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John Vascil

4/2/20

​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Broomstick Good Mornings x 12
Bird Dogs x 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.

As many sets as it takes
Pushups x 60 total reps
Rest 30-60 seconds between sets

2 Sets
Ball Crunches x 15-20 reps

Cobras x 15-20
Rest 75-90 seconds
​
2 sets
Rear Laterals Holding a small book in each hand x 15-20

45 Degree Lunges x 4 each
Bodyweight Lunges in Place x 6 each
Rest 90 sec 

2 Set
Swiss Ball Leg Curls x 12
Burpees x 10
Mountain Climbers x 20 each leg
Rest 90 sec 

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/30/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves and Hamstrings with leg up.
​
3 sets
Bird Dog x 12 each side
Ball Crunches x 15-20
Rockups x 15
Broomstick Good Mornings x 20
Hip Thrusts x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Pushups x 10-12

Bodyweight Walking Lunges x 8 each leg
Calf Raises x 20
Rest 90 seconds

​2 sets
Crunches x 20 (holding a book behind your head)
Burpees x 5
Crunches x 20 (holding a book behind your head)
​Mountain Climbers x 20 each leg
Crunches x 20 (holding a book behind your head)
Cobras x 10-15
Rest 90 seconds

1-2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Squat Jumps x 5
Rest 90 seconds

​​Cooldown
Roll side of hips, Quads, and IT bands.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
3/23/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves and Hamstrings with leg up.
​
3 sets
Bird Dog x 12 each side
Situps x 15
Rockups x 15
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Lunges x 4 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Pushups x 10-12
Side Shuffle x 20 yards and back
Carioca x 20 yards and back

Calf Raises x 20
Rest 90 seconds

​2 sets
Bodyweight Lunges x 4-6 each leg
Hip Thrusts x 20
Ball Crunches x 15
Crunches x 20 (holding a book behind your head)
Rest 90 seconds

​2 sets
Jump Rope x 60 seconds
Pushup Position x 30 seconds
​Rest 60 seconds


​​Cooldown
Roll side of hips, Quads, and IT bands.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
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  • Home
  • Exercises
  • Flexibility
    • Roll Hamstring on Medicine Ball
    • Foam Roll Calf
    • Foam Roll IT Band
    • Foam Roll Tibialis
    • Foam Roll Peroneal
    • Foam Roll Lats
    • Foam Roll Quad
    • Foam Roll Inner Thigh
    • Roll Piriformis on Lacrosse Ball
  • Learn
    • About Us
    • Articles
    • Newsletter
    • Blog
  • Results
  • Rates
    • Free Training