Jason Converse
8/12/20
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Leg Slides x 6 each side
Bird Dog x 8 each side
Bodyweight Lunges x 5 each
Rest 2 min and roll hams, pirformis/hips/glutes and stretch hams and calves
5 sets
Crunches x 20-25
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 8-10
Rest 90 sec and roll hamstrings and piriformis
3 sets
One Arm Dumbbell Bench Press x 12-15 each side
Incline Dumbbell Row x 10-15
One Leg Split Squat x 8-12 each leg with either a broomstick or light barbell on back
Rest 90 sec and roll quads, inner thighs, and calves
2 sets
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Standing Calf Raise x 20 while holding a dumbbell in one hand (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Bicycles x 20 each side
Rockups x 15-20
Rest 90 sec and roll quads, calves, hams, and piriformis and stretch quads and calves
2 sets
Bodyweight Walking Lunges x 10 each leg
Hip Thrusts with added weight on hips x 25
Stretch Pecs with dumbbells x 45 sec
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Leg Slides x 6 each side
Bird Dog x 8 each side
Bodyweight Lunges x 5 each
Rest 2 min and roll hams, pirformis/hips/glutes and stretch hams and calves
5 sets
Crunches x 20-25
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 8-10
Rest 90 sec and roll hamstrings and piriformis
3 sets
One Arm Dumbbell Bench Press x 12-15 each side
Incline Dumbbell Row x 10-15
One Leg Split Squat x 8-12 each leg with either a broomstick or light barbell on back
Rest 90 sec and roll quads, inner thighs, and calves
2 sets
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Standing Calf Raise x 20 while holding a dumbbell in one hand (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Bicycles x 20 each side
Rockups x 15-20
Rest 90 sec and roll quads, calves, hams, and piriformis and stretch quads and calves
2 sets
Bodyweight Walking Lunges x 10 each leg
Hip Thrusts with added weight on hips x 25
Stretch Pecs with dumbbells x 45 sec
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
8/10/20
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
Today is designed specifically to help loosen things and ease into things, stimulate growth hormone without irritating the back while facilitating recovery as quickly as possible in the low back
3 sets
Vacuums x 2
Crunches x 20-25
Bird Dog x 10 each side
Rest 2 min and roll hams, pirformis/hips/glutes and stretch hams and calves
Stop and roll and stretch hamstrings before next circuit
Roll Hamstrings on ball.
Hamstring Stretch while laying on the ground with a towel around the foot
3 sets
Dumbbell Step Ups x 10 each leg
Bodyweight Standing Calf Raise x 20 (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Rest 2 min and roll quads, calves, hams, and piriformis and stretch quads and calves
3 sets
Flat Dumbbell Bench Press x 15-20
One Arm Dumbbell Rows x 15-20 each arm
Rockups x 15-25
Rest 2 min and roll lats, foam roll and/or stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Bodyweight Walking Lunges x 10 each leg
Hip Thrusts x 25
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
1-2 sets
Floor Cobra x 8 reps (IF this does not hurt the low back...if it does, DO NOT do these today)
Standing Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Stretch Pecs with dumbbells x 45 sec
No rest
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
Today is designed specifically to help loosen things and ease into things, stimulate growth hormone without irritating the back while facilitating recovery as quickly as possible in the low back
3 sets
Vacuums x 2
Crunches x 20-25
Bird Dog x 10 each side
Rest 2 min and roll hams, pirformis/hips/glutes and stretch hams and calves
Stop and roll and stretch hamstrings before next circuit
Roll Hamstrings on ball.
Hamstring Stretch while laying on the ground with a towel around the foot
3 sets
Dumbbell Step Ups x 10 each leg
Bodyweight Standing Calf Raise x 20 (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Rest 2 min and roll quads, calves, hams, and piriformis and stretch quads and calves
3 sets
Flat Dumbbell Bench Press x 15-20
One Arm Dumbbell Rows x 15-20 each arm
Rockups x 15-25
Rest 2 min and roll lats, foam roll and/or stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Bodyweight Walking Lunges x 10 each leg
Hip Thrusts x 25
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
1-2 sets
Floor Cobra x 8 reps (IF this does not hurt the low back...if it does, DO NOT do these today)
Standing Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Stretch Pecs with dumbbells x 45 sec
No rest
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
8/7/20
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 15
Plank on elbows and toes x 30-45 sec
Crunches x 20-25
Rest 30 sec
Stop and take a few minutes to Roll Hamstrings throughly on the 5" ball, roll the piriformis on the lacrosse ball, and stretch hamstrings with the leg up on the bench as demonstrated in my hamstring stretch video before proceeding to next circuit.
3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 10-12 each side using either no weight at all or an extremely small weight (DO NOT round your back at any point during the exercise) - do not expect much range of motion on the first set. It will take some time for these to open up because they will likley be a bit tight after having done them Wednesday for the first time)
Dumbbell Step Ups x 8-10 each leg
Rest 75 sec and foam roll calves, quads, and/or piriformis during rest
3 sets
Pushups + Renegade Row x 5-7 each (do one pushup with hands on the dumbbell handles, then do one renegage row on each arm...etc until you complete 5-7 reps of each exercise)
Rest 10 sec
Rear Laterals x x 10-12
Rest 10 sec
Two Arm Dumbbell Upright Rows x 8-10
Rest 2 min and roll lats, foam roll and/or stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Dumbbell Stepping Lunges x 8 each side
Hip Thrusts x 25-30
Bodyweight Standing Calf Raise x 30 (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 8 reps
Seated Hammer Curls x 15, 12, 10
Lying Dumbbell Tricep Extensions x 15, 12, 10
Dumbbell Wrist Curls x 12-15
Stretch Pecs with dumbbells x 45 sec
Rest 45 seconds
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Quickly roll any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 15
Plank on elbows and toes x 30-45 sec
Crunches x 20-25
Rest 30 sec
Stop and take a few minutes to Roll Hamstrings throughly on the 5" ball, roll the piriformis on the lacrosse ball, and stretch hamstrings with the leg up on the bench as demonstrated in my hamstring stretch video before proceeding to next circuit.
3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 10-12 each side using either no weight at all or an extremely small weight (DO NOT round your back at any point during the exercise) - do not expect much range of motion on the first set. It will take some time for these to open up because they will likley be a bit tight after having done them Wednesday for the first time)
Dumbbell Step Ups x 8-10 each leg
Rest 75 sec and foam roll calves, quads, and/or piriformis during rest
3 sets
Pushups + Renegade Row x 5-7 each (do one pushup with hands on the dumbbell handles, then do one renegage row on each arm...etc until you complete 5-7 reps of each exercise)
Rest 10 sec
Rear Laterals x x 10-12
Rest 10 sec
Two Arm Dumbbell Upright Rows x 8-10
Rest 2 min and roll lats, foam roll and/or stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Dumbbell Stepping Lunges x 8 each side
Hip Thrusts x 25-30
Bodyweight Standing Calf Raise x 30 (make sure to go as low as possible on each rep and get a deliberate maximum stretch at the bottom and a deliberate maximum contraction at the top but DO NOT use momentum at all, be smooth)
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 8 reps
Seated Hammer Curls x 15, 12, 10
Lying Dumbbell Tricep Extensions x 15, 12, 10
Dumbbell Wrist Curls x 12-15
Stretch Pecs with dumbbells x 45 sec
Rest 45 seconds
Cooldown if time permits
Roll calves thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
8/5/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
5 sets
Vacuums x 2
Crunches x 20-25
Rest 30 sec
Stop and take 5 minutes to Roll Hamstrings throughly on the 5" ball, roll the piriformis on the lacrosse ball, and stretch hamstrings with the leg up on the bench as demonstrated in my hamstring stretch video before proceeding to next circuit.
3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 10-12 each side using either no weight at all or an extremely small weight (DO NOT round your back at any point during the exercise)
Pushups x AMAP
Rest 75 sec and foam roll calves, quads, and/or piriformis during rest
3 sets
Pushups x AMAP
One Leg Split Squats x 5-10 each side (focus on pushing the stretch in the piriformis region and then pushing yourself back up with that same muscle area...simultaneously emphasize maximum chest uprightness to an extreme degree throughout the entire exercise, never hunch or lean forward)
Hip Thrusts x 15-20 (squeeze glutes tight and pause at top this time and then go down slowly for the negative portion of the rep, taking about 3 seconds for each negative)
Bodyweight Standing Calf Raise x 20
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 10-15 reps
Stretch Pecs with dumbbells x 45 sec
Weighted Crunches x 15 with light weight held behind head
Rockups x 15
Dumbbell Front Squats x 15 (don't worry about pushing your limit this time, instead focus hard on the technique aspects that we discussed Monday - chest up, tighten abdominal region like someone is about to punch you in the stomach as you push yourself upward from the squat)
Rest 75 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
5 sets
Vacuums x 2
Crunches x 20-25
Rest 30 sec
Stop and take 5 minutes to Roll Hamstrings throughly on the 5" ball, roll the piriformis on the lacrosse ball, and stretch hamstrings with the leg up on the bench as demonstrated in my hamstring stretch video before proceeding to next circuit.
3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 10-12 each side using either no weight at all or an extremely small weight (DO NOT round your back at any point during the exercise)
Pushups x AMAP
Rest 75 sec and foam roll calves, quads, and/or piriformis during rest
3 sets
Pushups x AMAP
One Leg Split Squats x 5-10 each side (focus on pushing the stretch in the piriformis region and then pushing yourself back up with that same muscle area...simultaneously emphasize maximum chest uprightness to an extreme degree throughout the entire exercise, never hunch or lean forward)
Hip Thrusts x 15-20 (squeeze glutes tight and pause at top this time and then go down slowly for the negative portion of the rep, taking about 3 seconds for each negative)
Bodyweight Standing Calf Raise x 20
Rest 90 sec and stretch calves, foam roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 10-15 reps
Stretch Pecs with dumbbells x 45 sec
Weighted Crunches x 15 with light weight held behind head
Rockups x 15
Dumbbell Front Squats x 15 (don't worry about pushing your limit this time, instead focus hard on the technique aspects that we discussed Monday - chest up, tighten abdominal region like someone is about to punch you in the stomach as you push yourself upward from the squat)
Rest 75 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
8/3/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 12 each leg
Bird Dog x 8 each side
Crunches x 20
Rest 90 sec and roll piriformis, roll quads, roll hamstrings
3 sets
Crunch with Leg Extension x 10 each side
Rockups x 15-20
Seated Overhead Dumbbell Press x 10-15
One Arm Dumbbell Rows x 15-20
Rest 75 sec and foam roll lats, quads, calves, and/or piriformis during rest
3 sets
One Leg Split Squats x 5-10 each side
Flat Flyes x 10-15
Hip Thrusts x 15-20 with some added weight in the form of a dumbbell on your hips
Bodyweight Standing Calf Raise x 25-35 (if your foot is ok with this today)
Rest 90 sec and form roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Stretch Pecs with dumbbells x 45-60 sec
No rest
3 sets
Dumbbell Front Squats x 15-30 (push yourself hard on these...I want your legs and lungs screaming)
Rest 75 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on trigger point ball: Hamstrings
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 12 each leg
Bird Dog x 8 each side
Crunches x 20
Rest 90 sec and roll piriformis, roll quads, roll hamstrings
3 sets
Crunch with Leg Extension x 10 each side
Rockups x 15-20
Seated Overhead Dumbbell Press x 10-15
One Arm Dumbbell Rows x 15-20
Rest 75 sec and foam roll lats, quads, calves, and/or piriformis during rest
3 sets
One Leg Split Squats x 5-10 each side
Flat Flyes x 10-15
Hip Thrusts x 15-20 with some added weight in the form of a dumbbell on your hips
Bodyweight Standing Calf Raise x 25-35 (if your foot is ok with this today)
Rest 90 sec and form roll quads, hams, and/or piriformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Stretch Pecs with dumbbells x 45-60 sec
No rest
3 sets
Dumbbell Front Squats x 15-30 (push yourself hard on these...I want your legs and lungs screaming)
Rest 75 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, Hamstrings, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/31/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 12 each leg
Crunches x 15
Rockups x 15
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
4 sets
Pushups x AMAP
Barbell Lunges in Place x 10-15 each leg using a duffle bag on the shoulders instead of a barbell
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
3 sets
Floor Cobra x 10 reps
Rest 60 sec
3 sets
Situps x 15
Crunches x 25
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 60 seconds
3 sets
Dumbbell Front Squats x 15-20 reps using a duffle bag instead of a dumbbell
Bodyweight Standing Calf Raise x 25 (if your foot is ok with this today)
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 12 each leg
Crunches x 15
Rockups x 15
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
4 sets
Pushups x AMAP
Barbell Lunges in Place x 10-15 each leg using a duffle bag on the shoulders instead of a barbell
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
3 sets
Floor Cobra x 10 reps
Rest 60 sec
3 sets
Situps x 15
Crunches x 25
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 60 seconds
3 sets
Dumbbell Front Squats x 15-20 reps using a duffle bag instead of a dumbbell
Bodyweight Standing Calf Raise x 25 (if your foot is ok with this today)
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/29/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 8 each leg
Crunches x 20-25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Renegade Row x 6-8 each arm
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
2 sets
Ball Leg Curls x 10-15 (you have access to a ball, if not, skip it)
Pullovers x 15-20 (if neck is ok with it)
Bodyweight Standing Calf Raise x 25 (if your foot is ok with this today)
Rest 90 sec and form roll quads and roll pirformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Bicycles x 25 each side
Rockups x 25
Pushup Position x 30-60 seconds
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
2-3 sets
Bodyweight Squats x 40-50 reps
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 8 each leg
Crunches x 20-25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Renegade Row x 6-8 each arm
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
2 sets
Ball Leg Curls x 10-15 (you have access to a ball, if not, skip it)
Pullovers x 15-20 (if neck is ok with it)
Bodyweight Standing Calf Raise x 25 (if your foot is ok with this today)
Rest 90 sec and form roll quads and roll pirformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Bicycles x 25 each side
Rockups x 25
Pushup Position x 30-60 seconds
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
2-3 sets
Bodyweight Squats x 40-50 reps
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/27/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 20-25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Seated Overhead Dumbbell Press x 15, 12, 10
Situps x 10-15
Renegade Row x 8 each arm
Dumbbell Front Squats x 15, 12, 10
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
3 sets
Leg Curls x 15, 12, 10
Pullovers x 12-15
Stationary Lunge Pulse x 10-15 each leg
Bodyweight Standing Calf Raise x 15-25 (if your foot is ok with this today)
Rest 90 sec and form roll quads and roll pirformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Rear Laterals x 10-12
Pushup Position Knee to Opposite Elbow x 6 each side
Rockups x 20
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 20-25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Seated Overhead Dumbbell Press x 15, 12, 10
Situps x 10-15
Renegade Row x 8 each arm
Dumbbell Front Squats x 15, 12, 10
Rest 90 sec and foam roll lats, quads, calves, or piriformis during rest
3 sets
Leg Curls x 15, 12, 10
Pullovers x 12-15
Stationary Lunge Pulse x 10-15 each leg
Bodyweight Standing Calf Raise x 15-25 (if your foot is ok with this today)
Rest 90 sec and form roll quads and roll pirformis on ball during rest period
3 sets
Floor Cobra x 10 reps
Rear Laterals x 10-12
Pushup Position Knee to Opposite Elbow x 6 each side
Rockups x 20
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/24/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Bosu Crunches x 15-20
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Bodyweight Pushups x AMAP (as many as possible)
Crunches x 20-25
One Arm Dumbbell Rox x 13-15
Rest 90 sec
3 sets
Leg Curls x 12-15
Dumbbell Lunges in Place x 6-10 each leg (don't fall...may seem like I'm joking but I'm not. People often fall on lunges early on in training after coming back from a hiatus)
Bodyweight Squats x 10 (this one will not push the utter limit of course because its bodyweight only)
Bodyweight Standing Calf Raise x 15 (this one will not push your limit obviously either)
Rest 2 min and form roll quads and roll pirformis on ball during rest period
3 sets
Pullovers x 12-15
Dumbbell Upright Rows x 10-12
Stretch Pecs with dumbbells x 60 sec
Floor Cobra x 10 reps
Rest 90 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Bosu Crunches x 15-20
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Bodyweight Pushups x AMAP (as many as possible)
Crunches x 20-25
One Arm Dumbbell Rox x 13-15
Rest 90 sec
3 sets
Leg Curls x 12-15
Dumbbell Lunges in Place x 6-10 each leg (don't fall...may seem like I'm joking but I'm not. People often fall on lunges early on in training after coming back from a hiatus)
Bodyweight Squats x 10 (this one will not push the utter limit of course because its bodyweight only)
Bodyweight Standing Calf Raise x 15 (this one will not push your limit obviously either)
Rest 2 min and form roll quads and roll pirformis on ball during rest period
3 sets
Pullovers x 12-15
Dumbbell Upright Rows x 10-12
Stretch Pecs with dumbbells x 60 sec
Floor Cobra x 10 reps
Rest 90 seconds and foam roll lats and roll pecs or rotator cuff on lacrosse ball
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/22/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Bosu Crunches x 15-20
Rear Cable Crossover x 12-15
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12-15
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight Lunges in Place x 6-10 each leg
Hip Thrusts x 25
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises (bodyweight only) x 30
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Bosu Crunches x 15-20
Rear Cable Crossover x 12-15
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 12-15
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight Lunges in Place x 6-10 each leg
Hip Thrusts x 25
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises (bodyweight only) x 30
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up
7/21/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 25
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis.
2 sets
Leg Curls x 15, 12
Bosu Ball Crunches x 12-20 reps
Walking Lunges (bodyweight only) x 5-8 each leg
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis.
2 sets
Incline Dumbbell Bench Press x 12-15
Incline Dumbbell Rows x 12-15
Rest 90-120 seconds and Roll Lats
2 sets
Incline Dumbbell Curls x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Rest 90-120 seconds and Roll Lats
2 sets
Dumbbell Step Ups x 10-12 each leg (step up onto a 12" box or lower, not higher)
Rest 2 min
Cooldown
Walk on treadmill at 2 degree incline or do elliptical for 5-10 minutes at a slow pace
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 25
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis.
2 sets
Leg Curls x 15, 12
Bosu Ball Crunches x 12-20 reps
Walking Lunges (bodyweight only) x 5-8 each leg
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis.
2 sets
Incline Dumbbell Bench Press x 12-15
Incline Dumbbell Rows x 12-15
Rest 90-120 seconds and Roll Lats
2 sets
Incline Dumbbell Curls x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Rest 90-120 seconds and Roll Lats
2 sets
Dumbbell Step Ups x 10-12 each leg (step up onto a 12" box or lower, not higher)
Rest 2 min
Cooldown
Walk on treadmill at 2 degree incline or do elliptical for 5-10 minutes at a slow pace