Eric Boyt
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.