 set
Seated Dumbbell External Rotation x 10-12 each arm
Rest 60 sec
Quickly Warmup Dumbbell Snatch x 3, 1, 1 and Flat Dumbbell Bench Press x 10, 3, 2
3 sets
Dumbbell Snatch x 3, 2, 2 on each arm
Rest 20 sec
Flat Dumbbell Bench Press x 8,6,4 (leave 1 rep in the tank on each set)
Rest 20 sec
Stiff Leg Deadlift x 10, 8, 6 (leave 2-3 reps in the tank on each set)
Rest 75 sec and stretch hamstrings with leg up on bench or roll lats or rotator cuff
3 sets
Incline Dumbbell Rows x 8,6,4 (leave 1 rep in the tank on each set)
Rest 30 sec
Dumbbell Pullovers x 12, 10, 8
Weighted Crunches on Swiss Ball x 15-20
Rest 75 sec
3 sets
Plate Front Raise x 12, 10, 10
Barbell Step Ups x 4 each leg
Rest 75-90 sec and stretch pecs on bench for 60 sec of at least one for the rest periods
1-2 sets
1 Degree Incline Sprint x 60 sec run on treadmill at 80% effort
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.
1/28/20
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
Today is going to feel VERY different than any of our workouts to date. You will likely hate waiting through the rest periods. It is worthwhile. You can use the time to roll out anything that has been tight on you lately.
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Walking Lunges x 8-10 each leg
Bosu Crunches with weight x 15-20
Stiff Leg Deadlift x 15, 12, 10 (increase weight each set)
Seated Dumbbell External Rotation x 10 each arm (just a warmup, don't push your limit)
Standing Calf Raises x 15 Tempo 1010
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Stop and roll lats, biceps, triceps, and rotator cuffs
5 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
5 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
Today is going to feel VERY different than any of our workouts to date. You will likely hate waiting through the rest periods. It is worthwhile. You can use the time to roll out anything that has been tight on you lately.
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Walking Lunges x 8-10 each leg
Bosu Crunches with weight x 15-20
Stiff Leg Deadlift x 15, 12, 10 (increase weight each set)
Seated Dumbbell External Rotation x 10 each arm (just a warmup, don't push your limit)
Standing Calf Raises x 15 Tempo 1010
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Stop and roll lats, biceps, triceps, and rotator cuffs
5 sets
Weighted Dips x 2-4 Tempo 5010
Rest 105 seconds
Close Grip Preacher Curls x 2-4 Tempo 5010
Rest 105 seconds
5 sets
Close Grip Incline Press to Forehead with Pause x 2-4 Tempo 3211
Rest 105 seconds
Seated Hammer Curls x 2-4 Tempo 5010
Rest 105 seconds
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
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.
1/26/20
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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Plate Front Raise x 10 (just a warmup, don't push your limit)
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg(push the hip stretch on each rep)
Weighted Crunches x 25
Leg Curls x 10-12 (leave at least 3-4 reps in the tank)
Jump Rope x 60 sec
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
1 set
Dumbbell External Rotation x 15 each arm (light, blood flow and loosening is only goal)
Rest 90 sec and Roll lats and rotator cuff
Warmup Stiff Leg Deadlift and Snatch Grip Behind Neck Press
3 sets
Stiff Leg Deadlift x 10, 5, 2 (increase weight each set...first warmup set is to pump blood into the muscles with a very light weight...the next two sets are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Snatch Grip Behind the Neck Press x 10, 5, 2, (grip about 2' away from the maximum width of the bar)
Rest 30-60 sec and roll lats, rotator cuffs, and pecs...also roll piriformis more if needed
and stretch hamstrings with leg up
Roll lats, rotator cuffs, pecs, and/or piriformis more if needed
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
2 sets
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Rest 30 sec
Stiff Leg Deadlift x 8, 6, 6, (increase weight each set)
Rest 20 sec
Weighted Crunches x 15-20
Calf Raises x 12-15 Tempo 2210
Rest 75-90 sec and stretch hamstrings with leg up on bench
2 sets
Sumo Deadlift x 6-8 (even though the reps are low, we're not going heavy on these yet...just accustoming your body to the exercise...keep it well within a comfortable weight range so that any minor errors in technique will not result in back pain...once your form is perfect, we can start to increase the weight rather rapidly with confidence)
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Weighted Crunches x 15-20
Calf Raises x 12-15 Tempo 2210
Rest 90 sec
3 sets
Parallel Grip Pullups x 8, 6, 4 (increase weight each set...leave 1-2 reps in the tank on each set)
Rest 60-75 sec
Back Squat x 10, 8, 6 (increase weight each set...same as above...leave 1-2 reps in the tank on each set)
Rest 90-120 seconds
2 sets
Bosu Crunch Knee Knee x 6-8 each Tempo 3013
Hanging Knee Raises x 10-12 Tempo 2010
Weighted Crunches (light weight) x 15-20 Tempo 20X0
Rest 60 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.
Most Important today:
*Roll Quads with Barbell, and hit the upper hip flexor area with it as much as possible*
*Roll hamstrings with Trigger point ball or massage gun to make sure that we have maximum looseness in the hamstrings*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Plate Front Raise x 10 (just a warmup, don't push your limit)
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg(push the hip stretch on each rep)
Weighted Crunches x 25
Leg Curls x 10-12 (leave at least 3-4 reps in the tank)
Jump Rope x 60 sec
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
1 set
Dumbbell External Rotation x 15 each arm (light, blood flow and loosening is only goal)
Rest 90 sec and Roll lats and rotator cuff
Warmup Stiff Leg Deadlift and Snatch Grip Behind Neck Press
3 sets
Stiff Leg Deadlift x 10, 5, 2 (increase weight each set...first warmup set is to pump blood into the muscles with a very light weight...the next two sets are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Snatch Grip Behind the Neck Press x 10, 5, 2, (grip about 2' away from the maximum width of the bar)
Rest 30-60 sec and roll lats, rotator cuffs, and pecs...also roll piriformis more if needed
and stretch hamstrings with leg up
Roll lats, rotator cuffs, pecs, and/or piriformis more if needed
Stretch pecs with Dumbbells on Bench x 45-60 sec one time
2 sets
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Rest 30 sec
Stiff Leg Deadlift x 8, 6, 6, (increase weight each set)
Rest 20 sec
Weighted Crunches x 15-20
Calf Raises x 12-15 Tempo 2210
Rest 75-90 sec and stretch hamstrings with leg up on bench
2 sets
Sumo Deadlift x 6-8 (even though the reps are low, we're not going heavy on these yet...just accustoming your body to the exercise...keep it well within a comfortable weight range so that any minor errors in technique will not result in back pain...once your form is perfect, we can start to increase the weight rather rapidly with confidence)
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Weighted Crunches x 15-20
Calf Raises x 12-15 Tempo 2210
Rest 90 sec
3 sets
Parallel Grip Pullups x 8, 6, 4 (increase weight each set...leave 1-2 reps in the tank on each set)
Rest 60-75 sec
Back Squat x 10, 8, 6 (increase weight each set...same as above...leave 1-2 reps in the tank on each set)
Rest 90-120 seconds
2 sets
Bosu Crunch Knee Knee x 6-8 each Tempo 3013
Hanging Knee Raises x 10-12 Tempo 2010
Weighted Crunches (light weight) x 15-20 Tempo 20X0
Rest 60 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.
1/23/21
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.
2 sets
45 Degree Hyperextension (bodyweight only) x 8
Bodyweight Stepping Lunges in Place x 8 each leg
Seated Dumbbell External Rotation x 10 each arm (keep these light today...go is circulate blood in the muscles and take rotator cuffs through a range of motion)
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
Stop and roll lats and rotator cuff for a couple minutes
3 sets
Incline Dumbbell Press x 10,8, 6 (increase weight each set, but hold back just shy of your absolute best effort)
Stiff Leg Deadlift x 12, 10, 8 (increase wight each set but do not push your strength limit on any of the set today)
Weighted Crunches x 15-20
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
Incline Dumbbell Rows x 10, 8 , 6 (increase weight each set, but hold back just shy of your absolute best effort)
Weighted Crunches on Swiss Ball x 20 reps
Jump Rope x 30 sec
Rest 60-90 sec
3 sets
Dumbbell Pullovers x 10-12
Dumbbell Step Ups x 6 each leg
Rest 75-90 sec and stretch pecs on bench for 60 sec of at least one for the rest periods
1 set
8 Degree Incline Sprint x 45 sec run on treadmill at 80% effort
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.
2 sets
45 Degree Hyperextension (bodyweight only) x 8
Bodyweight Stepping Lunges in Place x 8 each leg
Seated Dumbbell External Rotation x 10 each arm (keep these light today...go is circulate blood in the muscles and take rotator cuffs through a range of motion)
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
Stop and roll lats and rotator cuff for a couple minutes
3 sets
Incline Dumbbell Press x 10,8, 6 (increase weight each set, but hold back just shy of your absolute best effort)
Stiff Leg Deadlift x 12, 10, 8 (increase wight each set but do not push your strength limit on any of the set today)
Weighted Crunches x 15-20
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
Incline Dumbbell Rows x 10, 8 , 6 (increase weight each set, but hold back just shy of your absolute best effort)
Weighted Crunches on Swiss Ball x 20 reps
Jump Rope x 30 sec
Rest 60-90 sec
3 sets
Dumbbell Pullovers x 10-12
Dumbbell Step Ups x 6 each leg
Rest 75-90 sec and stretch pecs on bench for 60 sec of at least one for the rest periods
1 set
8 Degree Incline Sprint x 45 sec run on treadmill at 80% effort
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.
1/21/20
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.
*Roll Quads, hip flexor area, and IT band with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Gripper x 10-12 each hand
Ball Crunches x 15-20 (holding a 5 lb weight behind head)
Jump Rope x 45 sec
Seated Dumbbell External Rotation x 10-12 each side
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 30 sec
Stretch pecs on bench one time x 60 sec
3 sets
Stiff Leg Deadlift (holding 2 dumbbells instead of a barbell this time) x 10-12 (main goal today on these is pumping out reps with perfect form, circulating blood through the hamstrings, and ingraining proper motor patterns on the exercise...not maximizing the weight)
Bosu Weighted Crunches x 15-20
RFE Broomstick Split Squats x 10 each leg (purpose today is active recovery and stretching hip)
Standing Calf Raise x 15-20 Tempo 2010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Final day of this series. Give it your best effort and push it hard. Note, the reps on second round of EZ Bar Tricep Extensions is lower today by the way:
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 4-6 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
1 set
60 sec treadmill sprint at 1° Incline at roughly only 65-70% effort intensity
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.
*Roll Quads, hip flexor area, and IT band with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Gripper x 10-12 each hand
Ball Crunches x 15-20 (holding a 5 lb weight behind head)
Jump Rope x 45 sec
Seated Dumbbell External Rotation x 10-12 each side
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 30 sec
Stretch pecs on bench one time x 60 sec
3 sets
Stiff Leg Deadlift (holding 2 dumbbells instead of a barbell this time) x 10-12 (main goal today on these is pumping out reps with perfect form, circulating blood through the hamstrings, and ingraining proper motor patterns on the exercise...not maximizing the weight)
Bosu Weighted Crunches x 15-20
RFE Broomstick Split Squats x 10 each leg (purpose today is active recovery and stretching hip)
Standing Calf Raise x 15-20 Tempo 2010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Final day of this series. Give it your best effort and push it hard. Note, the reps on second round of EZ Bar Tricep Extensions is lower today by the way:
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 4-6 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
1 set
60 sec treadmill sprint at 1° Incline at roughly only 65-70% effort intensity
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.
1/19/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Plate Front Raise x 10 (just a warmup, don't push your limit)
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg
Weighted Crunches x 25
Jump Rope x 60 sec
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Warmup Stiff Leg Deadlift and Snatch Grip Behind Neck Press
3 sets
Stiff Leg Deadlift x 10, 5, 2 (increase weight each set...first warmup set is to pump blood into the muscles with a very light weight...the next two sets are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Snatch Grip Behind the Neck Press x 10, 5, 2, (same purpose and approach as written above)
Rest 30-60 sec and roll lats, rotator cuffs, and pecs...also roll piriformis more if needed
and stretch hamstrings with leg up
Roll lats, rotator cuffs, pecs, and/or piriformis more if needed
Stretch pecs with Dumbbells on Bench x 60 sec one time
3 sets
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Rest 30 sec
Stiff Leg Deadlift x 8, 6, 6, (increase weight each set)
Rest 20 sec
Weighted Crunches x 15-20
Calf Raises x 20 Tempo 1110
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
Parallel Grip Pullups x 10, 8, 6 (increase weight each set)
Rest 60-75 sec
Back Squat x 12, 10, 8 (increase weight each set)
Rest 90-120 seconds
2 sets
Bosu Crunch Knee Knee x 8-10 each
Hanging Knee Raises x 10
Weighted Crunches (light weight) x 15-20
Rest 60 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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
45 Degree Hyperextension (bodyweight only) x 10
Plate Front Raise x 10 (just a warmup, don't push your limit)
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg
Weighted Crunches x 25
Jump Rope x 60 sec
Rest 60 sec and roll piriformis, stretch piriformis, or stretch hamstrings with your leg up on a bench
Warmup Stiff Leg Deadlift and Snatch Grip Behind Neck Press
3 sets
Stiff Leg Deadlift x 10, 5, 2 (increase weight each set...first warmup set is to pump blood into the muscles with a very light weight...the next two sets are to prepare the muscles for the heavier weight of the actual working sets to come without fatiguing the muscles in the process - hence the lower reps)
Snatch Grip Behind the Neck Press x 10, 5, 2, (same purpose and approach as written above)
Rest 30-60 sec and roll lats, rotator cuffs, and pecs...also roll piriformis more if needed
and stretch hamstrings with leg up
Roll lats, rotator cuffs, pecs, and/or piriformis more if needed
Stretch pecs with Dumbbells on Bench x 60 sec one time
3 sets
Snatch Grip Behind the Neck Press x 8-10 (we're not trying to go superheavy here...just still letting the body get used to the new exercise)
Rest 30 sec
Stiff Leg Deadlift x 8, 6, 6, (increase weight each set)
Rest 20 sec
Weighted Crunches x 15-20
Calf Raises x 20 Tempo 1110
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
Parallel Grip Pullups x 10, 8, 6 (increase weight each set)
Rest 60-75 sec
Back Squat x 12, 10, 8 (increase weight each set)
Rest 90-120 seconds
2 sets
Bosu Crunch Knee Knee x 8-10 each
Hanging Knee Raises x 10
Weighted Crunches (light weight) x 15-20
Rest 60 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.
1/16/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
45 Degree Hyperextension (bodyweight only) x 10-15
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg
Trap 3 Raise x 10-12
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
3 sets
Incline Barbell Press x 8-10
Stiff Leg Deadlift x 7-9 (again, expect these to be a little tight and weak at first...they'll loosen a bit from set to set...start lighter than you think you can do and work your way up from set to set as they loosen up)
Weighted Crunches x 15-20
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
One Arm Dumbbell Rows x 8-10 each arm
Bosu Crunches with weight Behind Head x 15
Pushup Position Knee to Opposite Elbow x 8 each leg
Rest 90 sec
3 sets
Dumbbell Pullovers x 10-12
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
45 Degree Hyperextension (bodyweight only) x 10-15
RFE One Leg Bodyweight Broomstick Split Squat x 6-8 each leg
Trap 3 Raise x 10-12
Rest 60 sec and roll piriformis or stretch hamstrings with your leg up on a bench
3 sets
Incline Barbell Press x 8-10
Stiff Leg Deadlift x 7-9 (again, expect these to be a little tight and weak at first...they'll loosen a bit from set to set...start lighter than you think you can do and work your way up from set to set as they loosen up)
Weighted Crunches x 15-20
Rest 75-90 sec and stretch hamstrings with leg up on bench
3 sets
One Arm Dumbbell Rows x 8-10 each arm
Bosu Crunches with weight Behind Head x 15
Pushup Position Knee to Opposite Elbow x 8 each leg
Rest 90 sec
3 sets
Dumbbell Pullovers x 10-12
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.
1/14/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Gripper x 10-12 each hand (if you got your new one...if not, no sweat, skip it)
Situps x 20
Jump Rope x 45 sec
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 30 sec
3 sets
Stiff Leg Deadlift x 8-10 (expect these to be a little tight and weak at first...they'll loosen a bit from set to set...start really light and work your way up from set to set as they loosen up...no rush, these are going to get much looser and much stronger automatically over the next several weeks)
Bosu Weighted Crunches x 15-20
FFE Bodyweight Stepping Lunges with medium light Bar on Back x 6-8 each leg
Bicycles x 25 each side
Standing Calf Raise x 20-25 Tempo 1010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Your arms are going to get trashed from the following two circuits. Expect your strength to decrease a little from set to set. By the 3rd set you will almost certainly need to have reduced the weights you're using. That is fine and panned to occur that way. Start with as much weights as possible for the first set and reduce as necessary, like we discussed on the phone last week.
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Gripper x 10-12 each hand (if you got your new one...if not, no sweat, skip it)
Situps x 20
Jump Rope x 45 sec
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 30 sec
3 sets
Stiff Leg Deadlift x 8-10 (expect these to be a little tight and weak at first...they'll loosen a bit from set to set...start really light and work your way up from set to set as they loosen up...no rush, these are going to get much looser and much stronger automatically over the next several weeks)
Bosu Weighted Crunches x 15-20
FFE Bodyweight Stepping Lunges with medium light Bar on Back x 6-8 each leg
Bicycles x 25 each side
Standing Calf Raise x 20-25 Tempo 1010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Your arms are going to get trashed from the following two circuits. Expect your strength to decrease a little from set to set. By the 3rd set you will almost certainly need to have reduced the weights you're using. That is fine and panned to occur that way. Start with as much weights as possible for the first set and reduce as necessary, like we discussed on the phone last week.
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
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.
1/12/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Walking Lunges x 20 yards and back
Jump Rope 45 sec
Rest 30 sec
3 sets
Dumbbell Snatch x 4 each arm
Ball Pike to Corkscrew x 3-5
Weighted Crunch with Leg Extension x 10 each leg
45 Degree Hyperextension (bodyweight only with broomstick) x 10-15
Rest 75-90 sec and roll piriformis, hamstrings, IT Band
2 sets
Stiff Leg Deadlift x 8-10 (using your modified Smith Machine squat rack thing) - don't go overly heavy today since this is our first time doing these
Bosu Crunch Knee Knee x 8-10 each
Stretch pecs with Dumbbells on Bench x 45 sec
Rest 75-90 sec and Roll lats, Rotator Cuff, and Pecs and Stretch Hamstrings with Leg Up on Bench
3 sets
Parallel Pullups x 8-10
Standing Calf Raise x 20-25 Tempo 1010
Rest 30-45 sec
Snatch Grip Behind the Neck Press x 8-10
Rest 45 sec
3 sets
Dumbbell Pullovers x 10-12 Tempo 2010
Rest 30 sec
Dumbbell RFE Split Squat x 6-8 each leg Tempo 3010
Rest 60-75 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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Walking Lunges x 20 yards and back
Jump Rope 45 sec
Rest 30 sec
3 sets
Dumbbell Snatch x 4 each arm
Ball Pike to Corkscrew x 3-5
Weighted Crunch with Leg Extension x 10 each leg
45 Degree Hyperextension (bodyweight only with broomstick) x 10-15
Rest 75-90 sec and roll piriformis, hamstrings, IT Band
2 sets
Stiff Leg Deadlift x 8-10 (using your modified Smith Machine squat rack thing) - don't go overly heavy today since this is our first time doing these
Bosu Crunch Knee Knee x 8-10 each
Stretch pecs with Dumbbells on Bench x 45 sec
Rest 75-90 sec and Roll lats, Rotator Cuff, and Pecs and Stretch Hamstrings with Leg Up on Bench
3 sets
Parallel Pullups x 8-10
Standing Calf Raise x 20-25 Tempo 1010
Rest 30-45 sec
Snatch Grip Behind the Neck Press x 8-10
Rest 45 sec
3 sets
Dumbbell Pullovers x 10-12 Tempo 2010
Rest 30 sec
Dumbbell RFE Split Squat x 6-8 each leg Tempo 3010
Rest 60-75 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.
1/6/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Walking Lunges x 20 yards and back
Rest 30 sec
3 sets
Trap 3 Raise x 10 (light) Tempo 2010
45 Degree Hyperextension (bodyweight only with broomstick) x 10-15
Standing Calf Raise x 15-20 Tempo 1010
Rest 20 sec
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 45 sec
Flat Dumbbell Bench Press x 10-12 Tempo 2010
Weighted Crunch with Leg Extension x 10-12 each leg
Bodyweight RFE Split Squat with broomstick x 6-8 each leg Tempo 3010 (focus on depth, range of motion, and making sure that hips and fully open)
Rest 75 sec
3 sets
Incline Dumbbell Rows x 10-12 Tempo 2010
Rest 10 sec
Dumbbell Pullovers x 10-12 Tempo 2010
Back Squat x 12-15 Tempo 2010
Rest 75-90 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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Walking Lunges x 20 yards and back
Rest 30 sec
3 sets
Trap 3 Raise x 10 (light) Tempo 2010
45 Degree Hyperextension (bodyweight only with broomstick) x 10-15
Standing Calf Raise x 15-20 Tempo 1010
Rest 20 sec
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 45 sec
Flat Dumbbell Bench Press x 10-12 Tempo 2010
Weighted Crunch with Leg Extension x 10-12 each leg
Bodyweight RFE Split Squat with broomstick x 6-8 each leg Tempo 3010 (focus on depth, range of motion, and making sure that hips and fully open)
Rest 75 sec
3 sets
Incline Dumbbell Rows x 10-12 Tempo 2010
Rest 10 sec
Dumbbell Pullovers x 10-12 Tempo 2010
Back Squat x 12-15 Tempo 2010
Rest 75-90 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.
1/5/20
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
3 sets
Gripper x 10-12 each hand
Reverse Crunches x 12-15
Jump Rope x 60 sec
Bosu Crunch Knee Knee x 8 each
Plate Front Raise x 10-12
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 20 sec
2 sets
Dumbbell Good Mornings x 12-15 (semi light - the goal is to make sure the hamstrings get good blood flow and open up from any soreness from Sunday)
Lunge Jumps x 6 each leg
FFE Bodyweight Stepping Lunges with light Bar on Back x 10 each leg
Standing Calf Raise x 25-30 Tempo 1010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Your arms are going to get trashed from the following two circuits. Expect your strength to decrease a little from set to set. By the 3rd set you will almost certainly need to have reduced the weights you're using. That is fine and panned to occur that way.
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
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.
Most Important today:
*Roll Quads with Barbell*
*Roll hamstrings with Trigger point ball or massage gun*
3 sets
Gripper x 10-12 each hand
Reverse Crunches x 12-15
Jump Rope x 60 sec
Bosu Crunch Knee Knee x 8 each
Plate Front Raise x 10-12
45 Degree Hyperextension (bodyweight only) x 10-15
Rest 20 sec
2 sets
Dumbbell Good Mornings x 12-15 (semi light - the goal is to make sure the hamstrings get good blood flow and open up from any soreness from Sunday)
Lunge Jumps x 6 each leg
FFE Bodyweight Stepping Lunges with light Bar on Back x 10 each leg
Standing Calf Raise x 25-30 Tempo 1010
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
Stop for 3-5 min and Roll Lats, Rotator Cuffs, Triceps, and Pecs
Your arms are going to get trashed from the following two circuits. Expect your strength to decrease a little from set to set. By the 3rd set you will almost certainly need to have reduced the weights you're using. That is fine and panned to occur that way.
3 sets
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Close Grip Bench Press x 4-6 Tempo 3010
EZ Bar Tricep Extensions x 6-8 Tempo 3010
Rest 2 min
3 sets
Close Grip Overhand EZ Bar Curls x 4-6 Tempo 3210
Seated Zottman Curls x 4-6 Tempo 4020
Close Grip Overhand EZ Bar Curls x 3-5 Tempo 5010
Rest 2 min
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.
1/3/20
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.
*Roll Quads with Barbell*
Today shouldn't look too hard on paper (and it may not turn out to be too hard) 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.
2 sets
Vacuums x 1
Weighted Crunches x 20
Jump Rope x 60 sec
Plank x 45 sec
Rest 30 sec
3 sets
45 Degree Hyperextension (bodyweight only) x 10-12
FFE Bodyweight Stepping Lunges with Broomstick on Back x 10 each leg
Low Incline Rear Laterals (VERY light) x 15-20
Bosu Ball Weighted Crunches x 15-20
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
3 sets
Incline Dumbbell Row x 10-12 Tempo 2010
Standing Calf Raise x 15-20 Tempo 2110
Incline Dumbbell Press x 10-12 Tempo 2010
Rest 60-90 sec and roll upper inner hamstrings on trigger point ball and piriformis on lacrosse ball
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 30 sec
Dumbbell Pullovers x 12-15
Rest 10 sec
Side Laterals x 10-12 Tempo 2010
Rest 45 sec
Dumbbell Stepping Lunges in Place x 8 each leg Tempo 20X0
Rest 45 sec
2 sets
Gripper x 10-12 each hand
Lying EZ Bar Tricep Extension x 10-12 (fairly light)
Incline Dumbbell Curls x 10-12 Tempo 2010
Rest 90 sec and stretch pecs with dumbbells on bench for at least 45 of those seconds and/or roll triceps on ball or PVC
Cooldown
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.
*Roll Quads with Barbell*
Today shouldn't look too hard on paper (and it may not turn out to be too hard) 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.
2 sets
Vacuums x 1
Weighted Crunches x 20
Jump Rope x 60 sec
Plank x 45 sec
Rest 30 sec
3 sets
45 Degree Hyperextension (bodyweight only) x 10-12
FFE Bodyweight Stepping Lunges with Broomstick on Back x 10 each leg
Low Incline Rear Laterals (VERY light) x 15-20
Bosu Ball Weighted Crunches x 15-20
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall first and stretch pecs with dumbbells on bench 2nd two sets
3 sets
Incline Dumbbell Row x 10-12 Tempo 2010
Standing Calf Raise x 15-20 Tempo 2110
Incline Dumbbell Press x 10-12 Tempo 2010
Rest 60-90 sec and roll upper inner hamstrings on trigger point ball and piriformis on lacrosse ball
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 30 sec
Dumbbell Pullovers x 12-15
Rest 10 sec
Side Laterals x 10-12 Tempo 2010
Rest 45 sec
Dumbbell Stepping Lunges in Place x 8 each leg Tempo 20X0
Rest 45 sec
2 sets
Gripper x 10-12 each hand
Lying EZ Bar Tricep Extension x 10-12 (fairly light)
Incline Dumbbell Curls x 10-12 Tempo 2010
Rest 90 sec and stretch pecs with dumbbells on bench for at least 45 of those seconds and/or roll triceps on ball or PVC
Cooldown
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.
12/26/20
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.
*Roll Quads with Barbell*
*Hold back today intentionally. Stop all sets at least 2 reps short of the last possible rep today.*
2 sets
Jump Rope x 60 sec
Weighted Bosu Crunches x 20
45 Degree Hyperextension (bodyweight only) x 10-12
Bodyweight RFE Split Squat with Broomstick on Back x 5-7 each leg
Low Incline Rear Laterals (very light) x 15-20
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall
2 sets
Bosu Ball Balance Squats x 10
One Leg Stiff Leg Deadlift (fairly light) x 8 each leg
Incline Dumbbell Row x 10-12 (fairly light)
Standing Calf Raise x 15-20 Tempo 2110
Bicycles x 20 each side
FFE Split Squat with Broomstick Only x 5-7 each leg
Rest 60-90 sec and roll upper inner hamstrings and piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 45 sec
Dumbbell Pullovers x 12-15
Rest 45 sec
Barbell Step Ups x 10 each leg
Rest 45 sec
Incline Dumbbell Press x 10-12 (light)
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
2 sets
Seated Zottman Curls x 10-12 (fairly light)
Lying EZ Bar Tricep Extension x 10-12 (fairly light)
Rest 90 sec and stretch pecs with dumbbells on bench for at least 45 of those seconds and/or roll triceps on ball or PVC
2 sets
Treadmill Sprint at 1° Incline x 45 sec (go at about 70% effort)
Rest 90 sec
Cooldown
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.
*Roll Quads with Barbell*
*Hold back today intentionally. Stop all sets at least 2 reps short of the last possible rep today.*
2 sets
Jump Rope x 60 sec
Weighted Bosu Crunches x 20
45 Degree Hyperextension (bodyweight only) x 10-12
Bodyweight RFE Split Squat with Broomstick on Back x 5-7 each leg
Low Incline Rear Laterals (very light) x 15-20
Rest 90 sec and Roll Lats on roller and/or roll pecs on lacrosse ball on wall
2 sets
Bosu Ball Balance Squats x 10
One Leg Stiff Leg Deadlift (fairly light) x 8 each leg
Incline Dumbbell Row x 10-12 (fairly light)
Standing Calf Raise x 15-20 Tempo 2110
Bicycles x 20 each side
FFE Split Squat with Broomstick Only x 5-7 each leg
Rest 60-90 sec and roll upper inner hamstrings and piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 45 sec
Dumbbell Pullovers x 12-15
Rest 45 sec
Barbell Step Ups x 10 each leg
Rest 45 sec
Incline Dumbbell Press x 10-12 (light)
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
2 sets
Seated Zottman Curls x 10-12 (fairly light)
Lying EZ Bar Tricep Extension x 10-12 (fairly light)
Rest 90 sec and stretch pecs with dumbbells on bench for at least 45 of those seconds and/or roll triceps on ball or PVC
2 sets
Treadmill Sprint at 1° Incline x 45 sec (go at about 70% effort)
Rest 90 sec
Cooldown
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.
12/24/20
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.
*Roll Quads with Barbell*
2 sets
Jump Rope x 60 sec
Weighted Crunches x 25
45 Degree Hyperextension (bodyweight only) x 12-15
Bodyweight RFE Split Squat with Broomstick on Back x 5-7 each leg
Trap 3 Raise x 10-12
Rest 90 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Bosu Ball Balance Squats x 10
One Leg Stiff Leg Deadlift (fairly light) x 8 each leg
Floor Cobra x 10-12
Standing Calf Raise x 15-20 Tempo 2110
Weighted Rockups x 25
FFE Stepping Lunge with Broomstick Only x 10-12 each leg
Rest 60-90 sec and roll upper inner hamstrings and piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 45 sec
Dumbbell Pullovers x 12-15
Rest 45 sec
Deep Dumbbell Front Squat x 20
Rest 45 sec
Seated Overhead Dumbbell Press x 12-15
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Hammer Curls x 12-15
Lying Dumbbell Tricep Extension x 12-15
Rest 60 sec
2 sets
Treadmill Sprint at 8° Incline x 45 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
*Roll Quads with Barbell*
2 sets
Jump Rope x 60 sec
Weighted Crunches x 25
45 Degree Hyperextension (bodyweight only) x 12-15
Bodyweight RFE Split Squat with Broomstick on Back x 5-7 each leg
Trap 3 Raise x 10-12
Rest 90 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Bosu Ball Balance Squats x 10
One Leg Stiff Leg Deadlift (fairly light) x 8 each leg
Floor Cobra x 10-12
Standing Calf Raise x 15-20 Tempo 2110
Weighted Rockups x 25
FFE Stepping Lunge with Broomstick Only x 10-12 each leg
Rest 60-90 sec and roll upper inner hamstrings and piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light-medium)
Rest 45 sec
Dumbbell Pullovers x 12-15
Rest 45 sec
Deep Dumbbell Front Squat x 20
Rest 45 sec
Seated Overhead Dumbbell Press x 12-15
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Hammer Curls x 12-15
Lying Dumbbell Tricep Extension x 12-15
Rest 60 sec
2 sets
Treadmill Sprint at 8° Incline x 45 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
12/22/20
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.
*Roll Quads with Barbell*
Today may feel exhausting and you might get an excessive muscle pump, a cramping up and failing of some muscles, and feel weak and a lack of sufficient endurance. Don't let it bother you if this happens.
3 sets
Vacuums x 1
Weighted Crunch Knee Knee x 8
Rest 45 sec
2 sets
Jump Rope x 60 sec
45 Degree Hyperextension (bodyweight only) x 10-15
Weighted Crunches x 15-20
One Leg Dumbbell Stiff Leg Deadlift (light) x 8 each leg
Bodyweight RFE Split Squat with Broomstick on Back x 8 each leg
Plate Front Raise x 15
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Dumbbell Stiff Leg Deadlift x 8-10
Rear Laterals x 10-12
Situps x 15
Standing Calf Raise x 15-20 Tempo 2110
Squat Jumps x 7
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Snatch x 5 each arm
Rest 45 sec
Incline Dumbbell Rows x 12-15
Rest 45 sec
Leg Curls x 12-15
Rest 45 sec
Incline Dumbbell Press x 12-15
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Stepping Barbell Lunges in Place x 12-15 each leg
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
*Roll Quads with Barbell*
Today may feel exhausting and you might get an excessive muscle pump, a cramping up and failing of some muscles, and feel weak and a lack of sufficient endurance. Don't let it bother you if this happens.
3 sets
Vacuums x 1
Weighted Crunch Knee Knee x 8
Rest 45 sec
2 sets
Jump Rope x 60 sec
45 Degree Hyperextension (bodyweight only) x 10-15
Weighted Crunches x 15-20
One Leg Dumbbell Stiff Leg Deadlift (light) x 8 each leg
Bodyweight RFE Split Squat with Broomstick on Back x 8 each leg
Plate Front Raise x 15
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Dumbbell Stiff Leg Deadlift x 8-10
Rear Laterals x 10-12
Situps x 15
Standing Calf Raise x 15-20 Tempo 2110
Squat Jumps x 7
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Snatch x 5 each arm
Rest 45 sec
Incline Dumbbell Rows x 12-15
Rest 45 sec
Leg Curls x 12-15
Rest 45 sec
Incline Dumbbell Press x 12-15
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Stepping Barbell Lunges in Place x 12-15 each leg
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
12/19/20
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.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Rest 15 sec
2 sets
Hanging Knee Raise x 12-15
Standing Calf Raise x 15-20 Tempo 2110
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 8-10
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Rear Laterals x 10-12
Dumbbell Good Morning x 8-10
Weighed Crunches x 15-18
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
4 sets
Dumbbell Snatch x 3 each arm
Rest 45 sec
Weighted Parallel Pullups x 3-5
Rest 45 sec
Dumbbell Stiff Leg Deadlift x 6-8
Rest 45 sec
Dumbbell Front Squat x 8-10
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Back Squat x 12
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Rest 15 sec
2 sets
Hanging Knee Raise x 12-15
Standing Calf Raise x 15-20 Tempo 2110
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 8-10
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Rear Laterals x 10-12
Dumbbell Good Morning x 8-10
Weighed Crunches x 15-18
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
4 sets
Dumbbell Snatch x 3 each arm
Rest 45 sec
Weighted Parallel Pullups x 3-5
Rest 45 sec
Dumbbell Stiff Leg Deadlift x 6-8
Rest 45 sec
Dumbbell Front Squat x 8-10
Rest 45 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Back Squat x 12
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
12/17/20
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.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Stop and roll piriformis each side
2 sets
Leg Curls x 12-15 (purpose is warmup and bloodflow)
Rest 30 sec
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Broomstick Good Mornings x 12-15
Stepping Lunges in Place with Broomstick on Back x 10 each leg
Bosu Crunches x 15-20
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Sumo Deadlift x 10-12 (mainly practicing form through repetition here - y'alls dumbbells do not go heavy enough to match your strength, so we will switch to barbell soon)
Rest 60 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 60 sec
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
RFE Dumbbell One Leg Split Squat x 4-6 each leg Tempo 4010
Rest 60 sec
Dumbbell Pullovers x 10-12
Squat Jumps x 5 (get as high as possible on each jump)
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
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.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Stop and roll piriformis each side
2 sets
Leg Curls x 12-15 (purpose is warmup and bloodflow)
Rest 30 sec
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Broomstick Good Mornings x 12-15
Stepping Lunges in Place with Broomstick on Back x 10 each leg
Bosu Crunches x 15-20
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Sumo Deadlift x 10-12 (mainly practicing form through repetition here - y'alls dumbbells do not go heavy enough to match your strength, so we will switch to barbell soon)
Rest 60 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 60 sec
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
RFE Dumbbell One Leg Split Squat x 4-6 each leg Tempo 4010
Rest 60 sec
Dumbbell Pullovers x 10-12
Squat Jumps x 5 (get as high as possible on each jump)
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
12/15/20
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.
1 set
Jump Rope 45 sec
Crunches x 60 sec
Jump Rope 45 sec
Bodyweight Lunges in Place x 45 sec
Rest 30 sec
2 sets
1 leg Stiff Leg Deadlift x 10 each leg (don't worry with maximizing the weight, focus on pivoting hard at the hip to ope the hamstrings as much as possible)
Bosu Crunches x 20
Pushup Position Knee to Opposite Elbow x 5 each arm
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Weighted Crunches x 15-20
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
RFE Bodyweight One Leg Split Squat x 10-12 each leg
Rest 60-75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Press x 10-12 Tempo 3010
Rest 45 sec
Incline Dumbbell Rows x 10-12 Tempo 3010
Broomstick Good Mornings x 12-15 Tempo 2010
Dumbbell Step Ups x 10 each leg
Rest 75-90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
2 sets
Dumbbell Pullovers x 10-12
Stepping Dumbbell Lunges x 10-12 each leg
Rest 75-90 sec
2 sets
Treadmill Sprint x 10° Incline x 45 seconds
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
1 set
Jump Rope 45 sec
Crunches x 60 sec
Jump Rope 45 sec
Bodyweight Lunges in Place x 45 sec
Rest 30 sec
2 sets
1 leg Stiff Leg Deadlift x 10 each leg (don't worry with maximizing the weight, focus on pivoting hard at the hip to ope the hamstrings as much as possible)
Bosu Crunches x 20
Pushup Position Knee to Opposite Elbow x 5 each arm
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Weighted Crunches x 15-20
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
RFE Bodyweight One Leg Split Squat x 10-12 each leg
Rest 60-75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Press x 10-12 Tempo 3010
Rest 45 sec
Incline Dumbbell Rows x 10-12 Tempo 3010
Broomstick Good Mornings x 12-15 Tempo 2010
Dumbbell Step Ups x 10 each leg
Rest 75-90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
2 sets
Dumbbell Pullovers x 10-12
Stepping Dumbbell Lunges x 10-12 each leg
Rest 75-90 sec
2 sets
Treadmill Sprint x 10° Incline x 45 seconds
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
12/10/20
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.
1 set
Jump Rope 60 sec
Situps x 45 sec
Jump Rope 60 sec
Crunches x 60 sec
Rest 30 sec
Roll piriformis
3 sets
Front Plate Raise x 15, 12, 10 (start light and build up)
45 Degree Hyperextension x 10-12
Calf Raises x 10 Tempo 2210
Broomstick Overhead Squat x 10
Rest 60-75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Rows x 10-12 Tempo 3010
Rest 45 sec
Flat Dumbbell Flyes x 10-12 Tempo 3010
Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Cobras x 10
Situps x 10
Weighted Crunch with leg extension x 10 each leg
Walking Dumbbell Lunges x 10-12 each leg (stop a couple reps short of your maximum ability on these today)
Rest 90 sec and stretch pecs with dumbbells on bench
2 sets
Treadmill Sprint x 1° Incline x 60 seconds (focus mainly on a long loose stride today)
Rest 90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
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.
1 set
Jump Rope 60 sec
Situps x 45 sec
Jump Rope 60 sec
Crunches x 60 sec
Rest 30 sec
Roll piriformis
3 sets
Front Plate Raise x 15, 12, 10 (start light and build up)
45 Degree Hyperextension x 10-12
Calf Raises x 10 Tempo 2210
Broomstick Overhead Squat x 10
Rest 60-75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
Incline Dumbbell Rows x 10-12 Tempo 3010
Rest 45 sec
Flat Dumbbell Flyes x 10-12 Tempo 3010
Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Cobras x 10
Situps x 10
Weighted Crunch with leg extension x 10 each leg
Walking Dumbbell Lunges x 10-12 each leg (stop a couple reps short of your maximum ability on these today)
Rest 90 sec and stretch pecs with dumbbells on bench
2 sets
Treadmill Sprint x 1° Incline x 60 seconds (focus mainly on a long loose stride today)
Rest 90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
12/6/20
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.
2 sets
Jump Rope 45 sec
Situps x 45 sec
Jump Rope 45 sec
Plank x 60 sec
Rest 30 sec
2 sets
45 Degree Hyperextension x 10-12
Calf Raises x 12-15 Tempo 2210
RFE Bodyweight Split Squats with broomstick on back x 8-10 each leg Tempo 3010 (focus on stretch)
Rest 30 sec
3 sets
Parallel Grip Chinups x 10-12 Tempo 2011
Rest 45 sec
Seated Overhead Dumbbell Press x 10-12 Tempo 3010
Squat Jumps x 12-15
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Low Incline Dumbbell Rear Laterals Partial Full Partial (Heavy Light Heavy) x 10-12 of each type
Rest 90 sec and stretch pecs with dumbbells on bench
2 sets
Weighted Crunches x 15-20 Tempo 20X0
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3110
EZ Bar Reverse Curl Medium Grip x 10-12 Tempo 3110
Treadmill Sprint x 8° Incline x 60 seconds
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Jump Rope 45 sec
Situps x 45 sec
Jump Rope 45 sec
Plank x 60 sec
Rest 30 sec
2 sets
45 Degree Hyperextension x 10-12
Calf Raises x 12-15 Tempo 2210
RFE Bodyweight Split Squats with broomstick on back x 8-10 each leg Tempo 3010 (focus on stretch)
Rest 30 sec
3 sets
Parallel Grip Chinups x 10-12 Tempo 2011
Rest 45 sec
Seated Overhead Dumbbell Press x 10-12 Tempo 3010
Squat Jumps x 12-15
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Low Incline Dumbbell Rear Laterals Partial Full Partial (Heavy Light Heavy) x 10-12 of each type
Rest 90 sec and stretch pecs with dumbbells on bench
2 sets
Weighted Crunches x 15-20 Tempo 20X0
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3110
EZ Bar Reverse Curl Medium Grip x 10-12 Tempo 3110
Treadmill Sprint x 8° Incline x 60 seconds
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
12/4/20
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 30 sec
2 sets
Calf Raises x 12-15 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
Rear Laterals x 15 (light)
45 Degree Hyperextension x 10-12
No rest
3 sets
Incline Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 10 Tempo 3013
Incline Dumbbell Rows x 10-12
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Plate Front Raise x 10 (build up as heavy as you can handle under control) Tempo 2010
Dumbbell Pullovers x 10-12 Tempo 2010
Weighted Bosu Crunches x 30
Back Squat x 12-15 Tempo 2010
Rest 60-90 sec and stretch pecs with dumbbells on bench
2 sets
Gripper x 10-12 each hand
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3010
Incline Dumbbell Hammer Curl x 10-12 Tempo 3110
Treadmill Sprint x 10° Incline x 30 seconds
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
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 30 sec
2 sets
Calf Raises x 12-15 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
Rear Laterals x 15 (light)
45 Degree Hyperextension x 10-12
No rest
3 sets
Incline Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 10 Tempo 3013
Incline Dumbbell Rows x 10-12
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
3 sets
Plate Front Raise x 10 (build up as heavy as you can handle under control) Tempo 2010
Dumbbell Pullovers x 10-12 Tempo 2010
Weighted Bosu Crunches x 30
Back Squat x 12-15 Tempo 2010
Rest 60-90 sec and stretch pecs with dumbbells on bench
2 sets
Gripper x 10-12 each hand
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3010
Incline Dumbbell Hammer Curl x 10-12 Tempo 3110
Treadmill Sprint x 10° Incline x 30 seconds
Rest 75-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
12/2/20
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.
1 set
Jump Rope x 60 sec
Situps x 20
Rest 15 sec
Jump Rope x 60 sec
Pushups x 15-20
Rest 15 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 60 sec
2 sets
Floor Cobra 12-15
Crunch with Leg Extension x 15 each leg
Bodyweight Lunges in place x 10 each leg
Side Shuffle 20 yards and back
Butt Kicks 20 yards
High Knees 20 yards
Rest 60 sec
2 sets
Bird Dogs x 8-10 each Tempo 2020
Weighted Bosu Crunches x 20-25
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
Rest 75 sec and roll and stretch piriformis and hamstrings
3 sets
Broomstick Good Mornings x 15 tempo 2010
Wide Grip Pulldowns x 10-12
Squat Jumps x 10
Rest 15 sec
FFE Lunges with Broomstick on Back x 12 each leg
Rest 60 sec
3 sets
RFE Bodyweight Split Squat x 5 each leg (purpose is stretching only on these today)
Renegade Row x 8-10 each arm
Pushup Position Knee to Opposite Elbow x 10 each side
Medium Effort Sprint x 8 Degree Incline x 45 sec
Rest 75-90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
1 set
Jump Rope x 60 sec
Situps x 20
Rest 15 sec
Jump Rope x 60 sec
Pushups x 15-20
Rest 15 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 60 sec
2 sets
Floor Cobra 12-15
Crunch with Leg Extension x 15 each leg
Bodyweight Lunges in place x 10 each leg
Side Shuffle 20 yards and back
Butt Kicks 20 yards
High Knees 20 yards
Rest 60 sec
2 sets
Bird Dogs x 8-10 each Tempo 2020
Weighted Bosu Crunches x 20-25
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
Rest 75 sec and roll and stretch piriformis and hamstrings
3 sets
Broomstick Good Mornings x 15 tempo 2010
Wide Grip Pulldowns x 10-12
Squat Jumps x 10
Rest 15 sec
FFE Lunges with Broomstick on Back x 12 each leg
Rest 60 sec
3 sets
RFE Bodyweight Split Squat x 5 each leg (purpose is stretching only on these today)
Renegade Row x 8-10 each arm
Pushup Position Knee to Opposite Elbow x 10 each side
Medium Effort Sprint x 8 Degree Incline x 45 sec
Rest 75-90 sec
Cooldown
Roll and stretch everything thoroughly.
11/30/20
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.
3 sets
Vacuums x 2
Bird Dogs x 8-10 each Tempo 2020
Weighted Crunches x 20-25
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
Rest 75 sec and roll and stretch piriformis and hamstrings
2 sets
Jump Rope x 30 sec
Leg Curls x 12-15 (light weight) Tempo 2010
Broomstick Good Mornings x 15 tempo 2010
RFE Bodyweight Split Squat x 7-10 each leg
Side Shuffle x 20 yards and back
Rest 30 sec
1 set
Roll lats x 30-60 sec
Roll pecs x 30-60 sec
Roll Rotator Cuff x 30-60 sec
2 sets
Incline Dumbbell Rows x 10-12 Tempo 3010
Crunch with Leg Extension x 10 each leg
Flat Dumbbell Bench Press x 10-12 Tempo 3010
Light Bar Good Mornings x 10-15 tempo 2010
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
2 sets
Dumbbell Pullovers x 10-12 Tempo 2010
Weighted Plank x 50-60 sec
Weighted Bosu Crunches x 15-20
Plate Front Raise x 10 Tempo 2010
Barbell Stepping Lunges in Place x 10-12 each leg
Rest 60-90 sec and stretch pecs with dumbbells on bench
2-3 sets
Close Grip Bench Press x 10-12 Tempo 2111
Standing Hammer Curls x 10-12 Tempo 2110
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3110 (will be weaker than usual on these today)
Dumbbell Wrist Curls x 10-12 Tempo 2010
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 60-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
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.
3 sets
Vacuums x 2
Bird Dogs x 8-10 each Tempo 2020
Weighted Crunches x 20-25
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
Rest 75 sec and roll and stretch piriformis and hamstrings
2 sets
Jump Rope x 30 sec
Leg Curls x 12-15 (light weight) Tempo 2010
Broomstick Good Mornings x 15 tempo 2010
RFE Bodyweight Split Squat x 7-10 each leg
Side Shuffle x 20 yards and back
Rest 30 sec
1 set
Roll lats x 30-60 sec
Roll pecs x 30-60 sec
Roll Rotator Cuff x 30-60 sec
2 sets
Incline Dumbbell Rows x 10-12 Tempo 3010
Crunch with Leg Extension x 10 each leg
Flat Dumbbell Bench Press x 10-12 Tempo 3010
Light Bar Good Mornings x 10-15 tempo 2010
Rest 60-90 sec and roll or stretch quads, hips, piriformis, or hamstrings
2 sets
Dumbbell Pullovers x 10-12 Tempo 2010
Weighted Plank x 50-60 sec
Weighted Bosu Crunches x 15-20
Plate Front Raise x 10 Tempo 2010
Barbell Stepping Lunges in Place x 10-12 each leg
Rest 60-90 sec and stretch pecs with dumbbells on bench
2-3 sets
Close Grip Bench Press x 10-12 Tempo 2111
Standing Hammer Curls x 10-12 Tempo 2110
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3110 (will be weaker than usual on these today)
Dumbbell Wrist Curls x 10-12 Tempo 2010
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 60-90 sec and roll or stretch anything that needs it
Cooldown
Roll and stretch everything thoroughly.
11/28/20
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.
2 sets
Jump Rope x 60 sec
Crunches x 60 sec
Broomstick Good Mornings x 15
Lunges in Place x 10 each leg
Rest 30 sec
1 set
Side Shuffle x 20 yards and back
Butt Kicks x 20 yards
High Knees x 20 yards
Roll lats x 60 sec each side
Stretch pecs with Dumbbells x 60 sec
3 sets
Bodyweight Parallel Grip Pullups x AMAP (as many as possible)
Crunch with Leg Extension x 10 each leg
Seated Overhead Dumbbell Press x 10-12
Rest 90 sec
3 sets
Pike to Corkscrew x 6-8 each side
Weighted Rockups x 20
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Rear Laterals x 15-18 (light weight)
Rest 90 sec
2-3 sets
Incline Dumbbell Curls x 10-12 Tempo 2010
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3110
Seated Hammer Curls x 8-10 Tempo 3110
FFE Bodyweight Split Squat x 15 each leg
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Jump Rope x 60 sec
Crunches x 60 sec
Broomstick Good Mornings x 15
Lunges in Place x 10 each leg
Rest 30 sec
1 set
Side Shuffle x 20 yards and back
Butt Kicks x 20 yards
High Knees x 20 yards
Roll lats x 60 sec each side
Stretch pecs with Dumbbells x 60 sec
3 sets
Bodyweight Parallel Grip Pullups x AMAP (as many as possible)
Crunch with Leg Extension x 10 each leg
Seated Overhead Dumbbell Press x 10-12
Rest 90 sec
3 sets
Pike to Corkscrew x 6-8 each side
Weighted Rockups x 20
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Rear Laterals x 15-18 (light weight)
Rest 90 sec
2-3 sets
Incline Dumbbell Curls x 10-12 Tempo 2010
Lying EZ Bar Tricep Extensions x 10-12 Tempo 3110
Seated Hammer Curls x 8-10 Tempo 3110
FFE Bodyweight Split Squat x 15 each leg
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
11/26/20
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.
5 sets
Bosu Crunches x 25
Rest 30 sec
2 sets
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Trap 3 Raise x 10-12
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Lunges in Place x 12 each leg
No rest
3 sets
Wide Grip Pulldowns x 10-12
Rest 45 sec
Barbell RFE Barbell Split Squat x 10-12 each leg Tempo 2010
Rest 20 sec
Weighted Crunch with Leg Extension x 10 each
Rest 20 sec
Two Arm Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 75 sec
3 sets
Incline Dumbbell Press x 10-12
Rest 30 sec
Back Squat x 12-15 Tempo 2010
Rest 45 sec
Rear Laterals x 10-12
Rest 30 sec
Standing Calf Raises x 20
Rest 30 sec
2 set
Jump Rope 60 sec
Situps x 20
Burpees x 10
Rockups x 25
Mountain Climbers x 20 each
Rest 30 sec
Cooldown
Roll and stretch everything thoroughly.
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.
5 sets
Bosu Crunches x 25
Rest 30 sec
2 sets
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Trap 3 Raise x 10-12
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Lunges in Place x 12 each leg
No rest
3 sets
Wide Grip Pulldowns x 10-12
Rest 45 sec
Barbell RFE Barbell Split Squat x 10-12 each leg Tempo 2010
Rest 20 sec
Weighted Crunch with Leg Extension x 10 each
Rest 20 sec
Two Arm Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 75 sec
3 sets
Incline Dumbbell Press x 10-12
Rest 30 sec
Back Squat x 12-15 Tempo 2010
Rest 45 sec
Rear Laterals x 10-12
Rest 30 sec
Standing Calf Raises x 20
Rest 30 sec
2 set
Jump Rope 60 sec
Situps x 20
Burpees x 10
Rockups x 25
Mountain Climbers x 20 each
Rest 30 sec
Cooldown
Roll and stretch everything thoroughly.
11/23/20
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.
FYI you are likely to
Your appetite might pick up bigtime during the day today and thereafter for the next several days. Listen to it and eat more accordingly if it does.
2 sets
Jump Rope x 60 sec
Weighted Crunches x 15
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Standing Plate Raise x 10-12 (light for warmup)
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Walking Lunges x 12 each leg
No rest
3 sets
Bosu Crunch Knee Knee 10 Tempo 3013
Rockups x 25
Crunch with leg extension x 10 each leg Tempo 20X0
Rest 2 min
3 sets
Incline Dumbbell Rows x 10-12
Rest 75 sec
Flat Flyes x 12-15 (go fairly light on these today, using them for recovery and bloodflow, not strength)
Rest 20 sec
Low Incline Rear Laterals (light) x 12 Tempo 2020
Broomstick Good Mornings x 10
Rest 75 sec
3 sets
Lying EZ Bar Tricep Extensions to bridge of nose x 10-12 Tempo 3010
Rest 30 sec
Standing Close Grip Reverse EZ Bar Curls x 10-12 Tempo 3010
Rest 30 sec
Barbell FFE Stepping Lunges x 10-12 each leg Tempo 20X0 (these are going to need to be pretty light today)
Rest 75 sec
Leg Curls x 10-12 Tempo 2010
Standing Calf Raises x 25-30
Rest 75 sec
1 set
Treadmill Medium Effort Sprint at 1 Degree Incline x 75 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
FYI you are likely to
- Feel weak today
- Get a big pump
- Feel light headed and/or nauseous
Your appetite might pick up bigtime during the day today and thereafter for the next several days. Listen to it and eat more accordingly if it does.
- You will also likely get fairly sore tomorrow.
- You can prevent that to a degree by adding in 20+ minutes of light cardio after workout today and/or doing some light cardio later today and/or rolling or using the hypervolt later today.
- You can also get rid of the soreness more quickly tomorrow once it arrives by doing 40+ minutes of light cardio and rolling and stretching afterwards
2 sets
Jump Rope x 60 sec
Weighted Crunches x 15
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Dumbbell Pullovers x 12-15 (fairly light - for loosening only)
Standing Plate Raise x 10-12 (light for warmup)
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Walking Lunges x 12 each leg
No rest
3 sets
Bosu Crunch Knee Knee 10 Tempo 3013
Rockups x 25
Crunch with leg extension x 10 each leg Tempo 20X0
Rest 2 min
3 sets
Incline Dumbbell Rows x 10-12
Rest 75 sec
Flat Flyes x 12-15 (go fairly light on these today, using them for recovery and bloodflow, not strength)
Rest 20 sec
Low Incline Rear Laterals (light) x 12 Tempo 2020
Broomstick Good Mornings x 10
Rest 75 sec
3 sets
Lying EZ Bar Tricep Extensions to bridge of nose x 10-12 Tempo 3010
Rest 30 sec
Standing Close Grip Reverse EZ Bar Curls x 10-12 Tempo 3010
Rest 30 sec
Barbell FFE Stepping Lunges x 10-12 each leg Tempo 20X0 (these are going to need to be pretty light today)
Rest 75 sec
Leg Curls x 10-12 Tempo 2010
Standing Calf Raises x 25-30
Rest 75 sec
1 set
Treadmill Medium Effort Sprint at 1 Degree Incline x 75 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
11/22/20
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
Weighted Crunches x 20
Rest 30 sec
2 sets
Jump Rope x 60 sec
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Trap 3 Raise x 10 Tempo 2010
Low Incline Rear Laterals (light) x 12 Tempo 2020
One Leg Stiff Leg Deadlift x 10 each leg
No rest
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 10 sec
Situps x 15
Rest 20 sec
Parallel Grip Pullups x 4-6 (hold a dumbbell between your legs if bodyweight is too easy for this rep range)
Broomstick Good Mornings x 10
Rest 90 sec
3 sets
Dumbbell Pullovers x 12, 10, 80
Rest 60 sec
Barbell RFE Split Squat x 4-6 each leg Tempo 2010
Rest 75 sec
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 60 sec
Leg Curls x 6-8 Tempo 4010
Standing Calf Raises x 20
Rest 75 sec
1 set
Treadmill Medium Effort Sprint at 8 Degree Incline x 45 sec
Cooldown
Roll and stretch everything thoroughly.
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
Weighted Crunches x 20
Rest 30 sec
2 sets
Jump Rope x 60 sec
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Trap 3 Raise x 10 Tempo 2010
Low Incline Rear Laterals (light) x 12 Tempo 2020
One Leg Stiff Leg Deadlift x 10 each leg
No rest
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 10 sec
Situps x 15
Rest 20 sec
Parallel Grip Pullups x 4-6 (hold a dumbbell between your legs if bodyweight is too easy for this rep range)
Broomstick Good Mornings x 10
Rest 90 sec
3 sets
Dumbbell Pullovers x 12, 10, 80
Rest 60 sec
Barbell RFE Split Squat x 4-6 each leg Tempo 2010
Rest 75 sec
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 60 sec
Leg Curls x 6-8 Tempo 4010
Standing Calf Raises x 20
Rest 75 sec
1 set
Treadmill Medium Effort Sprint at 8 Degree Incline x 45 sec
Cooldown
Roll and stretch everything thoroughly.
11/19/20
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.
2 sets
Weighted Crunch with leg extension x 12 each leg
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Low Incline Rear Laterals (light to loosen) x 15, 12 Tempo 2020
45 Degree Hyperextension x 10 Tempo 3010
Bodyweight One Leg Split Squat x 8 each leg (RFE - rear foot elevated like you're used to)
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Plate Front Raise x 10 (light to loosen)
Dumbbell Good Mornings x 12-15 Tempo 2010
FFE Bodyweight Stepping Lunges x 10 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
3 sets
Incline Barbell Press 4-6 Tempo 4010
Rest 10 sec
Weighted Rockups x 20
Rest 20 sec
Barbell FFE Stepping Lunge x 4-6 each leg Tempo 20X0 (don't go overly heavy on these because of golf tomorrow)
Rest 90 sec and stretch quads
3 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 10 sec
Weighted Bicycles x 20 each leg
Rest 45 sec
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Incline Dumbbell Rear Laterals x 8-10 Tempo 2010
Rest 20 sec
Hip Thrusts x 6-8 Tempo 2014 (the 4 second pause at the top on these will require the weight to be relatively light in spite of the low reps)
Standing Calf Raises x 20
Rest 60 sec
2 sets
Treadmill Medium Effort Sprint at 1 Degree Incline x 60 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Weighted Crunch with leg extension x 12 each leg
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Low Incline Rear Laterals (light to loosen) x 15, 12 Tempo 2020
45 Degree Hyperextension x 10 Tempo 3010
Bodyweight One Leg Split Squat x 8 each leg (RFE - rear foot elevated like you're used to)
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Plate Front Raise x 10 (light to loosen)
Dumbbell Good Mornings x 12-15 Tempo 2010
FFE Bodyweight Stepping Lunges x 10 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
3 sets
Incline Barbell Press 4-6 Tempo 4010
Rest 10 sec
Weighted Rockups x 20
Rest 20 sec
Barbell FFE Stepping Lunge x 4-6 each leg Tempo 20X0 (don't go overly heavy on these because of golf tomorrow)
Rest 90 sec and stretch quads
3 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 10 sec
Weighted Bicycles x 20 each leg
Rest 45 sec
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Incline Dumbbell Rear Laterals x 8-10 Tempo 2010
Rest 20 sec
Hip Thrusts x 6-8 Tempo 2014 (the 4 second pause at the top on these will require the weight to be relatively light in spite of the low reps)
Standing Calf Raises x 20
Rest 60 sec
2 sets
Treadmill Medium Effort Sprint at 1 Degree Incline x 60 sec
Rest 90 sec
Cooldown
Roll and stretch everything thoroughly.
11/17/20
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.
Notes:
2 sets
Weighted Bosu Crunches x 15-20
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Low Incline Rear Laterals (light to loosen) x 15, 12 Tempo 2020
45 Degree Hyperextension x 10 Tempo 3010
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Plate Front Raise x 10 (light to loosen)
Bodyweight One Leg Split Squat x 8 each leg (RFE - rear foot elevated like you're used to)
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
One Arm Dumbbell Bench Press 4-6 Tempo 4010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 6-8 each leg
Rest 60 sec
Barbell One Leg Split Squat (RFE) x 4-6 each leg
Rest 90 sec
4 sets
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 45 sec
Barbell Step Ups x 6-8 each leg
Rest 60 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec
45 Degree Hyperextensions x 12-15
Standing Calf Raises x 20
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- If you ever need to stop to roll the pec, lat, or rotator cuff, go ahead and do it at any time
2 sets
Weighted Bosu Crunches x 15-20
Leg Curls x 15, 12 (light to loosen) Tempo 2010
Low Incline Rear Laterals (light to loosen) x 15, 12 Tempo 2020
45 Degree Hyperextension x 10 Tempo 3010
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Plate Front Raise x 10 (light to loosen)
Bodyweight One Leg Split Squat x 8 each leg (RFE - rear foot elevated like you're used to)
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
One Arm Dumbbell Bench Press 4-6 Tempo 4010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 6-8 each leg
Rest 60 sec
Barbell One Leg Split Squat (RFE) x 4-6 each leg
Rest 90 sec
4 sets
One Arm Dumbbell Rows x 4-6 Tempo 4010
Rest 45 sec
Barbell Step Ups x 6-8 each leg
Rest 60 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec
45 Degree Hyperextensions x 12-15
Standing Calf Raises x 20
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
11/12/20
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.
Notes:
2 sets
Weighted Crunches with Leg Extension x 10 each side (light for warmup)
Leg Curls x 10 (light to loosen) Tempo 2020
Incline Trap 3 Raise (light to loosen) x 10 Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Bodyweight Split Squat x 5 each leg
FFE (Front Foot Elevated) Bodyweight Split Squat x 8 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 10 sec
Weighted Crunch with Leg Extension x 8 each leg
Rest 90 sec
Back Squat x 6-8 Tempo 3010
Rest 90 sec
4 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 10 sec
FFE Stepping Barbell Lunge x 8-10 each leg Tempo 4010
Rest 60 sec
Weighted Plank x 30-40 sec (place a small weight plate on the back before starting the Plank - try a 5-10lb to start)
Rest 60 sec
Treadmill Sprint at 8 Degrees Incline x 30 sec
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- If you ever need to stop to roll the pec, lat, or rotator cuff, go ahead and do it at any time
2 sets
Weighted Crunches with Leg Extension x 10 each side (light for warmup)
Leg Curls x 10 (light to loosen) Tempo 2020
Incline Trap 3 Raise (light to loosen) x 10 Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
No rest
2 sets
Dumbbell Pullovers x 10 (light to loosen)
Bodyweight Split Squat x 5 each leg
FFE (Front Foot Elevated) Bodyweight Split Squat x 8 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 10 sec
Weighted Crunch with Leg Extension x 8 each leg
Rest 90 sec
Back Squat x 6-8 Tempo 3010
Rest 90 sec
4 sets
Wide Grip Pulldowns x 6-8 Tempo 4010
Rest 10 sec
FFE Stepping Barbell Lunge x 8-10 each leg Tempo 4010
Rest 60 sec
Weighted Plank x 30-40 sec (place a small weight plate on the back before starting the Plank - try a 5-10lb to start)
Rest 60 sec
Treadmill Sprint at 8 Degrees Incline x 30 sec
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
11/9/20
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.
Notes:
2 sets
Weighted Crunches x 20 (light for warmup)
Leg Curls x 10 (light to loosen) Tempo 2020
Plate Front Raise (light to loosen) x 10 Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
Dumbbell Pullovers x 10 (light to loosen)
Bodyweight Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
One Arm Dumbbell Rows x 5-7 Tempo 4010
Rest 10 sec
Pike to Corkscrew x 5 each side
Rest 90 sec
One Leg Barbell Split Squat x 4-6 each leg Tempo 4010
Rest 90 sec
4 sets
Flat Dumbbell Bench Press x 5-7 Tempo 4010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 60 sec
Dumbbell Pullovers x 8-10 Tempo 4010
Rest 60 sec
Leg Curls x 4-6 Tempo 5010
Rest 60 sec
2 sets
Flat Flyes x 10-12 Tempo 3010
Rest 30 sec
Seated External Dumbbell Rotation x 10-12 each Tempo 3010
Rest 30 sec
Treadmill Sprint at 1 Degree Incline x 45 sec
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- If you ever need to stop to roll the lat or rotator cuff, go ahead and do it at any time
2 sets
Weighted Crunches x 20 (light for warmup)
Leg Curls x 10 (light to loosen) Tempo 2020
Plate Front Raise (light to loosen) x 10 Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
Dumbbell Pullovers x 10 (light to loosen)
Bodyweight Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 45 sec
No rest
5 sets
One Arm Dumbbell Rows x 5-7 Tempo 4010
Rest 10 sec
Pike to Corkscrew x 5 each side
Rest 90 sec
One Leg Barbell Split Squat x 4-6 each leg Tempo 4010
Rest 90 sec
4 sets
Flat Dumbbell Bench Press x 5-7 Tempo 4010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 60 sec
Dumbbell Pullovers x 8-10 Tempo 4010
Rest 60 sec
Leg Curls x 4-6 Tempo 5010
Rest 60 sec
2 sets
Flat Flyes x 10-12 Tempo 3010
Rest 30 sec
Seated External Dumbbell Rotation x 10-12 each Tempo 3010
Rest 30 sec
Treadmill Sprint at 1 Degree Incline x 45 sec
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
11/6/20
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.
Notes:
2 sets
Situps x 15
Weighted Crunch with Leg Extension x 10 each leg
Plank x 60 sec
Floor Cobra x 12-15
Bodyweight Stepping Lunges in Place with Broomstick on back x 15 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Jump Rope 2 min
Dumbbell Pullovers x 10-12 (light)
Plate Front Raise (very light) x 15 Tempo 2020
45 Degree Hyperextension x 12-15 Tempo 3010
No Rest
3 sets
Medium Width Overhand EZ Bar Curls x 6-8 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 6-8 Tempo 3010
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2010
Rest 2 min
3 sets
Lying Dumbbell Tricep Extension x 8-10 Tempo 3010
Rest 10 sec
Lying EZ Bar Tricep Extensions to forehead x 6-8 Tempo 2010
Rest 10 sec
Close Grip Bench Press (using same EZ Curl Bar) x 12-15 Tempo 2010
Rest 2 min
3 sets
Vice Gripper x 12-15 each hand Tempo 20X0
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 20 sec
Treadmill Sprint for 30 sec at 15 Degree Incline (f your groin starts talking to you on these today, just skip them)
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- You will feel significantly weaker than usual on Close Grip Bench Press today. Don't try to push it. Just let the body get through it without damaging the shoulder. Keep the lats tight and keep the elbows in. Pushup with the elbows and Triceps rather than the shoudlers.
- Make sure the shoulder is loose before you start the Tricep Circuit
2 sets
Situps x 15
Weighted Crunch with Leg Extension x 10 each leg
Plank x 60 sec
Floor Cobra x 12-15
Bodyweight Stepping Lunges in Place with Broomstick on back x 15 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Jump Rope 2 min
Dumbbell Pullovers x 10-12 (light)
Plate Front Raise (very light) x 15 Tempo 2020
45 Degree Hyperextension x 12-15 Tempo 3010
No Rest
3 sets
Medium Width Overhand EZ Bar Curls x 6-8 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 6-8 Tempo 3010
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2010
Rest 2 min
3 sets
Lying Dumbbell Tricep Extension x 8-10 Tempo 3010
Rest 10 sec
Lying EZ Bar Tricep Extensions to forehead x 6-8 Tempo 2010
Rest 10 sec
Close Grip Bench Press (using same EZ Curl Bar) x 12-15 Tempo 2010
Rest 2 min
3 sets
Vice Gripper x 12-15 each hand Tempo 20X0
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 20 sec
Treadmill Sprint for 30 sec at 15 Degree Incline (f your groin starts talking to you on these today, just skip them)
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
11/5/20
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.
2 sets
Jump Rope x 60 sec
Situps x 20
Rockups x 15
45 Degree Hyperextension x 12
Dumbbell Pullovers x 10-12 (light - purpose is to loosen lats and shoulders)
Stretch pecs with dumbbells on bench x 60 sec
No rest
3 sets
Broomstick Overhead Squat x 8-10 (hold your hands as wide as necessary to give yourself the best chance of success on your first attempt at these)
Rest 90 sec and roll lats, pecs, and/or rotator cuff during each rest period. Your flexiility for each set should improve as you roll these muscles.
2 sets
Cobra x 8-10
One Leg Bodyweght Split Squat x 6 each leg
Rear Laterals x 12 (light for warmup)
Bicycles x 20 each side
No rest
4 sets
One Arm Dumbbell Bench Press x 10-12 Tempo 2010
Rest 90 sec
Renegade Row x 10-12 each arm Tempo 2010 (if the shoulder doesn't like this exercise today, switch to Incline Dumbbell Row this time)
Rest 90 secs
3 sets
Trap 3 Raise x 10-12 Tempo 3010
Rest 30 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 30 sec
Treadmill Sprint for 60 sec at 1 Degree Incline
Rest 60-90 sec
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Jump Rope x 60 sec
Situps x 20
Rockups x 15
45 Degree Hyperextension x 12
Dumbbell Pullovers x 10-12 (light - purpose is to loosen lats and shoulders)
Stretch pecs with dumbbells on bench x 60 sec
No rest
3 sets
Broomstick Overhead Squat x 8-10 (hold your hands as wide as necessary to give yourself the best chance of success on your first attempt at these)
Rest 90 sec and roll lats, pecs, and/or rotator cuff during each rest period. Your flexiility for each set should improve as you roll these muscles.
2 sets
Cobra x 8-10
One Leg Bodyweght Split Squat x 6 each leg
Rear Laterals x 12 (light for warmup)
Bicycles x 20 each side
No rest
4 sets
One Arm Dumbbell Bench Press x 10-12 Tempo 2010
Rest 90 sec
Renegade Row x 10-12 each arm Tempo 2010 (if the shoulder doesn't like this exercise today, switch to Incline Dumbbell Row this time)
Rest 90 secs
3 sets
Trap 3 Raise x 10-12 Tempo 3010
Rest 30 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 30 sec
Treadmill Sprint for 60 sec at 1 Degree Incline
Rest 60-90 sec
Cooldown
Roll and stretch everything thoroughly.
11/3/20
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.
Notes:
2 sets
Weighted Bosu Crunches x 15 (light for warmup)
Plate Front Raise (light to loosen) x 10 Tempo 2020
Leg Curls x 10 (light to loosen) Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
Bodyweight Split Squat x 5 each leg
Dumbbell Pullovers x 10 (light to loosen)
Stretch pecs with dumbbells on bench x 60 sec
No rest
4 sets
Low Incline Dumbbell Rows x 10-12 Tempo 3010
Low Incline Rear Laterals x 12-15 Tempo 2011
Weighted Crunches x 20
Wide Stance Back Squat x 12-15 Tempo 2010
Rest 90 sec
3 sets
Seated Overhead Dumbbell Press x 10-12 Tempo 2010
Dumbbell Stiff Leg Deadlift x 10-12 Tempo 3020
Rest 90 sec
2 sets
Dumbbell Step Ups x 10-12 each leg
Rest 10 sec
45 Degree Hyperextensions x 12-15 Tempo 3010
Rest 10 sec
Standing Calf Raise x 20 Tempo 2210
Rest 75 sec
2 sets
Plate Front Raise x 10-12 Tempo 2020
Hanging Knee Raise x 10-12 Tempo 2020
Weighted Bosu Crunch x 20 Tempo 2010
Plank x 45-60
Jump Rope 60 sec
No rest
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- If you ever need to stop to roll the lat or rotator cuff, go ahead and do it at any time
2 sets
Weighted Bosu Crunches x 15 (light for warmup)
Plate Front Raise (light to loosen) x 10 Tempo 2020
Leg Curls x 10 (light to loosen) Tempo 2020
45 Degree Hyperextension x 7 Tempo 3010
Bodyweight Split Squat x 5 each leg
Dumbbell Pullovers x 10 (light to loosen)
Stretch pecs with dumbbells on bench x 60 sec
No rest
4 sets
Low Incline Dumbbell Rows x 10-12 Tempo 3010
Low Incline Rear Laterals x 12-15 Tempo 2011
Weighted Crunches x 20
Wide Stance Back Squat x 12-15 Tempo 2010
Rest 90 sec
3 sets
Seated Overhead Dumbbell Press x 10-12 Tempo 2010
Dumbbell Stiff Leg Deadlift x 10-12 Tempo 3020
Rest 90 sec
2 sets
Dumbbell Step Ups x 10-12 each leg
Rest 10 sec
45 Degree Hyperextensions x 12-15 Tempo 3010
Rest 10 sec
Standing Calf Raise x 20 Tempo 2210
Rest 75 sec
2 sets
Plate Front Raise x 10-12 Tempo 2020
Hanging Knee Raise x 10-12 Tempo 2020
Weighted Bosu Crunch x 20 Tempo 2010
Plank x 45-60
Jump Rope 60 sec
No rest
Cooldown
Roll and stretch everything thoroughly.
11/1/20
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.
Notes:
2 sets
Weighted Crunch with Leg Extension x 10 each leg
Plate Front Raise (light) x 10 Tempo 3020
45 Degree Hyperextension x 7 Tempo 3010
Bodyweight Walking Lunges x 10 each leg
Dumbbell Pullovers x 10-12 (light)
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Hanging Knee Raises x 8-10 Tempo 3010
Bosu Crunch Knee Knee x 10 Tempo 3013
Pushup Position Knee to Same Elbow x 6-8 Tempo 2011
Jump Rope 2 min
No Rest
3 sets
Close Overhand EZ Bar Curls x 6-8 Tempo 2210
Rest 10 sec
Zottman Curls x 8-10 Tempo 3010
Rest 10 sec
Close Overhand EZ Bar Curls x 4-6 Tempo 40X0
Rest 2 min
3 sets
Lying EZ Bar Tricep Extensions x 8-10 Tempo 2010
Rest 10 sec
Close Grip Bench Press x 8-10 Tempo 2110
Rest 10 sec
Lying EZ Bar Tricep Extensions x 6-8 Tempo 2010
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 20 sec
Treadmill Sprint for 45 sec at 8 Degree Incline
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
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.
Notes:
- You will feel significantly weaker than usual on Close Grip Bench Press today. Don't try to push it. Just let the body get through it without damaging the shoulder. Keep the lats tight and keep the elbows in. Pushup with the elbows and Triceps rather than the shoudlers.
- Make sure the shoulder is loose before you start the Tricep Circuit
2 sets
Weighted Crunch with Leg Extension x 10 each leg
Plate Front Raise (light) x 10 Tempo 3020
45 Degree Hyperextension x 7 Tempo 3010
Bodyweight Walking Lunges x 10 each leg
Dumbbell Pullovers x 10-12 (light)
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Hanging Knee Raises x 8-10 Tempo 3010
Bosu Crunch Knee Knee x 10 Tempo 3013
Pushup Position Knee to Same Elbow x 6-8 Tempo 2011
Jump Rope 2 min
No Rest
3 sets
Close Overhand EZ Bar Curls x 6-8 Tempo 2210
Rest 10 sec
Zottman Curls x 8-10 Tempo 3010
Rest 10 sec
Close Overhand EZ Bar Curls x 4-6 Tempo 40X0
Rest 2 min
3 sets
Lying EZ Bar Tricep Extensions x 8-10 Tempo 2010
Rest 10 sec
Close Grip Bench Press x 8-10 Tempo 2110
Rest 10 sec
Lying EZ Bar Tricep Extensions x 6-8 Tempo 2010
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 20 sec
Treadmill Sprint for 45 sec at 8 Degree Incline
Rest 75 sec
Cooldown
Roll and stretch everything thoroughly.
10/29/20
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.
2 sets
Jump Rope x 60 sec
Weighted Crunch with Leg Extension x 10 each leg
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Dumbbell Pullovers x 10-12 (light - purpose is warmup)
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Cobra x 8-10
Bosu Crunches x 25 Tempo 2010
Plate Front Raise (light) x 10 Tempo 3020
Rockups x 15
Rear Laterals x 12 (light)
No rest
4 sets
Incline Dumbbell Press x 10-12 Tempo 3010 (top priority is control and quality reps)
Rest 75 sec
Incline Dumbbell Row x 10-12 Tempo 3010
Rest 75 secs
2 sets
Seated Overhead Dumbbell Press x 12-15 Tempo 3010 (same note as on incline press)
Rest 60 sec
Wide Grip Pulldowns x 10-12 Tempo 3010
Rest 60 sec
2 sets
Plate Raise x 10-12 Tempo 3020 (priority is maximum control, not weight)
Rest 20 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 10 sec
Treadmill Sprint for 60 sec at 1 Degree Incline (don't go all out today...let the body warm up to this over a few workouts)
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Jump Rope x 60 sec
Weighted Crunch with Leg Extension x 10 each leg
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Dumbbell Pullovers x 10-12 (light - purpose is warmup)
Stretch pecs with dumbbells on bench x 60 sec
No rest
2 sets
Cobra x 8-10
Bosu Crunches x 25 Tempo 2010
Plate Front Raise (light) x 10 Tempo 3020
Rockups x 15
Rear Laterals x 12 (light)
No rest
4 sets
Incline Dumbbell Press x 10-12 Tempo 3010 (top priority is control and quality reps)
Rest 75 sec
Incline Dumbbell Row x 10-12 Tempo 3010
Rest 75 secs
2 sets
Seated Overhead Dumbbell Press x 12-15 Tempo 3010 (same note as on incline press)
Rest 60 sec
Wide Grip Pulldowns x 10-12 Tempo 3010
Rest 60 sec
2 sets
Plate Raise x 10-12 Tempo 3020 (priority is maximum control, not weight)
Rest 20 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 10 sec
Treadmill Sprint for 60 sec at 1 Degree Incline (don't go all out today...let the body warm up to this over a few workouts)
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
10/27/20
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.
2 sets
Weighted Crunches x 20
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
4 sets
Barbell Split Squats x 10-12 each leg Tempo 3010
Rest 75 sec
Leg Curls x 10-12 Tempo 3010
Rest 75 secs
3 sets
Wide Stance Back Squat x 12-15 Tempo 2010
Rest 75 sec
45 Degree Hyperextensions x 12-15 Tempo 3010
Rest 75 sec
3 sets
Standing Calf Raise x 20 Tempo 2210
Weighted Bosu Crunch x 20 Tempo 2010
Weighted Rockups x 25
Pushup Position Knee to Same Elbow x 8-10 each leg Tempo 2010
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
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.
2 sets
Weighted Crunches x 20
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
4 sets
Barbell Split Squats x 10-12 each leg Tempo 3010
Rest 75 sec
Leg Curls x 10-12 Tempo 3010
Rest 75 secs
3 sets
Wide Stance Back Squat x 12-15 Tempo 2010
Rest 75 sec
45 Degree Hyperextensions x 12-15 Tempo 3010
Rest 75 sec
3 sets
Standing Calf Raise x 20 Tempo 2210
Weighted Bosu Crunch x 20 Tempo 2010
Weighted Rockups x 25
Pushup Position Knee to Same Elbow x 8-10 each leg Tempo 2010
Rest 60 sec
Cooldown
Roll and stretch everything thoroughly.
10/22/20
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
Weighted Crunches x 20
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
2 sets
Dumbbell Pullovers x 10-12 (go light)
Rest 30 sec
Barbell Step Ups x 8 each leg (go light)
Rest 30 sec
Rear Laterals x 12-15 (go light)
Rest 30 sec
Leg Curls x 10-12 (go light)
Rest 30 sec
Stop for 3-5 min and Roll Lats, IT band, pecs, piriformis.
Stretch Hamstrings with strap while laying on floor with leg up 60 sec each leg
2 sets
Plank x 30 sec
Rest 10 sec
Jump Rope x 30 sec
Rest 10 sec
Situps x 8
Rest 10 sec
Hip Thrusts x 15-20 (go light)
No rest
2 sets
Cobra x 8-10 (easy)
Rest 30 sec
Bosu Ball Crunch x 15-20
Rest 30 sec
Dumbbell Walking Lunges x 8 each leg (go light)
Stretch pecs on bench with dumbbells x 45 sec
Cooldown
Roll and stretch everything thoroughly.
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
Weighted Crunches x 20
45 Degree Hyperextension x 7 Tempo 3010
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
2 sets
Dumbbell Pullovers x 10-12 (go light)
Rest 30 sec
Barbell Step Ups x 8 each leg (go light)
Rest 30 sec
Rear Laterals x 12-15 (go light)
Rest 30 sec
Leg Curls x 10-12 (go light)
Rest 30 sec
Stop for 3-5 min and Roll Lats, IT band, pecs, piriformis.
Stretch Hamstrings with strap while laying on floor with leg up 60 sec each leg
2 sets
Plank x 30 sec
Rest 10 sec
Jump Rope x 30 sec
Rest 10 sec
Situps x 8
Rest 10 sec
Hip Thrusts x 15-20 (go light)
No rest
2 sets
Cobra x 8-10 (easy)
Rest 30 sec
Bosu Ball Crunch x 15-20
Rest 30 sec
Dumbbell Walking Lunges x 8 each leg (go light)
Stretch pecs on bench with dumbbells x 45 sec
Cooldown
Roll and stretch everything thoroughly.
10/21/20
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
Weighted Bosu Crunch x 15-20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 10-12
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Incline Dumbbell Row x 8-10 Tempo 3010
Rest 45 sec
Barbell Stepping Lunges in Place x 8 each leg
Rest 45 sec
Flat Flyes x 10-12 Tempo 3010
Rest 45 sec
Leg Curls x 8-10
Rest 45 sec
Stop for 2-3 min and Roll Lats, IT band, pecs, piriformis.
3 sets
Ball Pike to Corkscrew x 3-5
Rest 10 sec
Jump Rope x 45 sec
Rest 10 sec
Bosu Crunch Knee Knee with weight behind head x 6-8
Rest 10 sec
Hip Thrusts x 13-15
Stretch pecs on bench with dumbbells x 45 sec
No rest
2 sets
Incline Rear Laterals x 10-12 Tempo 3010
Rest 30 sec
Tricep Rope Pushdowns x 10-12
Rest 30 sec
Plate Front Raise x 8-10 Tempo 3010
Rest 45 sec
Cooldown
Roll and stretch alot, especially the thighs on all sides and 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.
3 sets
Weighted Bosu Crunch x 15-20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 10-12
One Leg Bodyweght Split Squat x 5 each leg
Stretch pecs with dumbbells on bench x 60 sec
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Incline Dumbbell Row x 8-10 Tempo 3010
Rest 45 sec
Barbell Stepping Lunges in Place x 8 each leg
Rest 45 sec
Flat Flyes x 10-12 Tempo 3010
Rest 45 sec
Leg Curls x 8-10
Rest 45 sec
Stop for 2-3 min and Roll Lats, IT band, pecs, piriformis.
3 sets
Ball Pike to Corkscrew x 3-5
Rest 10 sec
Jump Rope x 45 sec
Rest 10 sec
Bosu Crunch Knee Knee with weight behind head x 6-8
Rest 10 sec
Hip Thrusts x 13-15
Stretch pecs on bench with dumbbells x 45 sec
No rest
2 sets
Incline Rear Laterals x 10-12 Tempo 3010
Rest 30 sec
Tricep Rope Pushdowns x 10-12
Rest 30 sec
Plate Front Raise x 8-10 Tempo 3010
Rest 45 sec
Cooldown
Roll and stretch alot, especially the thighs on all sides and hips
10/16/20
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
Weighted Crunch with Leg Extensions x 10 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 10-12
Bodyweight Stepping Lunge in place x 10 each leg
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Lying EZ Bar Tricep Extensions (use regular straight bar if you don't have EZ bar yet) x 10-12 Tempo 3010
Rest 60 sec
Incline Dumbbell Curls x 10-12 Tempo 3010
Rest 75 sec
3 sets
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3010
Rest 60 sec
Zottman Curls x 10-12 Tempo 3010
Rest 60 sec
2 sets
Plate Front Raise x 8-10 Tempo 3010
Rest 10 sec
Incline Rear Laterals x 10-12 Tempo 3010
Rest 10 sec
Side Laterals x 12-15 Tempo 2010
Rest 2 min
3 sets
Weighted Crunches x 15
Dumbbell Stepping Lunges x 8-10 each leg (goal is simply blood flow - go light on these today)
Rest 30 sec
Cooldown
Roll and stretch anything 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.
3 sets
Weighted Crunch with Leg Extensions x 10 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 10-12
Bodyweight Stepping Lunge in place x 10 each leg
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Lying EZ Bar Tricep Extensions (use regular straight bar if you don't have EZ bar yet) x 10-12 Tempo 3010
Rest 60 sec
Incline Dumbbell Curls x 10-12 Tempo 3010
Rest 75 sec
3 sets
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3010
Rest 60 sec
Zottman Curls x 10-12 Tempo 3010
Rest 60 sec
2 sets
Plate Front Raise x 8-10 Tempo 3010
Rest 10 sec
Incline Rear Laterals x 10-12 Tempo 3010
Rest 10 sec
Side Laterals x 12-15 Tempo 2010
Rest 2 min
3 sets
Weighted Crunches x 15
Dumbbell Stepping Lunges x 8-10 each leg (goal is simply blood flow - go light on these today)
Rest 30 sec
Cooldown
Roll and stretch anything that feels like it needs it.
10/15/20
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.
2 sets
Bosu Ball Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Bodyweight Walking Lunge x 10 each leg
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Barbell Split Squats x 10-12 each leg Tempo x 3010 (rest 20-30 sec between each leg)
Rest 75 seconds
Leg Curls x 8-10 Tempo 3010
Rest 75 sec
3 sets
Incline Rear Laterals x 12-15 Tempo 30X1
Rest 30 sec
Calf Raises x 25 Tempo 2110
Rest 30 sec
Floor Cobra x 12-15
Rest 30 seconds
3 sets
Ball Pike to Corkscrew x 3-5
Rest 10 sec
Bosu Crunch Knee Knee x 8
Rest 10 sec
Pushup Position Knee to Same Elbow x 6-8 each side
Rest 10 sec
Gripper x 10-12 each hand
Rest 90 sec
Cooldown
Roll and stretch anything 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.
2 sets
Bosu Ball Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Bodyweight Walking Lunge x 10 each leg
No rest
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Barbell Split Squats x 10-12 each leg Tempo x 3010 (rest 20-30 sec between each leg)
Rest 75 seconds
Leg Curls x 8-10 Tempo 3010
Rest 75 sec
3 sets
Incline Rear Laterals x 12-15 Tempo 30X1
Rest 30 sec
Calf Raises x 25 Tempo 2110
Rest 30 sec
Floor Cobra x 12-15
Rest 30 seconds
3 sets
Ball Pike to Corkscrew x 3-5
Rest 10 sec
Bosu Crunch Knee Knee x 8
Rest 10 sec
Pushup Position Knee to Same Elbow x 6-8 each side
Rest 10 sec
Gripper x 10-12 each hand
Rest 90 sec
Cooldown
Roll and stretch anything that feels like it needs it.
10/12/20
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.
2 sets
Leg Curls x 10 Tempo 3010
Broomstick Good Mornings x 10
Bosu Ball Crunches x 20
Dumbbell Stiff Leg Deadlift x 10 Tempo 4011
Bodyweight One Leg Split Squat x 5 each leg
Rest 60 sec
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Barbell Stepping Lunges x 10-12 each leg Tempo 30X0
Rest 75 seconds
Leg Curls x 8-10 Tempo 4010
Rest 75 seconds
Roll lats, pecs, and/or rotator cuffs 2-3 min. Stretch pecs with dumbbells on bench for 60 sec
3 sets
Incline Dumbbell Press x 10-12 Tempo 3010
Rest 75 sec
Incline Dumbbell Row x 10-12 Tempo 3010
Rest 75 seconds
3 sets
Situps x 15-20
Rest 10 sec
Rockups x 20
Rest 10 sec
Plank x 30-60 sec
Rest 10 sec
Seated Hammer Curls x 10-12 Tempo 3010
Rest 30 sec
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3010
Rest 30 sec
Cooldown
Roll and stretch anything 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.
2 sets
Leg Curls x 10 Tempo 3010
Broomstick Good Mornings x 10
Bosu Ball Crunches x 20
Dumbbell Stiff Leg Deadlift x 10 Tempo 4011
Bodyweight One Leg Split Squat x 5 each leg
Rest 60 sec
Stop for 2-3 min and Roll Hamstrings, quads, piriformis.
3 sets
Barbell Stepping Lunges x 10-12 each leg Tempo 30X0
Rest 75 seconds
Leg Curls x 8-10 Tempo 4010
Rest 75 seconds
Roll lats, pecs, and/or rotator cuffs 2-3 min. Stretch pecs with dumbbells on bench for 60 sec
3 sets
Incline Dumbbell Press x 10-12 Tempo 3010
Rest 75 sec
Incline Dumbbell Row x 10-12 Tempo 3010
Rest 75 seconds
3 sets
Situps x 15-20
Rest 10 sec
Rockups x 20
Rest 10 sec
Plank x 30-60 sec
Rest 10 sec
Seated Hammer Curls x 10-12 Tempo 3010
Rest 30 sec
Lying Dumbbell Tricep Extensions x 10-12 Tempo 3010
Rest 30 sec
Cooldown
Roll and stretch anything that feels like it needs it.
10/9/20
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.
2 sets
Leg Curls x 10 Tempo 3010
Broomstick Good Mornings x 10
Crunch with Leg Extension x 10 each side
45 Degree Hyperextension x 8-10 Tempo 4011
Bodyweight One Leg Split Squat x 5 each leg
Rest 60 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
4 sets
One Arm Dumbbell Bench Press x 6-8 each arm Tempo 40X0
Rest 75 seconds
One Arm Dumbbell Row x 6-8 each arm Tempo 40X0
Rest 30 seconds
Bosu Crunch Knee Knee x 6-8 with a light weight behind head
Rest 60 sec
Roll lats, pecs, and/or rotator cuffs 2-3 min. Stretch pecs with dumbbells on bench for 60 sec
Warmup for Pullovers
3 sets
Dumbbell Pullovers x 10-12
Rest 30 sec
Rear Cable Crossovers x 10-12
Rest 10 sec
Barbell Step Ups x 10-12 each leg
Rest 90 seconds and foam roll whatever feels like needs it most
3 sets
Flat Flyes x 10-12 Tempo 3010
Rest 45 sec
EZ Bar Reverse Close Grip Curls x 12-15
Rest 20 sec
EZ Bar Tricep Extensions x 10-12
Rest 75 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.
2 sets
Leg Curls x 10 Tempo 3010
Broomstick Good Mornings x 10
Crunch with Leg Extension x 10 each side
45 Degree Hyperextension x 8-10 Tempo 4011
Bodyweight One Leg Split Squat x 5 each leg
Rest 60 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
4 sets
One Arm Dumbbell Bench Press x 6-8 each arm Tempo 40X0
Rest 75 seconds
One Arm Dumbbell Row x 6-8 each arm Tempo 40X0
Rest 30 seconds
Bosu Crunch Knee Knee x 6-8 with a light weight behind head
Rest 60 sec
Roll lats, pecs, and/or rotator cuffs 2-3 min. Stretch pecs with dumbbells on bench for 60 sec
Warmup for Pullovers
3 sets
Dumbbell Pullovers x 10-12
Rest 30 sec
Rear Cable Crossovers x 10-12
Rest 10 sec
Barbell Step Ups x 10-12 each leg
Rest 90 seconds and foam roll whatever feels like needs it most
3 sets
Flat Flyes x 10-12 Tempo 3010
Rest 45 sec
EZ Bar Reverse Close Grip Curls x 12-15
Rest 20 sec
EZ Bar Tricep Extensions x 10-12
Rest 75 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.
10/7/20
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.
2 sets
Vacuums x 1
Light Weighted Crunches x 25
Broomstick Good Mornings x 15
Bird Dog x 5 each side
Rest 30 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
3 sets
45 Degree Hyperextension x 8-10 Tempo 4011
Rest 60 seconds
Leg Curls x 12,10,8 Tempo 30X0
Rest 60 seconds
Bodyweight One Leg Split Squat x 8-12 each leg (go deep, keep the chest up and keep the back arched)
Rest 90 seconds and foam roll quads, IT Bands, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
Roll lats 1-3 min and stretch pecs with dumbbells on bench for 60 sec
3 sets
Situps x 15
Bosu Ball Crunches x 15
Plank x 30-60 sec
Rest 2 min seconds and foam roll quads, IT Bands, inner thigh, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
3 sets
Gripper x 6-8 each hand
Reverse Dumbbell Wrist Curls x 12-15 Tempo 20X3
Dumbbell Wrist Curls x 12-15 Tempo 30X0
Rest 2 min
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.
2 sets
Vacuums x 1
Light Weighted Crunches x 25
Broomstick Good Mornings x 15
Bird Dog x 5 each side
Rest 30 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
3 sets
45 Degree Hyperextension x 8-10 Tempo 4011
Rest 60 seconds
Leg Curls x 12,10,8 Tempo 30X0
Rest 60 seconds
Bodyweight One Leg Split Squat x 8-12 each leg (go deep, keep the chest up and keep the back arched)
Rest 90 seconds and foam roll quads, IT Bands, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
Roll lats 1-3 min and stretch pecs with dumbbells on bench for 60 sec
3 sets
Situps x 15
Bosu Ball Crunches x 15
Plank x 30-60 sec
Rest 2 min seconds and foam roll quads, IT Bands, inner thigh, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
3 sets
Gripper x 6-8 each hand
Reverse Dumbbell Wrist Curls x 12-15 Tempo 20X3
Dumbbell Wrist Curls x 12-15 Tempo 30X0
Rest 2 min
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
10/5/20
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.
2 sets
Vacuums x 2
Broomstick Good Mornings x 15
Bosu Crunch Knee Knee x 8-10
Light Weighted Crunches x 15-20
Bird Dog x 8 each side
Bodyweight Stepping Lunges in Place x 5 each leg
Rest 60 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
3 sets
45 Degree Hyperextension x 8-10 Tempo 4011
Rest 10 seconds
Incline Dumbbell Rows x 10-12 Tempo 30X0
Rest 10 seconds
Incline Dumbbell Press x 8-10 Tempo 30X0
Rest 90 seconds and foam roll quads, IT Bands, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
Roll lats 1-3 min and stretch pecs with dumbbells on bench for 60 sec
Warmup for Pullovers
3 sets
Crossbench Pullovers x 10-12 Tempo 3010
Rest 10 seconds
Plate Front Raise x 8-10 Tempo 4010
Rest 10 sec
Barbell Stepping Lunges in Place x 8-10 each leg
Rest 90 seconds and foam roll quads, IT Bands, inner thigh, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
3 sets
Incline Dumbbell Hammer Curls x 10-12 Tempo 30X0
EZ Bar Tricep Extensions x 10-12 Tempo 30X0
Rear Laterals x 12-15 (fairly light today) Tempo 30X0
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.
2 sets
Vacuums x 2
Broomstick Good Mornings x 15
Bosu Crunch Knee Knee x 8-10
Light Weighted Crunches x 15-20
Bird Dog x 8 each side
Bodyweight Stepping Lunges in Place x 5 each leg
Rest 60 sec
Stop for 2-5 min and Roll Hamstrings, quads, piriformis, lats, and pecs.
3 sets
45 Degree Hyperextension x 8-10 Tempo 4011
Rest 10 seconds
Incline Dumbbell Rows x 10-12 Tempo 30X0
Rest 10 seconds
Incline Dumbbell Press x 8-10 Tempo 30X0
Rest 90 seconds and foam roll quads, IT Bands, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
Roll lats 1-3 min and stretch pecs with dumbbells on bench for 60 sec
Warmup for Pullovers
3 sets
Crossbench Pullovers x 10-12 Tempo 3010
Rest 10 seconds
Plate Front Raise x 8-10 Tempo 4010
Rest 10 sec
Barbell Stepping Lunges in Place x 8-10 each leg
Rest 90 seconds and foam roll quads, IT Bands, inner thigh, pecs, rotator cuff, hamstrings, lats, or piriformis depending on what is affecting you most
3 sets
Incline Dumbbell Hammer Curls x 10-12 Tempo 30X0
EZ Bar Tricep Extensions x 10-12 Tempo 30X0
Rear Laterals x 12-15 (fairly light today) Tempo 30X0
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.
10/2/20
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
Broomstick Good Mornings x 15
Weighted Crunch with Leg Extension x 10 each side
Bird Dog x 5 each side
Bodyweight Lunges in Place x 4 each leg
Rest 30 sec
Stop and Roll Hamstrings, piriformis, lats, and pecs.
3 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 4010
Rest 30 seconds
One Arm Dumbbell Rows x 6-8 each side Tempo 40X0
Rest 30 seconds
Flat Dumbbell Bench Press x 8-10 Tempo 30X0
Rest 75 seconds and foam roll quads, IT Bands, hamstrings, lats, or piriformis depending on what is affecting you most
Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Wide Grip Pulldowns x 12-15 Tempo 20X0
Rest 30 seconds
Flat Flyes x 12-15 Tempo 3010
Rest 30 sec
Barbell Step Ups x 10-12 each leg
Rest 90 sec
3 sets
Rear Laterals x 10-12
Dumbbell Pullovers x 12-15
Rest 90 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.
3 sets
Broomstick Good Mornings x 15
Weighted Crunch with Leg Extension x 10 each side
Bird Dog x 5 each side
Bodyweight Lunges in Place x 4 each leg
Rest 30 sec
Stop and Roll Hamstrings, piriformis, lats, and pecs.
3 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 4010
Rest 30 seconds
One Arm Dumbbell Rows x 6-8 each side Tempo 40X0
Rest 30 seconds
Flat Dumbbell Bench Press x 8-10 Tempo 30X0
Rest 75 seconds and foam roll quads, IT Bands, hamstrings, lats, or piriformis depending on what is affecting you most
Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Wide Grip Pulldowns x 12-15 Tempo 20X0
Rest 30 seconds
Flat Flyes x 12-15 Tempo 3010
Rest 30 sec
Barbell Step Ups x 10-12 each leg
Rest 90 sec
3 sets
Rear Laterals x 10-12
Dumbbell Pullovers x 12-15
Rest 90 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.
9/30/20
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.
2 sets
Broomstick Good Mornings x 15
Weighted Crunch with Leg Extension x 10 each side
Bird Dog x 5 each side
Bodyweight Lunges in Place x 4 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Dumbbell Stiff Leg Deadlift x 10-12
Rest 30 seconds
Seated Overhead Dumbbell Press x 10-12
Rest 30 seconds
Barbell Lunges in Place x 8-10 each leg
Rest 90 seconds and foam roll quads, IT Bands, hamstrings, lats, or piriformis depending on what is affecting you most
4 sets
Incline Dumbbell Hammer Curl x 8-10
Rest 30 seconds
EZ Bar Tricep Extensions x 8-10
Rest 30 sec
Hip Thrusts x 25
Rest 75 sec
2 sets
Incline Dumbbell Curl x 12-15
Tricep Rope Pushdowns x 12-15
Bosu Ball Crunches x 25
Rest 60 sec
1 set
20 Burpees
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.
2 sets
Broomstick Good Mornings x 15
Weighted Crunch with Leg Extension x 10 each side
Bird Dog x 5 each side
Bodyweight Lunges in Place x 4 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Dumbbell Stiff Leg Deadlift x 10-12
Rest 30 seconds
Seated Overhead Dumbbell Press x 10-12
Rest 30 seconds
Barbell Lunges in Place x 8-10 each leg
Rest 90 seconds and foam roll quads, IT Bands, hamstrings, lats, or piriformis depending on what is affecting you most
4 sets
Incline Dumbbell Hammer Curl x 8-10
Rest 30 seconds
EZ Bar Tricep Extensions x 8-10
Rest 30 sec
Hip Thrusts x 25
Rest 75 sec
2 sets
Incline Dumbbell Curl x 12-15
Tricep Rope Pushdowns x 12-15
Bosu Ball Crunches x 25
Rest 60 sec
1 set
20 Burpees
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
9/28/20
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.
2 sets
Broomstick Good Mornings x 15
Situps x 10-15
Bosu Crunches x 20
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Incline Barbell Press x 6-8 Tempo 40X0
Rest 30 seconds
Flat Dumbbell Flyes x 10 ,8, 6, 12 Tempo 3010
Rest 30 seconds
Dumbbell Sumo Deadlift x 15, 12, 10, 8 Tempo 3010
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
4 sets
Incline Dumbbell Row x 6-8 Tempo 40X0
Rest 20 seconds
Dumbbell Pullovers x 12-15 Tempo 4010
Rest 30 sec
Dumbbell Front Squat x 12-15 3010
Rest 90 sec
2 sets
Ball Pike to Corkscrew x 3-5
Rockups x 15-20
Gripper x 10, 6
Rest 60-90 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.
2 sets
Broomstick Good Mornings x 15
Situps x 10-15
Bosu Crunches x 20
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
4 sets
Incline Barbell Press x 6-8 Tempo 40X0
Rest 30 seconds
Flat Dumbbell Flyes x 10 ,8, 6, 12 Tempo 3010
Rest 30 seconds
Dumbbell Sumo Deadlift x 15, 12, 10, 8 Tempo 3010
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
4 sets
Incline Dumbbell Row x 6-8 Tempo 40X0
Rest 20 seconds
Dumbbell Pullovers x 12-15 Tempo 4010
Rest 30 sec
Dumbbell Front Squat x 12-15 3010
Rest 90 sec
2 sets
Ball Pike to Corkscrew x 3-5
Rockups x 15-20
Gripper x 10, 6
Rest 60-90 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.
9/26/20
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
Broomstick Good Mornings x 15
Weighted Crunches x 20
Leg Curls x 12-15
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
3 sets
Incline Dumbbell Press x 12-15 (keep these easy today)
Ball Crunches x 15
Incline Dumbbell Rows x 10-12
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
2 sets
Bodyweight One Leg Split Squat x 6-10 each leg
Rest 90 sec
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Hammer Curls x 10-12
Calf Raises x 25
Rest 90 sec and roll lats
2 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 12-15
Bicycles x 20 each side
Pushup Positions Knee to Opposite Elbow x 5-7 each side
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.
3 sets
Broomstick Good Mornings x 15
Weighted Crunches x 20
Leg Curls x 12-15
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
3 sets
Incline Dumbbell Press x 12-15 (keep these easy today)
Ball Crunches x 15
Incline Dumbbell Rows x 10-12
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
2 sets
Bodyweight One Leg Split Squat x 6-10 each leg
Rest 90 sec
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Hammer Curls x 10-12
Calf Raises x 25
Rest 90 sec and roll lats
2 sets
EZ Bar Tricep Extensions x 10-12
Dumbbell Wrist Curls x 12-15
Bicycles x 20 each side
Pushup Positions Knee to Opposite Elbow x 5-7 each side
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.
9/24/20
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
Broomstick Good Mornings x 10-15
Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Split Squats x 5 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
3 sets
One Arm Dumbbell Bench Press x 8, 6, 6
Weighted Bosu Crunches x 15
Wide Grip Pulldowns x 15, 12, 10 (take it very easy on these because 1) its been a while and you may get incredibly sore from them and 2) I don't want them to tweak you shoulder...if they bug it at all, just skip them)
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
2 sets (we're doing these again, but slightly lighter to work out any tightness/soreness that came from Tuesday)
Dumbbell Sumo Deadlift x 15, 12 (use the same hip pivoting principle we've been using on the Good Mornings, but now we are simply adding in a knee bend to the movement as well)
Rest 60 sec
Dumbbell Front Squat x 15, 12
Rest 90 sec
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
3 sets
Dumbbell Pullovers x 15, 12, 10
Rear Laterals x 15, 12, 10
Side Laterals x 15, 12, 10
Rest 90 sec and roll lats
2 sets
Gripper x 10-12
Reverse Dumbbell Wrist Curls x 15-20
Calf Raises x 25
Rest 30 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.
3 sets
Vacuums x 1
Broomstick Good Mornings x 10-15
Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Split Squats x 5 each leg
Rest 90 sec and roll hamstrings, quads, piriformis
Stop and Roll Lats and stretch pecs with dumbbells on bench for 60 sec
3 sets
One Arm Dumbbell Bench Press x 8, 6, 6
Weighted Bosu Crunches x 15
Wide Grip Pulldowns x 15, 12, 10 (take it very easy on these because 1) its been a while and you may get incredibly sore from them and 2) I don't want them to tweak you shoulder...if they bug it at all, just skip them)
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
2 sets (we're doing these again, but slightly lighter to work out any tightness/soreness that came from Tuesday)
Dumbbell Sumo Deadlift x 15, 12 (use the same hip pivoting principle we've been using on the Good Mornings, but now we are simply adding in a knee bend to the movement as well)
Rest 60 sec
Dumbbell Front Squat x 15, 12
Rest 90 sec
Warmup Dumbbell Pullovers: lightweight x 10, medium light x 10, medium x 5. Then you're ready to go
3 sets
Dumbbell Pullovers x 15, 12, 10
Rear Laterals x 15, 12, 10
Side Laterals x 15, 12, 10
Rest 90 sec and roll lats
2 sets
Gripper x 10-12
Reverse Dumbbell Wrist Curls x 15-20
Calf Raises x 25
Rest 30 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.
9/22/20
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
Crunch Knee Knee x 10 each
Hanging Knee Raise x 10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Incline Dumbbell Row x 6-8 Tempo 4010
Flat Dumbbell Bench Press x 12, 10, 8 (keep lats tight and stick chest out continuously)
Broomstick Good Mornings x 10-15
Bodyweight Split Squats x 5 each leg
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Dumbbell Sumo Deadlift x 15, 10, 8 (use the same hip pivoting principle we've been using on the Good Mornings, but now we are simply adding in a knee bend to the movement as well)
Rest 60 sec
Dumbbell Front Squat x 15, 10, 8
Rest 90 sec
2 sets
Bosu Crunches x 30 seconds
Crunches x 60 seconds
Jump Rope x 60 seconds
No Rest
3 sets
Lying Dumbbell Tricep Extensions x 8-10 Tempo 3010
Lying EZ Bar Tricep Extensions x 8-10 Tempo 2010
Close Grip Reverse EZ Bar Curls x 8-10 Tempo 3210
Medium Grip Reverse EZ Bar Curls x 5-7 Tempo 3010
Rest 90 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.
3 sets
Crunch Knee Knee x 10 each
Hanging Knee Raise x 10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Incline Dumbbell Row x 6-8 Tempo 4010
Flat Dumbbell Bench Press x 12, 10, 8 (keep lats tight and stick chest out continuously)
Broomstick Good Mornings x 10-15
Bodyweight Split Squats x 5 each leg
Rest 90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Dumbbell Sumo Deadlift x 15, 10, 8 (use the same hip pivoting principle we've been using on the Good Mornings, but now we are simply adding in a knee bend to the movement as well)
Rest 60 sec
Dumbbell Front Squat x 15, 10, 8
Rest 90 sec
2 sets
Bosu Crunches x 30 seconds
Crunches x 60 seconds
Jump Rope x 60 seconds
No Rest
3 sets
Lying Dumbbell Tricep Extensions x 8-10 Tempo 3010
Lying EZ Bar Tricep Extensions x 8-10 Tempo 2010
Close Grip Reverse EZ Bar Curls x 8-10 Tempo 3210
Medium Grip Reverse EZ Bar Curls x 5-7 Tempo 3010
Rest 90 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.
9/20/20
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.
2 sets
Vacuums x 1
Weighted Bosu Ball Crunches x 15
Bird Dogs x 8 each side
Rest 60 sec and roll hamstrings, calves, piriformis
2 sets
Weighted Crunches x 15-20
Rockups x 15-20
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10
One Arm Dumbbell Row x 12, 10, 8
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and roll hamstrings, quads, pecs, or piriformis depending on what needs it
3 sets
Low Incline Dumbbell Rear Laterals x 12-15
Dumbbell Pullovers x 15, 12, 10
Dumbbell Stepping Lunges in Place x 8 each leg
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Incline Dumbbell Hammer Curls x 10, 8, 8
EZ Bar Tricep Extensions x 12, 10, 8
Calf Raises x 25 reps
Dumbbell Wrist Curls x 12-15
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.
2 sets
Vacuums x 1
Weighted Bosu Ball Crunches x 15
Bird Dogs x 8 each side
Rest 60 sec and roll hamstrings, calves, piriformis
2 sets
Weighted Crunches x 15-20
Rockups x 15-20
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10
One Arm Dumbbell Row x 12, 10, 8
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and roll hamstrings, quads, pecs, or piriformis depending on what needs it
3 sets
Low Incline Dumbbell Rear Laterals x 12-15
Dumbbell Pullovers x 15, 12, 10
Dumbbell Stepping Lunges in Place x 8 each leg
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Incline Dumbbell Hammer Curls x 10, 8, 8
EZ Bar Tricep Extensions x 12, 10, 8
Calf Raises x 25 reps
Dumbbell Wrist Curls x 12-15
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.
9/16/20
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.
2 sets
Vacuums x 1
Situps x 10
Bosu Ball Crunches x 15
Bird Dogs x 15 each side
Vice Gripper x 15 reps each hand (keep it super easy today, because this can make you very sore if you're not used to it and I don't want it to mess up your fly fishing)
Rest 60 sec and roll hamstrings, calves, piriformis
2 sets
Pushup Position Knee to Opposite Elbow x 5 each side
Crunch with Leg Extension x 8 each leg with weight behind head
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10
Incline Dumbbell Row x 12, 10, 8
Calf Raises x 15 reps
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and roll hamstrings, quads, pecs, or piriformis depending on what needs it
3 sets
Incline Dumbbell Press x 12, 10, 8
One Leg Bodyweight Split Squat x 6-8 each leg
Dumbbell Pullovers x 12, 10, 9
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Floor Cobra x 10
EZ Bar Close Grip Reverse Curls x 10-12
EZ Bar Tricep Extensions x 15, 12, 10
Dumbbell Wrist Curls x 12-15 (go easy on these today)
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.
2 sets
Vacuums x 1
Situps x 10
Bosu Ball Crunches x 15
Bird Dogs x 15 each side
Vice Gripper x 15 reps each hand (keep it super easy today, because this can make you very sore if you're not used to it and I don't want it to mess up your fly fishing)
Rest 60 sec and roll hamstrings, calves, piriformis
2 sets
Pushup Position Knee to Opposite Elbow x 5 each side
Crunch with Leg Extension x 8 each leg with weight behind head
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10
Incline Dumbbell Row x 12, 10, 8
Calf Raises x 15 reps
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and roll hamstrings, quads, pecs, or piriformis depending on what needs it
3 sets
Incline Dumbbell Press x 12, 10, 8
One Leg Bodyweight Split Squat x 6-8 each leg
Dumbbell Pullovers x 12, 10, 9
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Floor Cobra x 10
EZ Bar Close Grip Reverse Curls x 10-12
EZ Bar Tricep Extensions x 15, 12, 10
Dumbbell Wrist Curls x 12-15 (go easy on these today)
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.
9/14/20
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
Bosu Ball Crunches x 15-20
Bird Dogs x 8 each side
Calf Raises x 25-30 reps
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Weighted Crunches x 20
Rockups x 15
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Hip Thrusts x 15-20
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10 (if anything feels wrong about these, just stop and don't precede with them...I included them in today because from what I've see so far, your hamstrings/hips/abs/low back have transitioned well into the one leg stiff leg deadlifts and you are ready for the next step of progression of this movement pattern...however I would prefer a 45 Degree Hyperextension bench as our first progression because of its inherent strictness, but there is not one at the facility y'all are using there, so we are moving to the Broomstick Good Morning instead)
Stretch Pecs with Dumbbells x 60 sec
Floor Cobra x 10
Rest 60-90 seconds and roll traps, hamstrings, and/or rotator cuff
3 sets
Dumbbell Pullovers x 15, 12, 10
One Leg Bodyweight Split Squat x 5 each leg
Seated Overhead Dumbbell Press x 12, 10, 10
One Arm Dumbbell Row x 12, 10, 8 each arm
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Incline Dumbbell Hammer Curls x 12, 9, 7
Tricep Rope Pushdowns x 12, 10, 8
Rest 30 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.
3 sets
Vacuums x 1
Bosu Ball Crunches x 15-20
Bird Dogs x 8 each side
Calf Raises x 25-30 reps
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Weighted Crunches x 20
Rockups x 15
Leg Curls x 15
One Leg Stiff Leg Deadlift x 8 each leg (as usual, expect a smaller range motion at first set...let the hams slowly open up...don't force them or rush them)
Bodyweight Lunges in Place x 5 each leg
Hip Thrusts x 15-20
Rest 60-90 seconds and foam roll quads, IT Bands, hams, piriformis
3 sets
Broomstick Good Mornings x 10 (if anything feels wrong about these, just stop and don't precede with them...I included them in today because from what I've see so far, your hamstrings/hips/abs/low back have transitioned well into the one leg stiff leg deadlifts and you are ready for the next step of progression of this movement pattern...however I would prefer a 45 Degree Hyperextension bench as our first progression because of its inherent strictness, but there is not one at the facility y'all are using there, so we are moving to the Broomstick Good Morning instead)
Stretch Pecs with Dumbbells x 60 sec
Floor Cobra x 10
Rest 60-90 seconds and roll traps, hamstrings, and/or rotator cuff
3 sets
Dumbbell Pullovers x 15, 12, 10
One Leg Bodyweight Split Squat x 5 each leg
Seated Overhead Dumbbell Press x 12, 10, 10
One Arm Dumbbell Row x 12, 10, 8 each arm
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Incline Dumbbell Hammer Curls x 12, 9, 7
Tricep Rope Pushdowns x 12, 10, 8
Rest 30 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.
9/12/20
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
Weighted Crunches x 20
Leg Curls x 20, 15, 12
Bodyweight Lunges in Place x 5 each leg
Bird Dogs x 5 each side with a 3 second pause and squeeze at the top of each rep this time)
One Leg Stiff Leg Deadlift x 8 each leg (like on Thursday, expect a smaller range motion at first today...let the hams slowly open up...don't force them or rush them)
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Low Incline Rear Laterals x 12-15
Incline Dumbbell Rows x 8-10
Low Incline Rear Laterals x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and foam roll pecs and/or rotator cuff
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Dumbbell Pullovers x 15, 12, 10
One Leg Dumbbell Split Squat x 10, 8, 6 each leg
Lunge Pulse x 10
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Dumbbell Wrist Curls x 12-15
Crunch with Leg Extension x 8 each leg
Plank x 45-60 sec
Reverse Dumbbell Wrist Curls x 15-20
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
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.
3 sets
Weighted Crunches x 20
Leg Curls x 20, 15, 12
Bodyweight Lunges in Place x 5 each leg
Bird Dogs x 5 each side with a 3 second pause and squeeze at the top of each rep this time)
One Leg Stiff Leg Deadlift x 8 each leg (like on Thursday, expect a smaller range motion at first today...let the hams slowly open up...don't force them or rush them)
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Low Incline Rear Laterals x 12-15
Incline Dumbbell Rows x 8-10
Low Incline Rear Laterals x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 60 seconds and foam roll pecs and/or rotator cuff
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Dumbbell Pullovers x 15, 12, 10
One Leg Dumbbell Split Squat x 10, 8, 6 each leg
Lunge Pulse x 10
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Dumbbell Wrist Curls x 12-15
Crunch with Leg Extension x 8 each leg
Plank x 45-60 sec
Reverse Dumbbell Wrist Curls x 15-20
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
9/10/20
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.
TEMPO:
FIRST NUMBER = NUMBER OF SECONDS ON THE NEGATIVE
2ND NUMBER = NUMBER OF SECONDS AT THE BOTTOM
3RD NUMBER = NUMBER OF SECONDS ON THE POSITIVE PORTION OF THE REP
4TH NUMBER =NUMBER OF SECONDS AT THE TOP
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
Rockups x 15
Bird Dogs x 5 each side with a 3 second pause and squeeze at the top of each rep this time)e
Rest 60 sec and roll hamstrings, calves, piriformis
1 set
Leg Curls x 20 (light and easy)
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings
3 sets
Leg Curls x 10,12, 8 Tempo 3010
Weighted Bosu Ball Crunches x 15-20
One Leg Stiff Leg Deadlift x 8 each leg (do this extremely light and easy again because it can make the hamstrings very very sore and tight at first...also expect a smaller range motion at first today...let the hams slowly open up...don't force them or rush them)
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Dumbbell Pullovers x 15, 12, 10
Incline Dumbbell Press x 20, 15, 12 (go light today and focus on the stretch on each rep)
Stepping Dumbbell Lunges x 12,8, 6 each leg (these will likely hurt worse than usual today)
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Close Grip Reverse EZ Bar Curls x 10-12
Zottman Curls x 6-8 (these will feel weak because the biceps will already be tired)
EZ Bar Tricep Extensions x 10-12
Floor Cobra x 8
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
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.
TEMPO:
FIRST NUMBER = NUMBER OF SECONDS ON THE NEGATIVE
2ND NUMBER = NUMBER OF SECONDS AT THE BOTTOM
3RD NUMBER = NUMBER OF SECONDS ON THE POSITIVE PORTION OF THE REP
4TH NUMBER =NUMBER OF SECONDS AT THE TOP
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
Rockups x 15
Bird Dogs x 5 each side with a 3 second pause and squeeze at the top of each rep this time)e
Rest 60 sec and roll hamstrings, calves, piriformis
1 set
Leg Curls x 20 (light and easy)
Bodyweight Lunges in Place x 8 each leg
Rest 90 sec and roll hamstrings
3 sets
Leg Curls x 10,12, 8 Tempo 3010
Weighted Bosu Ball Crunches x 15-20
One Leg Stiff Leg Deadlift x 8 each leg (do this extremely light and easy again because it can make the hamstrings very very sore and tight at first...also expect a smaller range motion at first today...let the hams slowly open up...don't force them or rush them)
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Dumbbell Pullovers x 15, 12, 10
Incline Dumbbell Press x 20, 15, 12 (go light today and focus on the stretch on each rep)
Stepping Dumbbell Lunges x 12,8, 6 each leg (these will likely hurt worse than usual today)
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Close Grip Reverse EZ Bar Curls x 10-12
Zottman Curls x 6-8 (these will feel weak because the biceps will already be tired)
EZ Bar Tricep Extensions x 10-12
Floor Cobra x 8
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
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 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
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
One Leg Stiff Leg Deadlift x 8 each leg (start this extremely light and easy because it can make the hamstrings very very sore and tight at first if you're not carful)
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
3 sets
Incline Dumbbell Hammer Curls x 12, 8
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
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
One Leg Stiff Leg Deadlift x 8 each leg (start this extremely light and easy because it can make the hamstrings very very sore and tight at first if you're not carful)
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
3 sets
Incline Dumbbell Hammer Curls x 12, 8
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.
9/5/20
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
Crunches x 15
Bird Dogs x 5 each side
Floor Cobra z 10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Bodyweight One Leg Split Squat x 6 on non-dominant leg
Bosu Crunch Knee Knee x 6-8 reps
Bodyweight One Leg Split Squat x 6 on dominant leg
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Renegade Rows x 10, 8, 6
Weighted Rockups x 20
Standing Calf Raises x 25 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Leg Curls x 20, 15, 12 (light weight for circulation, recovery, and loosening only today)
Dumbbell Front Squats x 15, 10
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
2 sets
One Leg Balance x 15 seconds each leg
Standing Hammer Curls x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 10
No rest
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
Crunches x 15
Bird Dogs x 5 each side
Floor Cobra z 10
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Bodyweight One Leg Split Squat x 6 on non-dominant leg
Bosu Crunch Knee Knee x 6-8 reps
Bodyweight One Leg Split Squat x 6 on dominant leg
Rest 90 seconds and foam roll quad and/or piriformis
3 sets
Renegade Rows x 10, 8, 6
Weighted Rockups x 20
Standing Calf Raises x 25 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs, calves
3 sets
Leg Curls x 20, 15, 12 (light weight for circulation, recovery, and loosening only today)
Dumbbell Front Squats x 15, 10
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves, quads
2 sets
One Leg Balance x 15 seconds each leg
Standing Hammer Curls x 12, 10, 8
Tricep Rope Pushdowns x 12, 10, 10
No rest
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
9/3/20
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
Leg Slides x 10 each leg
Crunches x 15
Bird Dogs x 5 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Floor Cobra x 10
Situps x 20
Jump Rope 30 seconds
Rest 30 seconds
3 sets
Incline Dumbbell Rows x 6-8
Dumbbell Pullovers x 12-15
Standing Calf Raises x 10 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs
3 sets
Leg Curls x 20, 15, 12 (light weight for circulation, recovery, and loosening only today)
Walking Bodyweight Lunges x 8-10 each leg
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves
2 sets
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 15-20
No rest
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
Leg Slides x 10 each leg
Crunches x 15
Bird Dogs x 5 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Floor Cobra x 10
Situps x 20
Jump Rope 30 seconds
Rest 30 seconds
3 sets
Incline Dumbbell Rows x 6-8
Dumbbell Pullovers x 12-15
Standing Calf Raises x 10 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs
3 sets
Leg Curls x 20, 15, 12 (light weight for circulation, recovery, and loosening only today)
Walking Bodyweight Lunges x 8-10 each leg
Rest 90 sec and roll or stretch any of the following as needed: hamstrings, calves
2 sets
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 15-20
No rest
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/31/20
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
Crunches x 15
Pushup Position Knee to Opposite Elbow x 5 each side
Bird Dogs x 7 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Bosu Ball Crunches x 15-20
Rest 30 sec
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each side
One Arm Dumbbell Row x 10, 8, 6 each side
Floor Cobra x 12
Standing Calf Raises x 20 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs
3 sets
Leg Curls x 12,10, 8
Dumbbell Pullovers x 15, 12, 10
Dumbbell Step Ups x 10 each leg
Rest 90 sec and roll or stretch any of the following as needed: lats, calves, quads
3 sets
Incline Dumbbell Hammer Curls x 12, 10, 8
Incline Dumbbell Tricep Extensions x 15, 12, 10
Jump Rope x 60 sec
No rest
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
Crunches x 15
Pushup Position Knee to Opposite Elbow x 5 each side
Bird Dogs x 7 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Bosu Ball Crunches x 15-20
Rest 30 sec
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each side
One Arm Dumbbell Row x 10, 8, 6 each side
Floor Cobra x 12
Standing Calf Raises x 20 reps
Rest 90 sec and roll or stretch any of the following as needed: lats, rotator cuff, pecs
3 sets
Leg Curls x 12,10, 8
Dumbbell Pullovers x 15, 12, 10
Dumbbell Step Ups x 10 each leg
Rest 90 sec and roll or stretch any of the following as needed: lats, calves, quads
3 sets
Incline Dumbbell Hammer Curls x 12, 10, 8
Incline Dumbbell Tricep Extensions x 15, 12, 10
Jump Rope x 60 sec
No rest
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/29/20
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
Crunches x 15
Situps x 10
Bird Dogs x 7 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Crunch with Leg Extension x 10 each side
Leg Curls x 20, 15, 15 (go light today...just circulate blood and let the hamstrings get a little pump but not push their limit)
Standing Calf Raises x 20 reps
Rest 2 minutes and stretch or roll hamstrings and calves
3 sets
Incline Dumbbell Rows x 10, 8, 7
Dumbbell Pullovers x 15, 12, 12
Rear Laterals x 15
Floor Cobra x 10
Rest 90 sec and roll or stretch any of the following as needed: lats, calves, quads
3 sets
Rope Cable Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Bodyweight One Leg Split Squat x 5 (the purpose on these today is mobility only)
Stationary Lunge Pulse x 8-10 each leg
Rest 30 seconds
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
Crunches x 15
Situps x 10
Bird Dogs x 7 each side
Rest 60 sec and roll hamstrings, calves, piriformis
3 sets
Crunch with Leg Extension x 10 each side
Leg Curls x 20, 15, 15 (go light today...just circulate blood and let the hamstrings get a little pump but not push their limit)
Standing Calf Raises x 20 reps
Rest 2 minutes and stretch or roll hamstrings and calves
3 sets
Incline Dumbbell Rows x 10, 8, 7
Dumbbell Pullovers x 15, 12, 12
Rear Laterals x 15
Floor Cobra x 10
Rest 90 sec and roll or stretch any of the following as needed: lats, calves, quads
3 sets
Rope Cable Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Bodyweight One Leg Split Squat x 5 (the purpose on these today is mobility only)
Stationary Lunge Pulse x 8-10 each leg
Rest 30 seconds
Cooldown
Roll calves, IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/27/20
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
Bosu Ball Crunch Knee Knee x 15
Bird Dogs x 10 each side
Floor Cobra x 10
Stretch Pecs with Dumbbells x 45-60 sec
No rest
3 sets
Flat Dumbbell Flyes x 12-15
One Arm Dumbbell Rows x 15, 12, 10
Weighted Crunches x 15-20
Leg Curls x 15 12, 10
Rest 90 sec and roll or stretch any of the following as needed: Quads, Hamstrings, Piriformis
3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Rear Laterals x 15-20
Dumbbell One Leg Split Squat x 10, 7, 5 each leg
Rest 90 seconds
2 sets
Reverse EZ Bar Curls x 12-15
Dumbbell Step Ups x 10 each Leg
Stationary Lunge Pulse x 10-15 each leg
Standing Calf Raises x 30 reps
Hip Thrusts x 20-25
Rest 90 seconds
2 sets
EZ Bar Lying Tricep Extensions x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec
Cooldown
Roll 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
Bosu Ball Crunch Knee Knee x 15
Bird Dogs x 10 each side
Floor Cobra x 10
Stretch Pecs with Dumbbells x 45-60 sec
No rest
3 sets
Flat Dumbbell Flyes x 12-15
One Arm Dumbbell Rows x 15, 12, 10
Weighted Crunches x 15-20
Leg Curls x 15 12, 10
Rest 90 sec and roll or stretch any of the following as needed: Quads, Hamstrings, Piriformis
3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Rear Laterals x 15-20
Dumbbell One Leg Split Squat x 10, 7, 5 each leg
Rest 90 seconds
2 sets
Reverse EZ Bar Curls x 12-15
Dumbbell Step Ups x 10 each Leg
Stationary Lunge Pulse x 10-15 each leg
Standing Calf Raises x 30 reps
Hip Thrusts x 20-25
Rest 90 seconds
2 sets
EZ Bar Lying Tricep Extensions x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/25/20
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
2 sets
Vacuums x 2
Bosu Ball Crunches x 15
Bird Dogs x 8 each side
Floor Cobra x 10
Rest 60 seconds
3 sets
Leg Curls x 15 12, 10
Bodyweight Lunges in Place x 10 each leg
Hip Thrusts x 20-25
Rest 2 min and roll or stretch any of the following as needed: Quads, Hamstrings, Piriformis
3 sets
Seated Overhead Dumbbell Press x 12, 10, 10
Weighted Crunches x 20
Dumbbell Pullovers x 12-15 (go light and be careful on these to make sure your shoulders are stable enough.
Stretch Pecs with Dumbbells x 45-60 sec
Rest 30 seconds
3 sets
Rope Upright Rows x 10-12
Tricep Rope Pushdowns x 12-15
Rope Cable Curls x 10-12
Rest 60 sec
2 sets
Dumbbell Front Squat x 15-20
Rest 90 seconds
Cooldown
Roll 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
2 sets
Vacuums x 2
Bosu Ball Crunches x 15
Bird Dogs x 8 each side
Floor Cobra x 10
Rest 60 seconds
3 sets
Leg Curls x 15 12, 10
Bodyweight Lunges in Place x 10 each leg
Hip Thrusts x 20-25
Rest 2 min and roll or stretch any of the following as needed: Quads, Hamstrings, Piriformis
3 sets
Seated Overhead Dumbbell Press x 12, 10, 10
Weighted Crunches x 20
Dumbbell Pullovers x 12-15 (go light and be careful on these to make sure your shoulders are stable enough.
Stretch Pecs with Dumbbells x 45-60 sec
Rest 30 seconds
3 sets
Rope Upright Rows x 10-12
Tricep Rope Pushdowns x 12-15
Rope Cable Curls x 10-12
Rest 60 sec
2 sets
Dumbbell Front Squat x 15-20
Rest 90 seconds
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/22/20
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.
I set up each of these circuits in a way that should make the exercise combinations easy enough to perform without having to use an exercise number of pieces of equipment. Let me know how the flow goes, depending on how the gym is laid out and how crowded/not crowded it is. I will make adjustments as needed for future workouts depending on what is feasible in the current gym setting.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Crunch with Leg Extension x 10 each leg
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Leg Curls x 20, 15, 12
Floor Cobra x10-15
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
2 sets
Incline Dumbbell Row x 12, 8
Weighted Crunches x 15-20
Incline Dumbbell Press x 13-15 (keep these light today and listen to your shoulder)
Stretch Pecs with Dumbbells x 45-60 sec
Rest 30 seconds
2 sets
Bosu Ball Crunches x 15-20
Rockups x 20-25
Low Incline Dumbbell Rear Laterals Heavy/Light/Heavy 12-15 for each movement
Rest 90 seconds
3 sets
Lying EZ Bar Tricep Extensions x 12-15
Close Grip Overhand Reverse EZ Bar Curls x 12-15
Barbell Lunges in Place x 8-10 each leg
Hip Thrusts x 25
Rest 60 sec
Cooldown
Roll 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.
I set up each of these circuits in a way that should make the exercise combinations easy enough to perform without having to use an exercise number of pieces of equipment. Let me know how the flow goes, depending on how the gym is laid out and how crowded/not crowded it is. I will make adjustments as needed for future workouts depending on what is feasible in the current gym setting.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Crunch with Leg Extension x 10 each leg
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Leg Curls x 20, 15, 12
Floor Cobra x10-15
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
2 sets
Incline Dumbbell Row x 12, 8
Weighted Crunches x 15-20
Incline Dumbbell Press x 13-15 (keep these light today and listen to your shoulder)
Stretch Pecs with Dumbbells x 45-60 sec
Rest 30 seconds
2 sets
Bosu Ball Crunches x 15-20
Rockups x 20-25
Low Incline Dumbbell Rear Laterals Heavy/Light/Heavy 12-15 for each movement
Rest 90 seconds
3 sets
Lying EZ Bar Tricep Extensions x 12-15
Close Grip Overhand Reverse EZ Bar Curls x 12-15
Barbell Lunges in Place x 8-10 each leg
Hip Thrusts x 25
Rest 60 sec
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/20/20
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.
2 sets
Vacuums x 2
Crunches x 10
Rockups x 10
Bird Dogs x 12-15 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
4 sets
Crunch with Leg Extension x 10 each leg
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Floor Cobra x 10-15
Plank on elbows and toes x 45-60 seconds
Rest 2 min
3 sets
One Leg Split Squats x 7-12 each leg
Bodyweight Hip Thrusts x 25
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Jump Rope x 60 seconds
Situps x 10-15
Bodyweight Lunges in Place x 45 seconds
Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rest 60 sec
Cooldown
Roll 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.
2 sets
Vacuums x 2
Crunches x 10
Rockups x 10
Bird Dogs x 12-15 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
4 sets
Crunch with Leg Extension x 10 each leg
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Floor Cobra x 10-15
Plank on elbows and toes x 45-60 seconds
Rest 2 min
3 sets
One Leg Split Squats x 7-12 each leg
Bodyweight Hip Thrusts x 25
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Jump Rope x 60 seconds
Situps x 10-15
Bodyweight Lunges in Place x 45 seconds
Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rest 60 sec
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/18/20
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
2 sets
Vacuums x 2
Leg Slides x 10 each leg
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
2 sets
Leg Curls x 20, 15
Bodyweight Lunges in Place x 8-10 each leg
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Bosu Crunch Knee Knee x 8-10
Rockups x 15-20
Lightly Weighted Crunches x 15
Rest 2 min
1 set
Stop and stretch Pecs with Dumbbells on Bench x 60 sec one time before moving on to the next circuit
No Rest
3 sets
Low Incline Dumbbell Rows x 8-10 with a 3 seconds negative on each rep
Incline Dumbbell Rear Laterals x 20-25 reps with a pause and squeeze at the top (the weight will have to be very light on these today)
Low Incline Dumbbell Rows x 6-8 with a 3 seconds negative on each rep (using the same weight as before)
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Dumbbell Step Ups x 8-10 each leg on a 12" box
Hip Thrusts x 25
Standing Dumbbell Hammer Curls x 10-12 while standing on one leg (do half of the reps standing on one leg and then other half standing on the other leg)
Rest 60 sec
Cooldown
Roll 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
2 sets
Vacuums x 2
Leg Slides x 10 each leg
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
2 sets
Leg Curls x 20, 15
Bodyweight Lunges in Place x 8-10 each leg
Rest 90 seconds and roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Bosu Crunch Knee Knee x 8-10
Rockups x 15-20
Lightly Weighted Crunches x 15
Rest 2 min
1 set
Stop and stretch Pecs with Dumbbells on Bench x 60 sec one time before moving on to the next circuit
No Rest
3 sets
Low Incline Dumbbell Rows x 8-10 with a 3 seconds negative on each rep
Incline Dumbbell Rear Laterals x 20-25 reps with a pause and squeeze at the top (the weight will have to be very light on these today)
Low Incline Dumbbell Rows x 6-8 with a 3 seconds negative on each rep (using the same weight as before)
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Dumbbell Step Ups x 8-10 each leg on a 12" box
Hip Thrusts x 25
Standing Dumbbell Hammer Curls x 10-12 while standing on one leg (do half of the reps standing on one leg and then other half standing on the other leg)
Rest 60 sec
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/16/20
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 2
Bosu Ball Crunches x 15-20
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Floor Cobra x 10
Low Incline Dumbbell Rear Laterals x 12-15
Stretch Pecs with Dumbbells on Bench x 45 sec
No Rest
3 sets
One Arm Dumbbell Bench Press x 12 each arm (keep this light this time and listen to your shoulder...if it hurts, don't contiue)
Weighted Crunches x 15-20
Leg Curls x 15, 12, 10
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Pushup Position Knee to Opposite Elbow x 8
Stepping Dumbbell Lunges x 8-12 each leg
Hip Thrusts x 25
Rest 60 sec and stretch or Roll Quads, Inner Thigh, Hamstrings, and/or piriformis
3 sets
Close Grip Reverse EZ Bar Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Bodyweight Squats x 30
Rest 30 sec
Cooldown
Roll 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 2
Bosu Ball Crunches x 15-20
Bird Dogs x 8 each side
Rest 60 seconds and quickly roll any of the following: Quads, Hamstrings, Piriformis
3 sets
Floor Cobra x 10
Low Incline Dumbbell Rear Laterals x 12-15
Stretch Pecs with Dumbbells on Bench x 45 sec
No Rest
3 sets
One Arm Dumbbell Bench Press x 12 each arm (keep this light this time and listen to your shoulder...if it hurts, don't contiue)
Weighted Crunches x 15-20
Leg Curls x 15, 12, 10
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Pushup Position Knee to Opposite Elbow x 8
Stepping Dumbbell Lunges x 8-12 each leg
Hip Thrusts x 25
Rest 60 sec and stretch or Roll Quads, Inner Thigh, Hamstrings, and/or piriformis
3 sets
Close Grip Reverse EZ Bar Curls x 15, 12, 10
Tricep Rope Pushdowns x 15, 12, 10
Bodyweight Squats x 30
Rest 30 sec
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
8/14/20
FYI if today feels way too easy or way too hard, don't worry, we will adjust up or down accordingly based on how it goes and the feedback I get from you. I'll have a really good feel for where you're at after the first few workouts.
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 2
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Rockups x 15-20
Floor Cobra x 10
Leg Curls x 15, 12, 10
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Incline Dumbbell Row x 10-12
Crunch with Leg Extension x 6-8 each leg
Bodyweight One Leg Split Squat x 6-12 each leg
Stretch Pecs with Dumbbells on Bench x 45-60 sec
Rest 60 sec and stretch or Roll Quads, Inner Thigh, Hamstrings, and/or piriformis
3 sets
Incline Dumbbell Curls x 10-12
Low Incline Dumbbell Rear Laterals x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.
FYI if today feels way too easy or way too hard, don't worry, we will adjust up or down accordingly based on how it goes and the feedback I get from you. I'll have a really good feel for where you're at after the first few workouts.
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 2
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Rockups x 15-20
Floor Cobra x 10
Leg Curls x 15, 12, 10
Rest 90 seconds and Roll Hamstrings and/or Lats and Pecs
3 sets
Incline Dumbbell Row x 10-12
Crunch with Leg Extension x 6-8 each leg
Bodyweight One Leg Split Squat x 6-12 each leg
Stretch Pecs with Dumbbells on Bench x 45-60 sec
Rest 60 sec and stretch or Roll Quads, Inner Thigh, Hamstrings, and/or piriformis
3 sets
Incline Dumbbell Curls x 10-12
Low Incline Dumbbell Rear Laterals x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
Cooldown
Roll IT bands, inner thighs, hamstrings, lats, rotator cuffs, traps, and hips/pirirformis.
Roll anything else that feels like it needs it.