Kelly Cooke
6/3/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 60 sec
Situps x 20
Rest 20 sec
Jump Rope x 60 sec
Pushups x 10-15
Rest 20 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 60 sec
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
Bosu Crunches x 25
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Ball Crunches x 20
Dumbbell Pullovers x 12, 10, 8
Floor Cobra (holding) x 45-60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
EZ Bar Tricep Extensions x 10 Tempo 3010
Lying Dumbbell Tricep Extensions x 10 Tempo 3210
FFE Barbell Split Squat x 10 each leg (if the toe will allow it)
Calf Raises x 15-20
Rest 45-60 sec
2 sets
Kettlebell Swings x 20
Crunches x 30
Squat Jumps x 10
Plank x 30 sec
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 60 sec
Situps x 20
Rest 20 sec
Jump Rope x 60 sec
Pushups x 10-15
Rest 20 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 60 sec
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
Bosu Crunches x 25
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
One Arm Dumbbell Bench Press x 10, 8, 6 each arm
Ball Crunches x 20
Dumbbell Pullovers x 12, 10, 8
Floor Cobra (holding) x 45-60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
EZ Bar Tricep Extensions x 10 Tempo 3010
Lying Dumbbell Tricep Extensions x 10 Tempo 3210
FFE Barbell Split Squat x 10 each leg (if the toe will allow it)
Calf Raises x 15-20
Rest 45-60 sec
2 sets
Kettlebell Swings x 20
Crunches x 30
Squat Jumps x 10
Plank x 30 sec
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
6/1/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Crunch with Leg Extension x 12 each leg
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Leg Curls x 12, 10, 8
Rest 60 sec
Barbell Step Ups x 10 each leg
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Pushups x 8-12
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
2 sets
Floor Cobra x 10-12
Rest 20 sec
Low Incline Rear Laterals x 12-15
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec
2 sets
EZ Bar Tricep Extensions x 12, 10, 8 (increase weight each set)
Back Squat x 20
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Crunch with Leg Extension x 12 each leg
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Leg Curls x 12, 10, 8
Rest 60 sec
Barbell Step Ups x 10 each leg
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Pushups x 8-12
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
2 sets
Floor Cobra x 10-12
Rest 20 sec
Low Incline Rear Laterals x 12-15
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec
2 sets
EZ Bar Tricep Extensions x 12, 10, 8 (increase weight each set)
Back Squat x 20
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/27/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Jump Rope x 45 sec
Pushups x 10-15
Jump Rope x 45
Bodyweight Squats x 20
Rest 60 sec
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
Bosu Crunches x 25
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Overhead Dumbbell Press x 12, 10, 8 (increase weight each set)
Weighted Crunches x 25
Wide Grip Pulldowns x 12, 10, 8 (increase weight each set)
Bodyweight RFE Split Squat x 8-12 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Standing Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Calf Raises x 15-20
Rest 45-60 sec
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Jump Rope x 45 sec
Pushups x 10-15
Jump Rope x 45
Bodyweight Squats x 20
Rest 60 sec
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
Bosu Crunches x 25
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Overhead Dumbbell Press x 12, 10, 8 (increase weight each set)
Weighted Crunches x 25
Wide Grip Pulldowns x 12, 10, 8 (increase weight each set)
Bodyweight RFE Split Squat x 8-12 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Standing Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Calf Raises x 15-20
Rest 45-60 sec
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/25/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Leg Curls x 15, 12
Rest 45 sec
Dumbbell Front Squat x 12-15 (do these as heavy as you can handle for this rep range but make sure to do so without failing to squat as deep as possible without rounding your back)
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Incline Dumbbell Press x 10, 8, 6 (increase weight each set and give it your best)
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
3 sets
Wide Grip Pulldowns x 10, 8, 6 (increase weight each set)
Rest 20 sec
EZ Bar Tricep Extensions x 12, 10, 8 (increase weight each set)
Rest 20 sec
Dumbbell Step Ups x 10, 8, 6 each leg (increase weight each set)
Rest 75 sec
2 sets
Incline Dumbbell Curls x 10, 8, 6 (increase wight each set)
Treadmill Sprint x 60 sec at 5 degree incline
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Leg Curls x 15, 12
Rest 45 sec
Dumbbell Front Squat x 12-15 (do these as heavy as you can handle for this rep range but make sure to do so without failing to squat as deep as possible without rounding your back)
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Incline Dumbbell Press x 10, 8, 6 (increase weight each set and give it your best)
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
3 sets
Wide Grip Pulldowns x 10, 8, 6 (increase weight each set)
Rest 20 sec
EZ Bar Tricep Extensions x 12, 10, 8 (increase weight each set)
Rest 20 sec
Dumbbell Step Ups x 10, 8, 6 each leg (increase weight each set)
Rest 75 sec
2 sets
Incline Dumbbell Curls x 10, 8, 6 (increase wight each set)
Treadmill Sprint x 60 sec at 5 degree incline
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/20/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Bird Dogs x 7 each side
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Rest 30 sec
Roll Hamstring on Trigger Point Ball and piriformis on lacrosse ball 2-3 min
2 sets
Leg Curls x 15, 12
Rest 60 sec
45 Degree Hyperextensions x 8
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Close Grip Bench Press x 12, 8 (let yourself increase the weight more this time)
Weighted Crunches x 20
RFE Bodyweight Split Squats x 8 each leg with Broomstick on Back (focus on squat depth, go slow on the way down, keep your chest up throughout the movement)
Hip Thrusts x 20
Rest 60 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Flat Dumbbell Tricep Extensions x 6-8 Tempo 2210
Seated Hammer Curls x 8-10 Tempo 3010
Seated Zottman Curls x 6-8 Tempo 4010
Squat Jumps x 12
Rest 60 sec
3 sets
Treadmill Sprint x 35 sec at 12 degree incline
Rest 75-90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Bird Dogs x 7 each side
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Rest 30 sec
Roll Hamstring on Trigger Point Ball and piriformis on lacrosse ball 2-3 min
2 sets
Leg Curls x 15, 12
Rest 60 sec
45 Degree Hyperextensions x 8
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Close Grip Bench Press x 12, 8 (let yourself increase the weight more this time)
Weighted Crunches x 20
RFE Bodyweight Split Squats x 8 each leg with Broomstick on Back (focus on squat depth, go slow on the way down, keep your chest up throughout the movement)
Hip Thrusts x 20
Rest 60 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Flat Dumbbell Tricep Extensions x 6-8 Tempo 2210
Seated Hammer Curls x 8-10 Tempo 3010
Seated Zottman Curls x 6-8 Tempo 4010
Squat Jumps x 12
Rest 60 sec
3 sets
Treadmill Sprint x 35 sec at 12 degree incline
Rest 75-90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/18/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
Leg Curls x 15, 12
Rest 15 sec
Dumbbell Front Squat x 15
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Close Grip Bench Press x 12, 10, 8
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
3 sets
Incline Dumbbell Rows x 8, 6 4 (increase weight each set and go as heavy as possible)
Flat Dumbbell Tricep Extensions x 12, 10, 8
Dumbbell Step Ups x 8 each leg
Rest 60 sec
2 sets
Incline Dumbbell Curls x 12, 10, 8
Treadmill Sprint x 60 sec at 1 degree incline
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 1
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
2 sets
Leg Curls x 15, 12
Rest 15 sec
Dumbbell Front Squat x 15
Rest 60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Close Grip Bench Press x 12, 10, 8
Bosu Crunch Knee Knee x 10 each leg
Kettlebell Swings x 25
Rest 60 sec
3 sets
Incline Dumbbell Rows x 8, 6 4 (increase weight each set and go as heavy as possible)
Flat Dumbbell Tricep Extensions x 12, 10, 8
Dumbbell Step Ups x 8 each leg
Rest 60 sec
2 sets
Incline Dumbbell Curls x 12, 10, 8
Treadmill Sprint x 60 sec at 1 degree incline
Rest 75 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/13/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Leg Swings x 5 each leg each direction
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Side Band Walking x 10 yards each direction
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Pushups x 8
Leg Curls x 15, 12, 10
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Rest 30 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Wide Grip Pulldowns x 12, 10, 8 (add eight each set)
Side Laterals x 12, 10, 8 (add eight each set)
Bosu Crossover Crunch x 12 each side
Kettlebell Swings x 25
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Plate Front Raise x 10-12
EZ Bar Tricep Extensions x 12, 10, 8
Zottman Curls x 12, 10, 8
Rest 45-60 sec
2 sets
Treadmill Sprint x 45 sec at 8 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Leg Swings x 5 each leg each direction
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Side Band Walking x 10 yards each direction
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
Pushups x 8
Leg Curls x 15, 12, 10
One Leg Stiff Leg Deadlift x 8 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Rest 30 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Wide Grip Pulldowns x 12, 10, 8 (add eight each set)
Side Laterals x 12, 10, 8 (add eight each set)
Bosu Crossover Crunch x 12 each side
Kettlebell Swings x 25
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Plate Front Raise x 10-12
EZ Bar Tricep Extensions x 12, 10, 8
Zottman Curls x 12, 10, 8
Rest 45-60 sec
2 sets
Treadmill Sprint x 45 sec at 8 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/11/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Situps x 20
Jump Rope x 45 sec
Pushups x 10
Situps x 10
Jump Rope x 45
Bodyweight Squats x 20
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
FFE Bodyweight Split Squat x 10 each leg (go as low as possible and focus on getting a good stretch in the hip)
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Flat Dumbbell Bench Press x 12, 10, 8 (increase weight each set)
Weighted Crunches x 25
Incline Dumbbell Rows x 12 ,10, 8
Dumbbell Front Squat x 15
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Seated Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Calf Raises x 15-20
Rest 45-60 sec
1-2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Situps x 20
Jump Rope x 45 sec
Pushups x 10
Situps x 10
Jump Rope x 45
Bodyweight Squats x 20
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
One Leg Stiff Leg Deadlift x 10 each leg (continue to do these slow and focus on the form, pivoting at the hip and pushing the butt back)
Leg Swings x 5 each leg each direction
Side Band Walking x 10 yards each direction
FFE Bodyweight Split Squat x 10 each leg (go as low as possible and focus on getting a good stretch in the hip)
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Flat Dumbbell Bench Press x 12, 10, 8 (increase weight each set)
Weighted Crunches x 25
Incline Dumbbell Rows x 12 ,10, 8
Dumbbell Front Squat x 15
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Dumbbell Pullovers x 10-12
Seated Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Calf Raises x 15-20
Rest 45-60 sec
1-2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/6/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 45 sec
Crunches x 60 sec
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
One Leg Stiff Leg Deadlift x 10 each leg (go slow and focus on the form aspects that we went over in Dallas yesterday)
Leg Swings x 7 each leg each direction
Leg Curls x 10-12
Bodyweight Walking Lunges x 8-10 each leg
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
One Arm Dumbbell Bench Press x 8 each arm
One Arm Dumbbell Row x 8 each arm
Bosu Crossover Crunch x 12 each side
Stepping Dumbbell Lunges x 8-10 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
2 sets
Dumbbell Pullovers x 10-12
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Squat Jumps x 5-8
Rest 45-60 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 45 sec
Crunches x 60 sec
No rest
Roll Hamstring on Trigger Point Ball 2-3 min
3 sets
One Leg Stiff Leg Deadlift x 10 each leg (go slow and focus on the form aspects that we went over in Dallas yesterday)
Leg Swings x 7 each leg each direction
Leg Curls x 10-12
Bodyweight Walking Lunges x 8-10 each leg
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
One Arm Dumbbell Bench Press x 8 each arm
One Arm Dumbbell Row x 8 each arm
Bosu Crossover Crunch x 12 each side
Stepping Dumbbell Lunges x 8-10 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
2 sets
Dumbbell Pullovers x 10-12
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Squat Jumps x 5-8
Rest 45-60 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
5/4/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 45 sec
Situps x 20
No rest
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Side Plank x 30 sec each side
Dumbbell Pullovers x 12-15
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Snatch Grip Behind the Neck Press x 10-12 (light weight)
Leg Curls x 10-12
Dumbbell Stiff Leg Deadlift x 10 (light for blood flow and mobility only today)
Bosu Crunches x 25
RFE Bodyweight Split Squat x 6-10 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Incline Dumbbell Rows x 10, 8, 6
EZ Bar Tricep Extensions x 10, 8, 6
Treadmill Sprint 45 sec at 8 Degree Incline
Rest 45-60 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 45 sec
Situps x 20
No rest
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Side Plank x 30 sec each side
Dumbbell Pullovers x 12-15
Rest 90 sec and roll piriformis or inner thigh
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Snatch Grip Behind the Neck Press x 10-12 (light weight)
Leg Curls x 10-12
Dumbbell Stiff Leg Deadlift x 10 (light for blood flow and mobility only today)
Bosu Crunches x 25
RFE Bodyweight Split Squat x 6-10 each leg
Rest 60 sec and stretch hamstrings with a leg up on the bench
3 sets
Incline Dumbbell Rows x 10, 8, 6
EZ Bar Tricep Extensions x 10, 8, 6
Treadmill Sprint 45 sec at 8 Degree Incline
Rest 45-60 sec
Foam roll calves, quads, and IT bands 2-3 minutes
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/29/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crossover Crunch x 10 each side
Plank x 30-45 sec
Rest 60 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Step Ups x 10 each leg
YTWs extremely light x 8 each
Rest 90 sec and roll piriformis or inner thigh
2 sets
Leg Curls x 10-12
Dumbbell Pullovers x 12-15
Reverse Barbell Lunges x 10 each leg
Hip Thrusts x 25
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Pushups x 8-10
Weighted Crunches x 20-25 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here)
Rest 45-60 sec
Stop and foam roll calves, quads, and IT bands 2-3 minutes
3 sets
Seated Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crossover Crunch x 10 each side
Plank x 30-45 sec
Rest 60 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Step Ups x 10 each leg
YTWs extremely light x 8 each
Rest 90 sec and roll piriformis or inner thigh
2 sets
Leg Curls x 10-12
Dumbbell Pullovers x 12-15
Reverse Barbell Lunges x 10 each leg
Hip Thrusts x 25
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Pushups x 8-10
Weighted Crunches x 20-25 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here)
Rest 45-60 sec
Stop and foam roll calves, quads, and IT bands 2-3 minutes
3 sets
Seated Hammer Curls x 12, 10, 8
Lying Dumbbell Tricep Extensions x 12, 10, 8
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/27/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 5 each side
Bosu Crunch Knee Knee x 8-10
Rest 30 sec
2 sets
Light Plate Front Raise x 10-12
Dumbbell Pullovers x 12-15
Light Rear Laterals x 15
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and roll piriformis or inner thigh
Stop and roll piriformis and inner thigh one more time if needed for 1-3 min
2 sets
Leg Curls x 10-12
Standing Calf Raise x 15-20
Dumbbell Sumo Leg Deadlift x 1-15
Hip Thrusts x 25
Stretch pecs on bench with dumbbells x 60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2 sets
Seated Overhead Dumbbell Press x 8-10
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here)
Rest 45-60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Treadmill Sprint x 1 Degree Incline for 60 sec
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 5 each side
Bosu Crunch Knee Knee x 8-10
Rest 30 sec
2 sets
Light Plate Front Raise x 10-12
Dumbbell Pullovers x 12-15
Light Rear Laterals x 15
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and roll piriformis or inner thigh
Stop and roll piriformis and inner thigh one more time if needed for 1-3 min
2 sets
Leg Curls x 10-12
Standing Calf Raise x 15-20
Dumbbell Sumo Leg Deadlift x 1-15
Hip Thrusts x 25
Stretch pecs on bench with dumbbells x 60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2 sets
Seated Overhead Dumbbell Press x 8-10
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here)
Rest 45-60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
3 sets
Treadmill Sprint x 1 Degree Incline for 60 sec
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/20/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crunches x 20-25
Rest 30 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Dumbbell Pullovers x 12-15
Leg Curls x 10-12
Bodyweight Crunches x 20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
45 Degree Hyperextensions with Broomstick on the back of your shoulders x 10-12
Side Band Walking x 15 yards and back
Standing Calf Raise x 12-15
Hip Thrusts x 20
Stretch pecs on bench with dumbbells x 60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2 sets
Incline Dumbbell Press x 8-10
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here since they're still new)
Rest 45-60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Treadmill Sprint x 8 Degree Incline for 45 sec
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crunches x 20-25
Rest 30 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Dumbbell Pullovers x 12-15
Leg Curls x 10-12
Bodyweight Crunches x 20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
45 Degree Hyperextensions with Broomstick on the back of your shoulders x 10-12
Side Band Walking x 15 yards and back
Standing Calf Raise x 12-15
Hip Thrusts x 20
Stretch pecs on bench with dumbbells x 60 sec
Rest 60 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2 sets
Incline Dumbbell Press x 8-10
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here since they're still new)
Rest 45-60 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-3 min
2 sets
Treadmill Sprint x 8 Degree Incline for 45 sec
Rest 90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/13/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crunches x 20-25
Floor Cobra x 30 sec holding
Plank x 45 sec
Rest 45 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Leg Curls x 10-12
Low Incline YTWs x 8 each (light)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
45 Degree Hyperextensions x 10-12
Side Band Walking x 15 yards and back
Rest 30 sec
Wide Stance Dumbbell Sumo Deadlift x 12-15
Hip Thrusts x 20
Stretch pecs on bench with dumbbells x 60 sec
Rest 90 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2-3 sets
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here since they're still new)
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
3 sets
Seated Hammer Curls x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Side Laterals x 10-12
Rest 30 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crunches x 20-25
Floor Cobra x 30 sec holding
Plank x 45 sec
Rest 45 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Leg Curls x 10-12
Low Incline YTWs x 8 each (light)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
45 Degree Hyperextensions x 10-12
Side Band Walking x 15 yards and back
Rest 30 sec
Wide Stance Dumbbell Sumo Deadlift x 12-15
Hip Thrusts x 20
Stretch pecs on bench with dumbbells x 60 sec
Rest 90 sec and stretch hamstrings with a leg up on the bench
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2-3 sets
Weighted Crunches x 20 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-25 (continue to be conservative with the weight here since they're still new)
Rest 75-90 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
3 sets
Seated Hammer Curls x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Side Laterals x 10-12
Rest 30 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/8/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Weighted Crunch with Leg Extension x 10 each leg
Regular Crunches x 15
Plank x 45 sec
Rest 45 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Leg Curls x 10-12
Low Incline YTWs x 8 each (light)
45 Degree Hyperextensions x 10-12
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
Broomstick Good Mornings x 10-12
Side Band Walking x 15 yards and back
Rest 30 sec
Wide Stance Dumbbell Sumo Deadlift x 12-15
Stretch pecs on bench with dumbbells x 60 sec
Rest 90 sec and stretch hamstrings with a leg up on the bench
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
2-3 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light, focus on form)
Hip Thrusts x 20
Weighted Crunches x 15 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-20 (start light on these so your body can get used to them rather than throwing your back out - if these don't feel right or you find yourself straining your lower back, wait and we will take a few minutes and go over them in person when y'all come to Dallas in a couple weeks)
Rest 75-90 sec
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2-3 sets
Treadmill at 5 Degree Incline x 60 seconds
Rest 75-90 sec - lungs should be heaving on this one
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Weighted Crunch with Leg Extension x 10 each leg
Regular Crunches x 15
Plank x 45 sec
Rest 45 sec
Stop and foam Roll inner thigh 2-3 min
Roll piriformis 2-3 min
2 sets
Leg Curls x 10-12
Low Incline YTWs x 8 each (light)
45 Degree Hyperextensions x 10-12
Rest 90 sec and stretch Hamstrings with leg up on Bench
2 sets
Broomstick Good Mornings x 10-12
Side Band Walking x 15 yards and back
Rest 30 sec
Wide Stance Dumbbell Sumo Deadlift x 12-15
Stretch pecs on bench with dumbbells x 60 sec
Rest 90 sec and stretch hamstrings with a leg up on the bench
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
2-3 sets
Dumbbell Stiff Leg Deadlift x 10-12 (light, focus on form)
Hip Thrusts x 20
Weighted Crunches x 15 (keep these light)
Rest 20 sec
Kettlebell Swings x 15-20 (start light on these so your body can get used to them rather than throwing your back out - if these don't feel right or you find yourself straining your lower back, wait and we will take a few minutes and go over them in person when y'all come to Dallas in a couple weeks)
Rest 75-90 sec
Stop and foam roll calves, quads, and IT bands 2-3 minutes
2-3 sets
Treadmill at 5 Degree Incline x 60 seconds
Rest 75-90 sec - lungs should be heaving on this one
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/6/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crunches x 20
Bird Dogs x 10 each side
No Rest
Stop and foam Roll inner thigh 3-4 min
Roll piriformis 2-3 min
3 sets
Leg Curls x 12-15
Light Weight Alternating One Arm Dumbbell Upright Row x 12 each arm
45 Degree Hyperextensions x 10-12
Rest 90 sec and stretch Hamstrings with leg up on Bench
3 sets
Side Band Walking x 15 yards and back
Crunches Continuously x 60 sec
Hip Thrusts x 25
Rest 20-30 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
2 sets
Wide Stance Dumbbell Sumo Deadlift x 12-15 (skip these if the knee hurts even slightly)
Wide Grip Pulldowns x 10-12
Rear Cable Crossover x 10-12
Stretch pecs on bench with dumbbells x 60 sec
No rest
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Treadmill at 1 Degree Incline x 60 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crunches x 20
Bird Dogs x 10 each side
No Rest
Stop and foam Roll inner thigh 3-4 min
Roll piriformis 2-3 min
3 sets
Leg Curls x 12-15
Light Weight Alternating One Arm Dumbbell Upright Row x 12 each arm
45 Degree Hyperextensions x 10-12
Rest 90 sec and stretch Hamstrings with leg up on Bench
3 sets
Side Band Walking x 15 yards and back
Crunches Continuously x 60 sec
Hip Thrusts x 25
Rest 20-30 sec
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
2 sets
Wide Stance Dumbbell Sumo Deadlift x 12-15 (skip these if the knee hurts even slightly)
Wide Grip Pulldowns x 10-12
Rear Cable Crossover x 10-12
Stretch pecs on bench with dumbbells x 60 sec
No rest
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Treadmill at 1 Degree Incline x 60 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
4/1/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
5 sets
Weighted Crunches with 10lb weight x 25
Rest 30 sec
Stop and foam Roll inner thigh 3-4 min
3 sets
1-leg Stiff Leg Deadlift x 10 each leg
Bosu Crossover Crunch x 10 each side
Leg Curls x 15-20
Rest 75 sec
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Floor Cobra x 10-12
Hip Thrusts x 25-30 aim for an intense burn in the glutes (using a bench to lean on)
Wide Grip Pulldowns x 10-12
Seated Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
Incline Dumbbell Row x 10-12
Two Arm Dumbbell Upright Row x 10-12
Broomstick Good Mornings x 10-12
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Treadmill at 10 Degree Incline x 45 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
5 sets
Weighted Crunches with 10lb weight x 25
Rest 30 sec
Stop and foam Roll inner thigh 3-4 min
3 sets
1-leg Stiff Leg Deadlift x 10 each leg
Bosu Crossover Crunch x 10 each side
Leg Curls x 15-20
Rest 75 sec
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Floor Cobra x 10-12
Hip Thrusts x 25-30 aim for an intense burn in the glutes (using a bench to lean on)
Wide Grip Pulldowns x 10-12
Seated Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
Incline Dumbbell Row x 10-12
Two Arm Dumbbell Upright Row x 10-12
Broomstick Good Mornings x 10-12
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Treadmill at 10 Degree Incline x 45 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/30/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bird Dogs x 8 each side
Bosu Crunches x 25
Rest 30 sec
Stop and foam Roll inner thigh 3-4 min
2 sets
45 Degree Hyperextensions x 10
Weighted Crunches x 25
Leg Curls x 12-15
Low Incline Rear Laterals x 12-15
Rest 75 sec
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Hip Thrusts x 25-30 aim for an intense burn in the glutes (using a bench to lean on)
Dumbbell Pullovers x 13-15
Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
Rear Cable Crossover x 12-15
EZ Bar Tricep Extensions x 12-15
Standing Hammer Curls x 10-12
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Treadmill at 3 Degree Incline x 60 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bird Dogs x 8 each side
Bosu Crunches x 25
Rest 30 sec
Stop and foam Roll inner thigh 3-4 min
2 sets
45 Degree Hyperextensions x 10
Weighted Crunches x 25
Leg Curls x 12-15
Low Incline Rear Laterals x 12-15
Rest 75 sec
Stop and foam roll calves, quads, and IT bands 2-4 minutes
2 sets
Hip Thrusts x 25-30 aim for an intense burn in the glutes (using a bench to lean on)
Dumbbell Pullovers x 13-15
Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
Rear Cable Crossover x 12-15
EZ Bar Tricep Extensions x 12-15
Standing Hammer Curls x 10-12
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Treadmill at 3 Degree Incline x 60 seconds
Rest 90-120 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/25/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bird Dogs x 10 each side
Ball Crunches x 15-20
Rest 30 sec
Stop and foam Roll inner thigh, IT band, and quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min
3 sets
45 Degree Hyperextensions x 10
Crunch with Leg Extensions x 12 each leg
Walking Bodyweight Lunges x 8-10 each leg
YTWs x 8 each (light)
Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
3 sets
Alternating Dumbbell Suitcase Upright Row x 13-15 each side
Dumbbell Pullovers x 13-15
Back Squat x 13-15
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Incline Dumbbell Tricep Extensions x 13-15
Incline Dumbbell Curls x 13-15
Treadmill at 8 Degree Incline x 45 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bird Dogs x 10 each side
Ball Crunches x 15-20
Rest 30 sec
Stop and foam Roll inner thigh, IT band, and quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min
3 sets
45 Degree Hyperextensions x 10
Crunch with Leg Extensions x 12 each leg
Walking Bodyweight Lunges x 8-10 each leg
YTWs x 8 each (light)
Calf Raises x 15-20
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
3 sets
Alternating Dumbbell Suitcase Upright Row x 13-15 each side
Dumbbell Pullovers x 13-15
Back Squat x 13-15
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Incline Dumbbell Tricep Extensions x 13-15
Incline Dumbbell Curls x 13-15
Treadmill at 8 Degree Incline x 45 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/23/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Situps x 15
Crunches x 20
Jump Rope x 60 sec
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Low Incline Rear Laterals x 15-20 (light weight)
Stepping Bodyweight Lunges x 8-10 each leg
Plate Front Raise x 10-12
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
Wide Grip Lat Pulldowns x 12-15
Reverse Barbell Lunges x 8-10 each leg
Hip Thrusts x 25 (aim to get a strong burn in the glutes)
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Lying EZ Bar Tricep Extensions x 10-12
Tricep Rope Pushdowns x 10-12
Seated Hammer Curls x 10-12
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 1 Degree Incline x 75 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Situps x 15
Crunches x 20
Jump Rope x 60 sec
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Low Incline Rear Laterals x 15-20 (light weight)
Stepping Bodyweight Lunges x 8-10 each leg
Plate Front Raise x 10-12
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
Wide Grip Lat Pulldowns x 12-15
Reverse Barbell Lunges x 8-10 each leg
Hip Thrusts x 25 (aim to get a strong burn in the glutes)
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Lying EZ Bar Tricep Extensions x 10-12
Tricep Rope Pushdowns x 10-12
Seated Hammer Curls x 10-12
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 1 Degree Incline x 75 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/18/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 10 each leg
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bosu Crunches x 20-25
One Arm Dumbbell Rows x 13-15 each arm
Stepping Bodyweight Lunges x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
FFE Bodyweight Split Squat x 13-15 each leg
Rest 20 sec
Dumbbell Pullovers x 13-15
Plate Front Raise x 12-15
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Lying Dumbbell Tricep Extensions x 13-15
Zottman Curls x 13-15
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 5 Degree Incline x 60 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 10 each leg
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bosu Crunches x 20-25
One Arm Dumbbell Rows x 13-15 each arm
Stepping Bodyweight Lunges x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
FFE Bodyweight Split Squat x 13-15 each leg
Rest 20 sec
Dumbbell Pullovers x 13-15
Plate Front Raise x 12-15
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Lying Dumbbell Tricep Extensions x 13-15
Zottman Curls x 13-15
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 5 Degree Incline x 60 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/16/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Weighted Crunches x 20
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bosu Crunches x 20-25
YTWs x 8 each
Walking Bodyweight Lunges x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
Incline Dumbbell Rows x 10-12
Rest 20 sec
Reverse Lunges with Broomstick x 10 each leg
Hip Thrusts x 20
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Broomstick Good Mornings x 15
Lying EZ Bar Tricep Extensions x 12-15
Alternating Dumbbell Upright Rows x 10 each arm
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 8 Degree Incline x 45 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Weighted Crunches x 20
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bosu Crunches x 20-25
YTWs x 8 each
Walking Bodyweight Lunges x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, roll hamstrings, or piriformis
Stop and foam Roll Lats on roller, roll Rotator Cuff on Trigger point Ball, roll piriformis on lacrosse ball 2-4 min
Stretch pecs on bench with dumbbells x 60 sec
2 sets
45 Degree Hyperextensions x 8-10
Incline Dumbbell Rows x 10-12
Rest 20 sec
Reverse Lunges with Broomstick x 10 each leg
Hip Thrusts x 20
Rest 75-90 sec and roll piriformis and glute/hip area on lacrosse ball
2 sets
Broomstick Good Mornings x 15
Lying EZ Bar Tricep Extensions x 12-15
Alternating Dumbbell Upright Rows x 10 each arm
Calf Raises x 15-20
No Rest
2 sets
Treadmill at 8 Degree Incline x 45 seconds
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3/2/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Ball Crunches x 25
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Rear Laterals x 12-15
Broomstick Good Mornings x 15
Stepping bodyweight Lunges in Place x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
Stretch pecs on bench with dumbbells x 60 sec
4 sets
Incline Dumbbell Rows x 10-12
Rest 20 sec
Back Squats x 12-15
Rest 60-75 sec
3 sets
Tricep Rope Pushdowns x 12-15
Alternating One Arm Dumbbell Upright Rows x 101-2 each arm
Jump Rope x 75 sec
No Rest
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Ball Crunches x 25
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Rear Laterals x 12-15
Broomstick Good Mornings x 15
Stepping bodyweight Lunges in Place x 8-10 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
Stretch pecs on bench with dumbbells x 60 sec
4 sets
Incline Dumbbell Rows x 10-12
Rest 20 sec
Back Squats x 12-15
Rest 60-75 sec
3 sets
Tricep Rope Pushdowns x 12-15
Alternating One Arm Dumbbell Upright Rows x 101-2 each arm
Jump Rope x 75 sec
No Rest
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/25/21
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crossover Crunch x 12 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
Broomstick Good Mornings x 15
Plate Front Raise x 15
FFE Bodyweight Split Squat x 12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
2 sets
Pushups x 10-15
Situps x 15
Burpees x 5
Mountain Climbers x 10 each leg
Rest 60-90 sec
2 sets
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 12-15
Dumbbell Front Squats x 20
Rest 75 sec and stretch pecs on bench with dumbbells for 30-60 sec of that time
2 sets
Treadmill Sprints x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Warmup:
Any of the following as needed:
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Crossover Crunch x 12 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
Broomstick Good Mornings x 15
Plate Front Raise x 15
FFE Bodyweight Split Squat x 12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
2 sets
Pushups x 10-15
Situps x 15
Burpees x 5
Mountain Climbers x 10 each leg
Rest 60-90 sec
2 sets
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 12-15
Dumbbell Front Squats x 20
Rest 75 sec and stretch pecs on bench with dumbbells for 30-60 sec of that time
2 sets
Treadmill Sprints x 45 sec at 8 Degree Incline
Rest 75-90 sec
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/23/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
5 sets
Vacuums x 1
Crunches x 25
Rest 20 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
45 degree Hyperextension x 10
Seated DB External Rotation x 10-12 each arm
Walking Bodyweight Lunges x 10-12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Rear Laterals x 10-12
Overhead Dumbbell Press x 10-12
Floor Cobra x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
EZ Bar Tricep Extensions x 12-15
EZ Bar Reverse Curls Medium Width Grip x 12-15
RFE Split Squats x 15, 12, 10 each leg
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
5 sets
Vacuums x 1
Crunches x 25
Rest 20 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
45 degree Hyperextension x 10
Seated DB External Rotation x 10-12 each arm
Walking Bodyweight Lunges x 10-12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Rear Laterals x 10-12
Overhead Dumbbell Press x 10-12
Floor Cobra x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
EZ Bar Tricep Extensions x 12-15
EZ Bar Reverse Curls Medium Width Grip x 12-15
RFE Split Squats x 15, 12, 10 each leg
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/19/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 60 sec
Crunches x 60 sec
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Plank x 45-60 sec
Plate Front Raise (using light dumbbell that you used for stiff leg deadlift is fine) x 12-15
Stepping Bodyweight Lunges in Place x 10-12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Flat Dumbbell Bench Press x 12-15
Two Arm Dumbbell Upright Rows x 12-15
Squat Jumps x 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Lying Dumbbell Tricep Extensions x 12-15
Standing Dumbbell Hammer Curls x 12-15
Deep Dumbbell Front Squats x 15-20
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Jump Rope x 60 sec
Crunches x 60 sec
Rest 30 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 2-3 min total
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Plank x 45-60 sec
Plate Front Raise (using light dumbbell that you used for stiff leg deadlift is fine) x 12-15
Stepping Bodyweight Lunges in Place x 10-12 each leg
Rest 60-90 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Flat Dumbbell Bench Press x 12-15
Two Arm Dumbbell Upright Rows x 12-15
Squat Jumps x 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Lying Dumbbell Tricep Extensions x 12-15
Standing Dumbbell Hammer Curls x 12-15
Deep Dumbbell Front Squats x 15-20
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
Cooldown if time permits
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/11/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10
Low Incline Rear Laterals x 10-15
Bosu Balance Squats x 10
Walking Bodyweight Lunges x 10-15 each leg
Rest 60 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Wide Grip Pulldowns x 12, 10, 8
Plank x 45-60 sec
Crunches x 30
Seated Overhead Dumbbell Press x 12, 10, 8
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Lying EZ Bar Tricep Extensions x 12, 10, 8 (add weight to the bar and add weight each set)
Incline Dumbbell Hammer Curls x 12, 10, 8
Deep Dumbbell Front Squats x 15
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 90 sec and stretch quads or hamstrings during rest if you feel up to it
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10
Low Incline Rear Laterals x 10-15
Bosu Balance Squats x 10
Walking Bodyweight Lunges x 10-15 each leg
Rest 60 sec and roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Wide Grip Pulldowns x 12, 10, 8
Plank x 45-60 sec
Crunches x 30
Seated Overhead Dumbbell Press x 12, 10, 8
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Lying EZ Bar Tricep Extensions x 12, 10, 8 (add weight to the bar and add weight each set)
Incline Dumbbell Hammer Curls x 12, 10, 8
Deep Dumbbell Front Squats x 15
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 90 sec and stretch quads or hamstrings during rest if you feel up to it
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/9/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
Bosu Ball Crunches x 20
45 Degree Hyperextensions x 10
Seated Dumbbell External Rotation x 10-12 each side (light weight)
Bosu Balance Squats x 10
Rest 60 sec and stretch pecs with dumbbell laying on bench, or roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
One Arm Dumbbell Row x 12, 10, 8
Swiss Ball Crunches x 15
Flat Dumbbell Bench Press x 12, 10, 8
Back Squats x 15, 12, 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Two Arm Dumbbell Upright Rows x 12, 10, 8
Lying EZ Bar Tricep Extensions x 12, 10, 8
Dumbbell Wrist Curls x 15, 12, 10
Jump Rope x 45 sec
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
2 sets
Treadmill Sprint at 8 Degree Incline x 45 sec
Rest 90 sec and stretch quads or hamstrings during rest if you feel up to it
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
Bosu Ball Crunches x 20
45 Degree Hyperextensions x 10
Seated Dumbbell External Rotation x 10-12 each side (light weight)
Bosu Balance Squats x 10
Rest 60 sec and stretch pecs with dumbbell laying on bench, or roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
One Arm Dumbbell Row x 12, 10, 8
Swiss Ball Crunches x 15
Flat Dumbbell Bench Press x 12, 10, 8
Back Squats x 15, 12, 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench, roll lats, or stretch quads for the remainder
3 sets
Two Arm Dumbbell Upright Rows x 12, 10, 8
Lying EZ Bar Tricep Extensions x 12, 10, 8
Dumbbell Wrist Curls x 15, 12, 10
Jump Rope x 45 sec
Rest 75 sec and stretch quads standing up, stretch calves, or roll piriformis again
2 sets
Treadmill Sprint at 8 Degree Incline x 45 sec
Rest 90 sec and stretch quads or hamstrings during rest if you feel up to it
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/4/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 75 sec
Situps x 20
Jump Rope x 75 sec
Plank x 30-60 sec
Jump Rope x 75 sec
Bodyweight Squats x 20
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10
Seated Dumbbell External Rotation x 10-12 each side (light weight)
Stepping Bodyweight Lunges in Place x 10 each leg
Rest 60 sec and stretch pecs with dumbbell laying on bench, or roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Wide Grip Pulldowns x 12-15
Seated Overhead Dumbbell Press x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench or roll lats for the remainder
3 sets
Rear Cable Crossovers x 12-15
Incline Dumbbell Hammer Curls x 12-15
FFE Barbell Split Squats x 10-12 each leg (one of those small weighted bars is fine if the full barbell is too heavy for this many reps)
Calf Raises x 15
Rest 75 sec and stretch quads standing up or roll piriformis again
1 set
Treadmill Sprint at 1 Degree Incline x 60 sec at a speed that you could do for 90 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 75 sec
Situps x 20
Jump Rope x 75 sec
Plank x 30-60 sec
Jump Rope x 75 sec
Bodyweight Squats x 20
Rest 60 sec
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10
Seated Dumbbell External Rotation x 10-12 each side (light weight)
Stepping Bodyweight Lunges in Place x 10 each leg
Rest 60 sec and stretch pecs with dumbbell laying on bench, or roll lat or rotator cuff, or roll hamstrings - whatever feels most needed
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 1-2 min
3 sets
Wide Grip Pulldowns x 12-15
Seated Overhead Dumbbell Press x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench or roll lats for the remainder
3 sets
Rear Cable Crossovers x 12-15
Incline Dumbbell Hammer Curls x 12-15
FFE Barbell Split Squats x 10-12 each leg (one of those small weighted bars is fine if the full barbell is too heavy for this many reps)
Calf Raises x 15
Rest 75 sec and stretch quads standing up or roll piriformis again
1 set
Treadmill Sprint at 1 Degree Incline x 60 sec at a speed that you could do for 90 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
2/2/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Weighted Crunches x 20
Cobras x 10
Plank x 30-60 sec
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2 min
2 sets
Jump Rope x 75 sec
Situps x 20
Seated Dumbbell External Rotation x 10-12 each side
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 60 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Incline Dumbbell Row x 12-15
Dumbbell Pullover x 12-15
45 Degree Hyperextensions x 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
3 sets
Low Incline Dumbbell Rear Laterals x 12-15
Stepping Dumbbell Lunges in Place x 10-12 each leg
Dumbbell Front Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch quads standing up
1 set (optional - if you feel up to it)
Treadmill Sprint at 1 Degree Incline x 60 sec at a speed that you could do for 90 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Weighted Crunches x 20
Cobras x 10
Plank x 30-60 sec
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2 min
2 sets
Jump Rope x 75 sec
Situps x 20
Seated Dumbbell External Rotation x 10-12 each side
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 60 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Incline Dumbbell Row x 12-15
Dumbbell Pullover x 12-15
45 Degree Hyperextensions x 10
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
3 sets
Low Incline Dumbbell Rear Laterals x 12-15
Stepping Dumbbell Lunges in Place x 10-12 each leg
Dumbbell Front Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch quads standing up
1 set (optional - if you feel up to it)
Treadmill Sprint at 1 Degree Incline x 60 sec at a speed that you could do for 90 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
1/28/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Weighted Crunches x 20
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2 min
2 sets
Situps x 15
Crunches x 25
Seated Dumbbell External Rotation x 10-12 each side
Leg Curls x 12-15
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 60-90 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Incline Dumbbell Press x 10-12
45 Degree Hyperextensions x 10
Wide Grip Pulldowns x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
3 sets
Alternating One Arm Upright Rows x 10-12 each side
Tricep Rope Pushdowns x 12-15
Back Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Weighted Crunches x 20
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2 min
2 sets
Situps x 15
Crunches x 25
Seated Dumbbell External Rotation x 10-12 each side
Leg Curls x 12-15
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 60-90 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Incline Dumbbell Press x 10-12
45 Degree Hyperextensions x 10
Wide Grip Pulldowns x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
3 sets
Alternating One Arm Upright Rows x 10-12 each side
Tricep Rope Pushdowns x 12-15
Back Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
1/21/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Weighted Bosu Crunches x 20
Rest 60 sec
1 set
Situps x 15-20
Jump Rope x 40 sec
Bodyweight Squats x 20
Jump Rope x 40 sec
Plank x 45-60 sec
Jump Rope x 40 sec
Rest 60-90 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2 sets
Plate Front Raise x 12-15
Leg Curls x 12-15
Floor Cobra x 10-12
Bodyweight Stepping Lunges in Place x 8-12 each leg
Seated Dumbbell External Rotation x 10-12 each side
Rest 60-90 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Overhead Dumbbell Press x 12-15 (go a little lighter than you think you can today)
One Leg Stiff Leg Deadlift (without weight or with a very light dumbbell) x 8-10 each leg Tempo 2010
Dumbbell Pullovers x 12-15
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
2 sets
45 Degree Hyperextensions x 10-15
Seated Zottman Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Dumbbell Front Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Weighted Bosu Crunches x 20
Rest 60 sec
1 set
Situps x 15-20
Jump Rope x 40 sec
Bodyweight Squats x 20
Jump Rope x 40 sec
Plank x 45-60 sec
Jump Rope x 40 sec
Rest 60-90 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2 sets
Plate Front Raise x 12-15
Leg Curls x 12-15
Floor Cobra x 10-12
Bodyweight Stepping Lunges in Place x 8-12 each leg
Seated Dumbbell External Rotation x 10-12 each side
Rest 60-90 sec and stretch pecs with dumbbell laying on bench
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
3 sets
Overhead Dumbbell Press x 12-15 (go a little lighter than you think you can today)
One Leg Stiff Leg Deadlift (without weight or with a very light dumbbell) x 8-10 each leg Tempo 2010
Dumbbell Pullovers x 12-15
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
2 sets
45 Degree Hyperextensions x 10-15
Seated Zottman Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Dumbbell Front Squats x 15-20
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
1/19/21
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Crunches x 20
Rest 60 sec
2-3 sets
Incline Dumbbell Rows x 12-15 Tempo 2010
Leg Curls x 12-15
Low Incline Dumbbell Rear Laterals x 12-15
Jump Rope x 20-30 sec
Rest 60-90 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2-3 sets
Incline Dumbbell Press x 12-15
One Leg Stiff Leg Deadlift (without weight or with a very light dumbbell) x 8-10 each leg Tempo 2010
Plate Front Raise x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
Incline Dumbbell Hammer Curls x 12-15
Rope Tricep Pushdowns x 12-15
Walking Lunges (bodyweight only) x 8-10 each leg
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Crunches x 20
Rest 60 sec
2-3 sets
Incline Dumbbell Rows x 12-15 Tempo 2010
Leg Curls x 12-15
Low Incline Dumbbell Rear Laterals x 12-15
Jump Rope x 20-30 sec
Rest 60-90 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2-3 sets
Incline Dumbbell Press x 12-15
One Leg Stiff Leg Deadlift (without weight or with a very light dumbbell) x 8-10 each leg Tempo 2010
Plate Front Raise x 10-12
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
Incline Dumbbell Hammer Curls x 12-15
Rope Tricep Pushdowns x 12-15
Walking Lunges (bodyweight only) x 8-10 each leg
Calf Raises x 15-20
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/29/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Crunches x 60 sec
Rest 15 sec
Jump Rope x 45 sec
Bicycles x 60 sec
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2 sets
Seated External Rotation x 10-12 each arm Tempo 2010
One Arm Dumbbell Rows x 10-12 each arm Tempo 2010
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10-15
Plank x 45-60 sec
Dumbbell Walking Lunges x 8-10 each leg
Rest 75 sec and stretch pecs on bench with dumbbells
2 sets
Calf Raises x 15-20
Flat Dumbbell Bench Press x 13-15
Dumbbell Step Ups x 10 each leg
Rest 45-60 seconds and roll inner thigh
3 sets
Standing Hammer Curls x 10-12
Rest 20 sec
EZ Bar Tricep Extensions x 10-12 (add weight plates to bar to make it challenging for rep range)
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Crunches x 60 sec
Rest 15 sec
Jump Rope x 45 sec
Bicycles x 60 sec
Rest 60 sec
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
2 sets
Seated External Rotation x 10-12 each arm Tempo 2010
One Arm Dumbbell Rows x 10-12 each arm Tempo 2010
One Leg Stiff Leg Deadlift x 8-10 each leg Tempo 2010
Rest 90 sec and stretch pecs on bench with dumbbells for 60 of those seconds, stretch hamstrings with leg up on bench for the remainder
Stop and foam Roll quads on roller, roll hamstring on Trigger point Ball, roll piriformis on lacrosse ball or trigger point ball 3-4 min total
2 sets
45 Degree Hyperextensions x 10-15
Plank x 45-60 sec
Dumbbell Walking Lunges x 8-10 each leg
Rest 75 sec and stretch pecs on bench with dumbbells
2 sets
Calf Raises x 15-20
Flat Dumbbell Bench Press x 13-15
Dumbbell Step Ups x 10 each leg
Rest 45-60 seconds and roll inner thigh
3 sets
Standing Hammer Curls x 10-12
Rest 20 sec
EZ Bar Tricep Extensions x 10-12 (add weight plates to bar to make it challenging for rep range)
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/24/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Situps x 20
Rest 10 sec
Plank x 45-60 sec
Rest 10 sec
Crunches x 60 sec
Jump Rope x 60 sec
Rest 60 sec
3 sets
Wide Grip Pulldowns x 12-15
Leg Curls x 12-15
Seated Overhead Dumbbell Press x 12-15
45 Degree Hyperextensions x 10-15
One Leg Stiff Leg Deadlift x 10 each leg (fairly light today)
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Ball Squats x 20-25
Rest 60 seconds
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Stationary Lunge Pulse x 8-10 each leg
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Situps x 20
Rest 10 sec
Plank x 45-60 sec
Rest 10 sec
Crunches x 60 sec
Jump Rope x 60 sec
Rest 60 sec
3 sets
Wide Grip Pulldowns x 12-15
Leg Curls x 12-15
Seated Overhead Dumbbell Press x 12-15
45 Degree Hyperextensions x 10-15
One Leg Stiff Leg Deadlift x 10 each leg (fairly light today)
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Ball Squats x 20-25
Rest 60 seconds
3 sets
Seated Hammer Curls x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Stationary Lunge Pulse x 8-10 each leg
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/22/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Plank x 45-60 sec
Rest 15 sec
Jump Rope x 45 sec
Crunches x 60 sec
Rest 60 sec
3 sets
Low Incline Dumbbell Rows x 12-15
Cobras x 10-12
Bosu Ball Crunches x 20-25
45 Degree Hyperextensions x 10-15
FFE Bodyweight Split Squat x 12-15 each leg
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Press x 13-15
Incline Dumbbell Curls x 12-15
Squat Jumps x 12
Rest 45-60 seconds and roll inner thigh
3 sets
Dumbbell Wrist Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Treadmill Sprints x 1° Incline x 60 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Plank x 45-60 sec
Rest 15 sec
Jump Rope x 45 sec
Crunches x 60 sec
Rest 60 sec
3 sets
Low Incline Dumbbell Rows x 12-15
Cobras x 10-12
Bosu Ball Crunches x 20-25
45 Degree Hyperextensions x 10-15
FFE Bodyweight Split Squat x 12-15 each leg
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats on roller and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Press x 13-15
Incline Dumbbell Curls x 12-15
Squat Jumps x 12
Rest 45-60 seconds and roll inner thigh
3 sets
Dumbbell Wrist Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Treadmill Sprints x 1° Incline x 60 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/17/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
1 Leg Stiff Leg Deadlift x 10 each leg
Incline Dumbbell Press x 10-12
Situps x 20
45 Degree Hyperextensions x 10
Rest 75 sec and roll piriformis or stretch hamstrings
3 sets
Dumbbell Sumo Deadlift x 10-12
Weighted Crunch with Leg Extension x 10 each side
Dumbbell Pullovers x 12-15 (start light and increase weight a little each set)
Rest 60-75 seconds and stretch or roll anything that needs it
3 sets
Rear Laterals x 10-12
Alternating One Arm Dumbbell Upright Rows x 10-12 each side
Side Laterals x 12-15
Rest 90 sec and foam roll lats, inner thigh, IT Band
3 sets
Back Squats x 25
Rest 60-75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
1 Leg Stiff Leg Deadlift x 10 each leg
Incline Dumbbell Press x 10-12
Situps x 20
45 Degree Hyperextensions x 10
Rest 75 sec and roll piriformis or stretch hamstrings
3 sets
Dumbbell Sumo Deadlift x 10-12
Weighted Crunch with Leg Extension x 10 each side
Dumbbell Pullovers x 12-15 (start light and increase weight a little each set)
Rest 60-75 seconds and stretch or roll anything that needs it
3 sets
Rear Laterals x 10-12
Alternating One Arm Dumbbell Upright Rows x 10-12 each side
Side Laterals x 12-15
Rest 90 sec and foam roll lats, inner thigh, IT Band
3 sets
Back Squats x 25
Rest 60-75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/15/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Plank x 45-60 sec
Rest 15 sec
Jump Rope x 45 sec
Rest 60 sec
3 sets
One Arm Dumbbell Rows x 10-12
Bosu Ball Crunches x 20-25
45 Degree Hyperextensions x 10
Low Incline Rear Laterals x 10-12
Dumbbell Front Squat x 15
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Seated Overhead Dumbbell Press x 10-12
Dumbbell Pullovers x 10-12 (start light and increase weight a little each set)
Rockups x 20-25
Plank x 45-60 sec
Rest 45-90 seconds and stretch or roll anything that needs it
3 sets
EZ Bar Tricep Extensions x 12-15
Side Laterals x 15-20
Treadmill Sprints x 1° Incline x 60 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 45 sec
Situps x 20
Rest 15 sec
Jump Rope x 45 sec
Plank x 45-60 sec
Rest 15 sec
Jump Rope x 45 sec
Rest 60 sec
3 sets
One Arm Dumbbell Rows x 10-12
Bosu Ball Crunches x 20-25
45 Degree Hyperextensions x 10
Low Incline Rear Laterals x 10-12
Dumbbell Front Squat x 15
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Seated Overhead Dumbbell Press x 10-12
Dumbbell Pullovers x 10-12 (start light and increase weight a little each set)
Rockups x 20-25
Plank x 45-60 sec
Rest 45-90 seconds and stretch or roll anything that needs it
3 sets
EZ Bar Tricep Extensions x 12-15
Side Laterals x 15-20
Treadmill Sprints x 1° Incline x 60 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/10/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 2 min
Situps x 20
Rest 15 sec
Jump Rope x 2 min
Bodyweight Squats x 20
Rest 15 sec
Jump Rope x 2 min
Rest 60 sec
3 sets
Weighted Crunches x 15-20
One Arm Dumbbell Rows x 10-12
45 Degree Hyperextensions x 10-15
Low Incline Rear Laterals x 10-12
FFE Bodyweight Split Squat x 12-15
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Flat Dumbbell Flyes x 10-12
Plate Front Raise x 10
Dumbbell Pullovers x 10-12 (start light and increase weight a little each set)
Alternating One Arm Dumbbell Upright Rows x 10 each arm
Bosu Crunch Knee Knee x 10 each leg
Rest 45-90 seconds and stretch or roll anything that needs it
3 sets
Seated Zottman Curls x 10-12
Lying Dumbbell Tricep Extension x 10-12
Dumbbell Wrist Curls x 10-12
Treadmill Sprints x 12° Incline x 40 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 2 min
Situps x 20
Rest 15 sec
Jump Rope x 2 min
Bodyweight Squats x 20
Rest 15 sec
Jump Rope x 2 min
Rest 60 sec
3 sets
Weighted Crunches x 15-20
One Arm Dumbbell Rows x 10-12
45 Degree Hyperextensions x 10-15
Low Incline Rear Laterals x 10-12
FFE Bodyweight Split Squat x 12-15
Rest 75 sec and stretch pecs on bench with dumbbells
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Flat Dumbbell Flyes x 10-12
Plate Front Raise x 10
Dumbbell Pullovers x 10-12 (start light and increase weight a little each set)
Alternating One Arm Dumbbell Upright Rows x 10 each arm
Bosu Crunch Knee Knee x 10 each leg
Rest 45-90 seconds and stretch or roll anything that needs it
3 sets
Seated Zottman Curls x 10-12
Lying Dumbbell Tricep Extension x 10-12
Dumbbell Wrist Curls x 10-12
Treadmill Sprints x 12° Incline x 40 seconds
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/3/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 set
Leg Curls x 15
Weighted Crunches x 25
45 Degree Hyperextensions x 10-15
Bodyweight Ball Squats x 25
Rest 30 sec
3 sets
Trap 3 Raise x 10-12
Low Incline Rear Laterals x 10-12
Plank x 45-60 sec
Crunch with Leg Extension x 15 each leg
Rest 30 seconds
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
RFE Stationary Bodyweight Split Squat x 5-7 each leg with a broomstick on your back
Calf Raises x 25-30
Broomstick Good Mornings x 10-12
Rest 30 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
4 sets
Incline Dumbbell Rows x 12-15
Dumbbell Pullovers x 12-15
Back Squats x 20-25
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 set
Leg Curls x 15
Weighted Crunches x 25
45 Degree Hyperextensions x 10-15
Bodyweight Ball Squats x 25
Rest 30 sec
3 sets
Trap 3 Raise x 10-12
Low Incline Rear Laterals x 10-12
Plank x 45-60 sec
Crunch with Leg Extension x 15 each leg
Rest 30 seconds
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
RFE Stationary Bodyweight Split Squat x 5-7 each leg with a broomstick on your back
Calf Raises x 25-30
Broomstick Good Mornings x 10-12
Rest 30 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
4 sets
Incline Dumbbell Rows x 12-15
Dumbbell Pullovers x 12-15
Back Squats x 20-25
Rest 75 sec and stretch pecs on bench with dumbbells
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
12/1/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 90 sec
Weighted Crunches x 60 sec
Jump Rope x 90 sec
Situps x 20
Rest 20 sec
Jump Rope x 90 sec
Bodyweight Squats x 20 reps
Rest 20 sec
Jump Rope x 90 sec
Rest 30 sec
3 sets
Leg Curls x 15
Bosu Crunches x 20-25
Renegade Row x 8-10 each arm
Low Incline Rear Laterals x 10-12
Rest 30 seconds
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Wide Grip Pulldowns x 10-12
45 Degree Hyperextension x 8-12
Flat Flyes x 12-15
RFE Stationary Bodyweight Split Squat x 10-15 each leg with a broomstick on your back
Rest 75 sec and stretch pecs on bench with dumbbells
3-4 sets
Standing Hammer Curls x 10-12
Dumbbell Tricep Extension x 10-12
Run on Treadmill at 12 Degree Incline x 30 sec
Rest 90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
1 set
Jump Rope x 90 sec
Weighted Crunches x 60 sec
Jump Rope x 90 sec
Situps x 20
Rest 20 sec
Jump Rope x 90 sec
Bodyweight Squats x 20 reps
Rest 20 sec
Jump Rope x 90 sec
Rest 30 sec
3 sets
Leg Curls x 15
Bosu Crunches x 20-25
Renegade Row x 8-10 each arm
Low Incline Rear Laterals x 10-12
Rest 30 seconds
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Wide Grip Pulldowns x 10-12
45 Degree Hyperextension x 8-12
Flat Flyes x 12-15
RFE Stationary Bodyweight Split Squat x 10-15 each leg with a broomstick on your back
Rest 75 sec and stretch pecs on bench with dumbbells
3-4 sets
Standing Hammer Curls x 10-12
Dumbbell Tricep Extension x 10-12
Run on Treadmill at 12 Degree Incline x 30 sec
Rest 90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/27/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Weighted Crunches with light weight x 25
Bird Dog x 10 each side
Jump Rope x 60 sec
Rest 30 sec
3 sets
Leg Curls x 15
Bosu Crunches x 20-25
Low Incline Rear Laterals x 10-12
Rest 30 seconds
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
One Arm Dumbbell Rows x 10, 8, 6 (increase weight each set)
Rest 20 sec
45 Degree Hyperextension x 8-12
Rest 20 sec
Seated Overhead Dumbbell Press x 10-12 (increase weight each set)
Rest 75 sec and stretch pecs on bench with dumbbells
3 sets
FFE Stationary Bodyweight Split Squat x 12-15 each leg with a broomstick on your back
Rest 45 sec
Medium Grip Reverse EZ Bar Curls x 10-12
Rest 20 sec
Dumbbell Front Squat x 15-20
Rest 30 sec
EZ Bar Tricep Extension x 10-12
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Weighted Crunches with light weight x 25
Bird Dog x 10 each side
Jump Rope x 60 sec
Rest 30 sec
3 sets
Leg Curls x 15
Bosu Crunches x 20-25
Low Incline Rear Laterals x 10-12
Rest 30 seconds
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
One Arm Dumbbell Rows x 10, 8, 6 (increase weight each set)
Rest 20 sec
45 Degree Hyperextension x 8-12
Rest 20 sec
Seated Overhead Dumbbell Press x 10-12 (increase weight each set)
Rest 75 sec and stretch pecs on bench with dumbbells
3 sets
FFE Stationary Bodyweight Split Squat x 12-15 each leg with a broomstick on your back
Rest 45 sec
Medium Grip Reverse EZ Bar Curls x 10-12
Rest 20 sec
Dumbbell Front Squat x 15-20
Rest 30 sec
EZ Bar Tricep Extension x 10-12
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/24/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Weighted Crunches with light weight x 25
Bird Dog x 10 each side
Low Incline Rear Laterals x 10-12
Jump Rope x 30 sec
Rest 30 sec
3 sets
Leg Curls x 15
Plank x 30-60 sec (squeeze abs and glutes)
Bosu Crunches x 20-25
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45-60 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Rows x 10, 8, 6 (increase weight each set)
Rest 20 sec
Dumbbell Pullovers x 12-15
45 Degree Hyperextension x 8-12
Rest 15 sec
Incline Dumbbell Press x 12, 10, 8 (increase weight each set)
Rest 30 sec
3 sets
Trap 3 Raise x 8-10
FFE Stepping Lunge x 10 each leg with a broomstick on your back
Rest 20 sec
Incline Dumbbell Curls x 10-12
Back Squat x 15-25
Rest 20 sec
Incline Dumbbell Tricep Extension x 10-15
Rest 30 sec
2 sets
Run on Treadmill at 12 Degree Incline x 30 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 1
Weighted Crunches with light weight x 25
Bird Dog x 10 each side
Low Incline Rear Laterals x 10-12
Jump Rope x 30 sec
Rest 30 sec
3 sets
Leg Curls x 15
Plank x 30-60 sec (squeeze abs and glutes)
Bosu Crunches x 20-25
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45-60 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
3 sets
Incline Dumbbell Rows x 10, 8, 6 (increase weight each set)
Rest 20 sec
Dumbbell Pullovers x 12-15
45 Degree Hyperextension x 8-12
Rest 15 sec
Incline Dumbbell Press x 12, 10, 8 (increase weight each set)
Rest 30 sec
3 sets
Trap 3 Raise x 8-10
FFE Stepping Lunge x 10 each leg with a broomstick on your back
Rest 20 sec
Incline Dumbbell Curls x 10-12
Back Squat x 15-25
Rest 20 sec
Incline Dumbbell Tricep Extension x 10-15
Rest 30 sec
2 sets
Run on Treadmill at 12 Degree Incline x 30 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/19/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Crunch with Leg Extension x 15 on each
Bird Dog x 10 each side
Jump Rope x 60 sec
Leg Curls x 15
Rest 30 sec
3 sets
Wide Grip Pulldowns x 12-15
Bosu Crunch Knee Knee x 10 each leg
Flat Dumbbell Bench Press x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Seated Dumbbell External Rotation x 10-12 each arm
FFE Stepping Lunge x 15 each leg with a broomstick on your back
Rest 30 sec
Two Arm Dumbbell upright Rows x 12-15
45 Degree Hyperextension x 8-12
Rest 30 sec
3 sets
Low Incline Rear Laterals x 10-12
Standing Hammer Curls x 10-12
Crunch with Leg Extension x 15 each leg
EZ Bar Tricep Extensions x 10-12
Run on Treadmill at 8 Degree Incline x 45 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Crunch with Leg Extension x 15 on each
Bird Dog x 10 each side
Jump Rope x 60 sec
Leg Curls x 15
Rest 30 sec
3 sets
Wide Grip Pulldowns x 12-15
Bosu Crunch Knee Knee x 10 each leg
Flat Dumbbell Bench Press x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Seated Dumbbell External Rotation x 10-12 each arm
FFE Stepping Lunge x 15 each leg with a broomstick on your back
Rest 30 sec
Two Arm Dumbbell upright Rows x 12-15
45 Degree Hyperextension x 8-12
Rest 30 sec
3 sets
Low Incline Rear Laterals x 10-12
Standing Hammer Curls x 10-12
Crunch with Leg Extension x 15 each leg
EZ Bar Tricep Extensions x 10-12
Run on Treadmill at 8 Degree Incline x 45 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/17/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 2
Crunch with Leg Extension x 15 on each
Jump Rope x 60 sec
Leg Curls x 15
Rest 30 sec
3 sets
Incline Dumbbell Rows x 15, 12, 10
Weighted Bosu Crunches x 20
Incline Dumbbell Press x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Two Arm Dumbbell Upright Row x 12, 10, 8
Dumbbell Front Squat x 15-20 (push your ability on these today if you feel comfortable with it)
Rest 30 sec
Low Incline Rear Laterals x 12-15
45 Degree Hyperextension x 6-12
Rest 30 sec
3 sets
Incline Dumbbell Curls x 10-12
Rest 10 sec
Flat Dumbbell Tricep Extensions x 10-12
Rest 10 sec
Run on Treadmill at 1 Degree Incline x 75 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 2
Crunch with Leg Extension x 15 on each
Jump Rope x 60 sec
Leg Curls x 15
Rest 30 sec
3 sets
Incline Dumbbell Rows x 15, 12, 10
Weighted Bosu Crunches x 20
Incline Dumbbell Press x 15, 12, 10
One Leg Stiff Leg Deadlift x 10 each leg
Stretch pecs with dumbbells x 45 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Two Arm Dumbbell Upright Row x 12, 10, 8
Dumbbell Front Squat x 15-20 (push your ability on these today if you feel comfortable with it)
Rest 30 sec
Low Incline Rear Laterals x 12-15
45 Degree Hyperextension x 6-12
Rest 30 sec
3 sets
Incline Dumbbell Curls x 10-12
Rest 10 sec
Flat Dumbbell Tricep Extensions x 10-12
Rest 10 sec
Run on Treadmill at 1 Degree Incline x 75 sec
Rest 75 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/12/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 20
Jump Rope x 60 sec
Crunches x 60 sec
No rest
3 sets
Leg Curls x 15
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 10 sec
Bird Dog x 10 each arm
Stretch pecs with dumbbells x 60 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
One Arm Dumbbell Rows x 12-15
Rest 20 sec
Barbell Stepping Lunges x 10-12 each leg
Rest 40 sec
Overhead Dumbbell Press x 12-15
Rest 30 sec
45 Degree Hyperextension x 6-8
Rest 30 sec
3 sets
Dumbbell Pullovers x 12-15
Rest 20 sec
FFE Bodyweight Split Squat x 10-12
Rest 20-30 sec
Seated Hammer Curls x 12-15
Rest 10 sec
EZ Bar Tricep Extensions x 12-15
Rest 10 sec
Run on Treadmill at 1 Degree Incline x 60 sec
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 20
Jump Rope x 60 sec
Crunches x 60 sec
No rest
3 sets
Leg Curls x 15
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 10 sec
Bird Dog x 10 each arm
Stretch pecs with dumbbells x 60 sec
No rest
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
One Arm Dumbbell Rows x 12-15
Rest 20 sec
Barbell Stepping Lunges x 10-12 each leg
Rest 40 sec
Overhead Dumbbell Press x 12-15
Rest 30 sec
45 Degree Hyperextension x 6-8
Rest 30 sec
3 sets
Dumbbell Pullovers x 12-15
Rest 20 sec
FFE Bodyweight Split Squat x 10-12
Rest 20-30 sec
Seated Hammer Curls x 12-15
Rest 10 sec
EZ Bar Tricep Extensions x 12-15
Rest 10 sec
Run on Treadmill at 1 Degree Incline x 60 sec
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/10/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 20
Squat Jumps x 30 sec
Crunches x 60 sec
No rest
1 set
Leg Curls x 15
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 10 sec
Bird Dog x 10 each arm
Stretch pecs with dumbbells x 60 sec
No rest
3 sets
Weighted Bosu Crunches x 20
Hanging Knee Raises x 10
Plank x 30-60
Jump Rope x 90 sec
Rest 20 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Incline Dumbbell Rows x 12-15
Rest 20 sec
Stepping Dumbbell Lunges in Place x 12-15 each leg (I'd try the 10lb dumbbells on this for the first set and adjust up or down accordingly after that)
Rest 40 sec
Incline Dumbbell Press x 12-15
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 30 sec
3 sets
Wide Grip Pulldowns x 12-15
Rest 20 sec
Ball Squats holding dumbbells in hands x 15-20 reps
Rest 20-30 sec
Incline Dumbbell Curls x 12-15
Rest 10 sec
Lying Dumbbell Tricep Extensions x 12-15
Rest 10 sec
Run on Treadmill at 8 Degree Incline x 45 sec
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 20
Squat Jumps x 30 sec
Crunches x 60 sec
No rest
1 set
Leg Curls x 15
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 10 sec
Bird Dog x 10 each arm
Stretch pecs with dumbbells x 60 sec
No rest
3 sets
Weighted Bosu Crunches x 20
Hanging Knee Raises x 10
Plank x 30-60
Jump Rope x 90 sec
Rest 20 sec
Stop and foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-3 min
Stretch pecs with dumbbells x 60 sec
3 sets
Incline Dumbbell Rows x 12-15
Rest 20 sec
Stepping Dumbbell Lunges in Place x 12-15 each leg (I'd try the 10lb dumbbells on this for the first set and adjust up or down accordingly after that)
Rest 40 sec
Incline Dumbbell Press x 12-15
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 30 sec
3 sets
Wide Grip Pulldowns x 12-15
Rest 20 sec
Ball Squats holding dumbbells in hands x 15-20 reps
Rest 20-30 sec
Incline Dumbbell Curls x 12-15
Rest 10 sec
Lying Dumbbell Tricep Extensions x 12-15
Rest 10 sec
Run on Treadmill at 8 Degree Incline x 45 sec
Rest 45 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/5/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 90 sec
Crunches x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 20 sec
2 sets
Leg Curls x 10-12
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec
3 sets
Stepping Dumbbell Lunges in Place x 8-10 each leg
Rest 10 sec
Ball Squats holding dumbbells in hands x 12-15 reps
Rest 90-120 sec
3 sets
Renegade Row x 6-8 each arm (start light)
Weighted Crunch with Leg Extension x 10 each leg
Hip Thrusts x 20
Squat Jumps x 10
Rest 60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-4 minutes
3 sets
Two Arm Dumbbell Upright Rows x 10-12
Stretch pecs 45 sec
Bosu Crunches x 25
Rest 30 sec
Mountain Climbers x 20 each leg
Rest 30 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-4 min
1 set
Jog 5 min on treadmill. If heart rate ever hits 125, switch to a walk until it gets back to 100, then start jogging again, etc
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 90 sec
Crunches x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 20
Rest 20 sec
2 sets
Leg Curls x 10-12
Rest 10 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec
3 sets
Stepping Dumbbell Lunges in Place x 8-10 each leg
Rest 10 sec
Ball Squats holding dumbbells in hands x 12-15 reps
Rest 90-120 sec
3 sets
Renegade Row x 6-8 each arm (start light)
Weighted Crunch with Leg Extension x 10 each leg
Hip Thrusts x 20
Squat Jumps x 10
Rest 60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-4 minutes
3 sets
Two Arm Dumbbell Upright Rows x 10-12
Stretch pecs 45 sec
Bosu Crunches x 25
Rest 30 sec
Mountain Climbers x 20 each leg
Rest 30 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-4 min
1 set
Jog 5 min on treadmill. If heart rate ever hits 125, switch to a walk until it gets back to 100, then start jogging again, etc
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
11/1/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Bosu Crunches x 60 sec
1 Leg Stiff Leg Deadlift x 30 sec each leg
Crunches x 60 sec
Rest 0-30 sec
3 sets
Plank x 30-60 sec
Rockups x 25
Plate Front Raise (go super light) x 8-10
Bodyweight Ball Squats x 60 sec
Rest 30-60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-4 minutes
3 sets
Incline Dumbbell Rows x 8-10
Stretch pecs 30 sec
One Leg Split Squats x 10-15 each leg
Rest 30 sec
Low Incline Rear Laterals x 10-12 (focus on control)
Rest 20 sec
Leg Curls x 8-10
Rest 30 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-4 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Rear Cable Crossover x 10-12
Rest 20 sec
Flat Dumbbell Bench Press x 10-12 (go light and if your shoulder bugs you at all on these, don't do them)
Rest 20 sec
Back Squats x 15-20 (use the smith machine that they have there at Greentree for this)
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Bosu Crunches x 60 sec
1 Leg Stiff Leg Deadlift x 30 sec each leg
Crunches x 60 sec
Rest 0-30 sec
3 sets
Plank x 30-60 sec
Rockups x 25
Plate Front Raise (go super light) x 8-10
Bodyweight Ball Squats x 60 sec
Rest 30-60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-4 minutes
3 sets
Incline Dumbbell Rows x 8-10
Stretch pecs 30 sec
One Leg Split Squats x 10-15 each leg
Rest 30 sec
Low Incline Rear Laterals x 10-12 (focus on control)
Rest 20 sec
Leg Curls x 8-10
Rest 30 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-4 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Rear Cable Crossover x 10-12
Rest 20 sec
Flat Dumbbell Bench Press x 10-12 (go light and if your shoulder bugs you at all on these, don't do them)
Rest 20 sec
Back Squats x 15-20 (use the smith machine that they have there at Greentree for this)
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/29/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Crunches x 60 sec
Jump Rope x 60
Rest 30-60 sec
2 sets
Bird Dog x 10 each side
Bosu Ball Crunch x 25-30
Bodyweight Lunges in Place x 60 sec
Rockups x 25
Ball Squats x 20
Rest 30-60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes
3 sets
One Arm Dumbbell Rows x 8-10 (you should be able to go heavier on these today)
Stretch pecs 45 sec
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 20 sec
Low Incline Rear Laterals x 10-12 (go light and focus on control)
Rest 20 sec
One Leg Split Squats x 6-8 each leg
Rest 45 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-5 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Incline Dumbbell Press x 12-15 (go fairly light again)
Rest 45 sec
Wide Grip Pulldowns x 12-15 (go very light on these today)
Rest 45 sec
Run 40 seconds on Treadmill at 8 Degree Incline
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Crunches x 60 sec
Jump Rope x 60
Rest 30-60 sec
2 sets
Bird Dog x 10 each side
Bosu Ball Crunch x 25-30
Bodyweight Lunges in Place x 60 sec
Rockups x 25
Ball Squats x 20
Rest 30-60 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes
3 sets
One Arm Dumbbell Rows x 8-10 (you should be able to go heavier on these today)
Stretch pecs 45 sec
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 20 sec
Low Incline Rear Laterals x 10-12 (go light and focus on control)
Rest 20 sec
One Leg Split Squats x 6-8 each leg
Rest 45 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-5 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Incline Dumbbell Press x 12-15 (go fairly light again)
Rest 45 sec
Wide Grip Pulldowns x 12-15 (go very light on these today)
Rest 45 sec
Run 40 seconds on Treadmill at 8 Degree Incline
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/22/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Bosu Ball Crunch x 15-20
Bodyweight Lunges in Place x 60 sec
Bicycles x 40 seconds
Bodyweight Squats in Place x 60 sec
Bird Dog x 10 each side
No rest
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes then Stretch Pecs with Dumbbells on Bench x 60 sec
4 sets
Incline Dumbbell Row x 12-15
Rest 45 sec
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 20 sec
Weighted Crunches x 20
Rest 20 sec
Stepping Dumbbell Lunges in Place x 12-15 each leg
Rest 45 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-5 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Incline Dumbbell Press x 12-15 (go light)
Rest 45 sec
Standing Hammer Curls x 12-15
Rest 45 sec
Run 60 seconds on Treadmill at 1 Degree Incline
Rest 60 seconds
2-3 sets
Situps x 10
Crunches x 20
Squat Jumps x 10
Mountain Climbers x 20 each leg
Rest 30-60 seconds & let heart rate recover
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Bosu Ball Crunch x 15-20
Bodyweight Lunges in Place x 60 sec
Bicycles x 40 seconds
Bodyweight Squats in Place x 60 sec
Bird Dog x 10 each side
No rest
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes then Stretch Pecs with Dumbbells on Bench x 60 sec
4 sets
Incline Dumbbell Row x 12-15
Rest 45 sec
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 20 sec
Weighted Crunches x 20
Rest 20 sec
Stepping Dumbbell Lunges in Place x 12-15 each leg
Rest 45 sec
Foam Roll Lats and roll Rotator Cuff on Trigger point Ball 2-5 min then Stretch Pecs with Dumbbells on Bench x 60 sec
3 sets
Incline Dumbbell Press x 12-15 (go light)
Rest 45 sec
Standing Hammer Curls x 12-15
Rest 45 sec
Run 60 seconds on Treadmill at 1 Degree Incline
Rest 60 seconds
2-3 sets
Situps x 10
Crunches x 20
Squat Jumps x 10
Mountain Climbers x 20 each leg
Rest 30-60 seconds & let heart rate recover
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/20/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Crunch with Leg Extension x 10 each leg
Jump Rope x 70 seconds
Situps x 40 seconds
Jump Rope x 70 seconds
Bird Dog x 10 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
3 sets
Weighted Crunches x 25
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 60 sec and stretch hamstrings with leg up on bench
4 sets
Incline Dumbbell Rows x 12-15
Rest 30 sec
Incline Dumbbell Tricep Extension x 12-15
Stationary Lunge Pulse x 15-20 each leg
Stretch Pecs with Dumbbells on Bench x 60 sec
Rest 30 sec and foam roll and stretch quads
Stop and Foam Roll lats, pecs, and/or rotator cuff for 1-2 min.
3 sets
Incline Dumbbell Rear Laterals x 12-15
Bosu Crunch Knee Knee x 8 each leg
Standing Hammer Curls x 12-15
Run on Treadmill at 1 Degree x 60 seconds
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Crunch with Leg Extension x 10 each leg
Jump Rope x 70 seconds
Situps x 40 seconds
Jump Rope x 70 seconds
Bird Dog x 10 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
3 sets
Weighted Crunches x 25
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 60 sec and stretch hamstrings with leg up on bench
4 sets
Incline Dumbbell Rows x 12-15
Rest 30 sec
Incline Dumbbell Tricep Extension x 12-15
Stationary Lunge Pulse x 15-20 each leg
Stretch Pecs with Dumbbells on Bench x 60 sec
Rest 30 sec and foam roll and stretch quads
Stop and Foam Roll lats, pecs, and/or rotator cuff for 1-2 min.
3 sets
Incline Dumbbell Rear Laterals x 12-15
Bosu Crunch Knee Knee x 8 each leg
Standing Hammer Curls x 12-15
Run on Treadmill at 1 Degree x 60 seconds
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/15/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Situps x 20
Jump Rope x 60 seconds
Crunches x 25
Jump Rope x 60 seconds
Bird Dog x 8 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
2 sets
Bosu Ball Crunches x 15
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 60 sec and stretch hamstrings with leg up on bench
4 sets
Incline Dumbbell Rows x 12-15
Rest 30 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 10 sec
Hip Thrusts x 20-30 reps
Stretch Pecs with Dumbbells on Bench x 60 sec
Rest 30 sec and foam roll and stretch quads
Stop and Foam Roll lats, pecs, and/or rotator cuff for 1-2 min.
3 sets
Incline Dumbbell Rear Laterals x 12-15
Weighted Bosu Ball Crunches x 15-20
Incline Dumbbell Curls x 12-15
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Situps x 20
Jump Rope x 60 seconds
Crunches x 25
Jump Rope x 60 seconds
Bird Dog x 8 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
2 sets
Bosu Ball Crunches x 15
One Leg Stiff Leg Deadlift x 8-10 each leg
Rest 60 sec and stretch hamstrings with leg up on bench
4 sets
Incline Dumbbell Rows x 12-15
Rest 30 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 10 sec
Hip Thrusts x 20-30 reps
Stretch Pecs with Dumbbells on Bench x 60 sec
Rest 30 sec and foam roll and stretch quads
Stop and Foam Roll lats, pecs, and/or rotator cuff for 1-2 min.
3 sets
Incline Dumbbell Rear Laterals x 12-15
Weighted Bosu Ball Crunches x 15-20
Incline Dumbbell Curls x 12-15
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/13/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 2
Bosu Crunches x 15-20
Bird Dog x 12 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
3 sets
Situps x 20
Crunches x 25
Jump Rope x 60 seconds
No Rest
4 sets
Barbell Step Ups x 12-15 each leg
Rest 45 sec
Incline Dumbbell Rows x 12-15
Rest 45 sec
Leg Curls x 12-15
Rest 45 sec
Lying Dumbbell Tricep Extensions x 12-15
Rest 45 sec
Stop and Foam Roll lats and pecs for 1-2 min. Also a quick roll of any of the following that feel the need: Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis.
3 sets
Side Laterals x 15-20 (keep these light)
Dumbbell Front Squat x 15-20
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 2
Bosu Crunches x 15-20
Bird Dog x 12 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
3 sets
Situps x 20
Crunches x 25
Jump Rope x 60 seconds
No Rest
4 sets
Barbell Step Ups x 12-15 each leg
Rest 45 sec
Incline Dumbbell Rows x 12-15
Rest 45 sec
Leg Curls x 12-15
Rest 45 sec
Lying Dumbbell Tricep Extensions x 12-15
Rest 45 sec
Stop and Foam Roll lats and pecs for 1-2 min. Also a quick roll of any of the following that feel the need: Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis.
3 sets
Side Laterals x 15-20 (keep these light)
Dumbbell Front Squat x 15-20
Rest 75 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/8/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 2
Situps x 15
Bird Dog x 12 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
4 sets
Bosu Crunches x 15-20
Dumbbell Stepping Lunges x 10-12 each leg
Squat Jumps x 10
Rest 75-90 seconds
Stop and Foam Roll lats and pecs for 1-2 min. Also a quick roll of any of the following that feel the need: Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis.
3 sets
Incline Dumbbell Rows x 15-20
Dumbbell Front Squat x 15-20
Rest 75-90 seconds
2-3 sets
Jump Rope x 60 seconds
Crunches x 60 seconds
Ball Squats x 60 seconds
Bicycles x 60 seconds
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
2 sets
Vacuums x 2
Situps x 15
Bird Dog x 12 each side
Rest 30 sec
Stop and Foam Roll Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis for 2-5 minutes.
4 sets
Bosu Crunches x 15-20
Dumbbell Stepping Lunges x 10-12 each leg
Squat Jumps x 10
Rest 75-90 seconds
Stop and Foam Roll lats and pecs for 1-2 min. Also a quick roll of any of the following that feel the need: Quads, inner thigh, IT Bands, Calves, Hamstrings, Piriformis.
3 sets
Incline Dumbbell Rows x 15-20
Dumbbell Front Squat x 15-20
Rest 75-90 seconds
2-3 sets
Jump Rope x 60 seconds
Crunches x 60 seconds
Ball Squats x 60 seconds
Bicycles x 60 seconds
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/6/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 2
Crunch with Leg Extension x 10 each leg
Bird Dog x 12 each side
Rest 30 sec
3-4 sets
Plank x 20-40 sec
Bodyweight Stepping Lunges x 10-15 each leg
Rest 90 sec and roll piriformis and quad inner thigh or hamstrings
3 sets
Floor Cobra x 10 (if it hurts shoulder, skip this today)
Crunches x 20
Rockups x 20
Bodyweight Squats x 20-25
Rest 90 seconds and roll calves, It bands, piriformis, quads, or hamstrings depending on what feels the need most
3 sets
Medium Effort Sprint for 60 seconds
Walk 5 minutes or until heart rate drops to 105 or less (whichever comes first)
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Vacuums x 2
Crunch with Leg Extension x 10 each leg
Bird Dog x 12 each side
Rest 30 sec
3-4 sets
Plank x 20-40 sec
Bodyweight Stepping Lunges x 10-15 each leg
Rest 90 sec and roll piriformis and quad inner thigh or hamstrings
3 sets
Floor Cobra x 10 (if it hurts shoulder, skip this today)
Crunches x 20
Rockups x 20
Bodyweight Squats x 20-25
Rest 90 seconds and roll calves, It bands, piriformis, quads, or hamstrings depending on what feels the need most
3 sets
Medium Effort Sprint for 60 seconds
Walk 5 minutes or until heart rate drops to 105 or less (whichever comes first)
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
10/2/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Bird Dog x 8 each side
Rest 30 sec
4 sets
Leg Curls x 12-15 reps
Rest 60 sec
Barbell Step Ups x 10-12 each leg
Rest 75 seconds
3 sets
Incline Dumbbell Rows x 10-12
Rest 10 sec
Bodyweight Stepping Lunges x 8-10 each leg
Rest 10 sec
Tricep Rope Pushdowns x 12-15
Rest 45 sec
Ball Squat x 15-20 reps
Rest 10 sec
Stretch Pecs with Dumbbells on Bench 60 sec
Rest 10 seconds
3 sets
Seated Hammer Curls x 12-15
Plank x 30-60 seconds
Rest 20 seconds
Bosu Ball Crunches x 15-20
Jump Rope x 60 seconds
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
4 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Bird Dog x 8 each side
Rest 30 sec
4 sets
Leg Curls x 12-15 reps
Rest 60 sec
Barbell Step Ups x 10-12 each leg
Rest 75 seconds
3 sets
Incline Dumbbell Rows x 10-12
Rest 10 sec
Bodyweight Stepping Lunges x 8-10 each leg
Rest 10 sec
Tricep Rope Pushdowns x 12-15
Rest 45 sec
Ball Squat x 15-20 reps
Rest 10 sec
Stretch Pecs with Dumbbells on Bench 60 sec
Rest 10 seconds
3 sets
Seated Hammer Curls x 12-15
Plank x 30-60 seconds
Rest 20 seconds
Bosu Ball Crunches x 15-20
Jump Rope x 60 seconds
Rest 60 seconds
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/28/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: 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
Weighted Crunches x 25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, lats, and pecs
3 sets
One Arm Dumbbell Rows x 10-12 each arm (go as heavy as you can handle with strict form today on these)
Leg Curls x 15, 11, 8, 20 reps
Rest 60 seconds
3 sets
Incline Dumbbell Rows x 15-20
Bosu Crunch Knee Knee x 8 each leg
Plank x 20-40 seconds
Dumbbell Lunges in Place x 6-10 each leg
Rest 90 seconds
2 sets
Dumbbell Step Ups x 8-10 each leg
Rest 60 sec
Dumbbell Front Squats x 15-20
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
2 sets
Jog Steady on Treadmill x 2-3 minutes
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: 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
Weighted Crunches x 25
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, lats, and pecs
3 sets
One Arm Dumbbell Rows x 10-12 each arm (go as heavy as you can handle with strict form today on these)
Leg Curls x 15, 11, 8, 20 reps
Rest 60 seconds
3 sets
Incline Dumbbell Rows x 15-20
Bosu Crunch Knee Knee x 8 each leg
Plank x 20-40 seconds
Dumbbell Lunges in Place x 6-10 each leg
Rest 90 seconds
2 sets
Dumbbell Step Ups x 8-10 each leg
Rest 60 sec
Dumbbell Front Squats x 15-20
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
2 sets
Jog Steady on Treadmill x 2-3 minutes
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/24/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
4 sets
Bosu Crunch Knee Knee x 8 each leg
Rockups x 20
Crunches + 5 lbs x 15-20
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, lats, and pecs
3 sets
Incline Dumbbell Rows x 15, 12, 10
Leg Curls x 15, 12, 10 reps
Dumbbell Front Squats x 15-20
Rest 60 seconds
3 sets
Dumbbell Lunges in Place x 6-10 each leg
Squat Jumps x 10-15 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
2-3 sets
Run on Treadmill x 60 seconds at a pace that you could maintain for approximately 90 seconds
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
4 sets
Bosu Crunch Knee Knee x 8 each leg
Rockups x 20
Crunches + 5 lbs x 15-20
Bird Dog x 10 each side
Rest 90 sec and roll piriformis, lats, and pecs
3 sets
Incline Dumbbell Rows x 15, 12, 10
Leg Curls x 15, 12, 10 reps
Dumbbell Front Squats x 15-20
Rest 60 seconds
3 sets
Dumbbell Lunges in Place x 6-10 each leg
Squat Jumps x 10-15 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
2-3 sets
Run on Treadmill x 60 seconds at a pace that you could maintain for approximately 90 seconds
Rest 60-90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/22/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
4 sets
Bosu Ball Crunches x 15-20 while holding a 5lb weight behind your head
Bird Dog x 10 each side
Rest 2 min and roll piriformis, lats, and pecs
3 sets
One Arm Dumbbell Rows x 12, 10, 10
Leg Curls x 20, 15, 12 reps
Bodyweight Squats x 20
Rest 30 seconds
3 sets
Bosu Crunch Knee Knee x 8 each leg
Incline Dumbbell Rows x 15, 12, 10
Dumbbell Lunges in Place x 6-10 each leg
Squat Jumps x 10 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
3 sets
Lying Dumbbell Tricep Extensions x 15, 12, 10
Incline Dumbbell Curls x 15, 12, 10
Lunge Pulse x 15 on each leg
Rest 60-90 sec and foam roll pecs or lats if needed
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
4 sets
Bosu Ball Crunches x 15-20 while holding a 5lb weight behind your head
Bird Dog x 10 each side
Rest 2 min and roll piriformis, lats, and pecs
3 sets
One Arm Dumbbell Rows x 12, 10, 10
Leg Curls x 20, 15, 12 reps
Bodyweight Squats x 20
Rest 30 seconds
3 sets
Bosu Crunch Knee Knee x 8 each leg
Incline Dumbbell Rows x 15, 12, 10
Dumbbell Lunges in Place x 6-10 each leg
Squat Jumps x 10 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
3 sets
Lying Dumbbell Tricep Extensions x 15, 12, 10
Incline Dumbbell Curls x 15, 12, 10
Lunge Pulse x 15 on each leg
Rest 60-90 sec and foam roll pecs or lats if needed
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/15/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Ball Crunches x 15
Crunches x 15
Rockups x 20
Rest 2 min and roll piriformis, lats, and pecs
3 sets
Bird Dog x 5 each side with a 3 second pause at the top of each rep
Stretch Pecs with 5 lb Dumbbells x 45-60 sec
Incline Dumbbell Rows x 15
Rest 60-90 seconds and Roll Lats and roll pec and, if needed, roll rotator cuff
3 sets
Leg Curls x 20, 15, 12 reps (increase weight each set)
Dumbbell Lunges in Place x 6-10 each leg
Lightweight Dumbbell Front Squats x 20 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
3 sets
Floor Cobra (holding) x 30-60 seconds
Seated Hammer Curls x 15-20 (keep these strict and make sure not to irritate the shoulder with them)
Tricep Rope Pushdowns x 15-20 (keep these strict and make sure not to irritate the shoulder with them)
Dumbbell Wrist Curls x 13-15
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and foam roll pecs or lats if needed
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip,
Roll on Trigger Point Ball: pec, and rotator cuff.
3 sets
Bosu Ball Crunches x 15
Crunches x 15
Rockups x 20
Rest 2 min and roll piriformis, lats, and pecs
3 sets
Bird Dog x 5 each side with a 3 second pause at the top of each rep
Stretch Pecs with 5 lb Dumbbells x 45-60 sec
Incline Dumbbell Rows x 15
Rest 60-90 seconds and Roll Lats and roll pec and, if needed, roll rotator cuff
3 sets
Leg Curls x 20, 15, 12 reps (increase weight each set)
Dumbbell Lunges in Place x 6-10 each leg
Lightweight Dumbbell Front Squats x 20 reps
Rest 90 sec and foam roll quads, IT bands, and/or piriformis depending on what feels like it needs it most
3 sets
Floor Cobra (holding) x 30-60 seconds
Seated Hammer Curls x 15-20 (keep these strict and make sure not to irritate the shoulder with them)
Tricep Rope Pushdowns x 15-20 (keep these strict and make sure not to irritate the shoulder with them)
Dumbbell Wrist Curls x 13-15
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and foam roll pecs or lats if needed
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/10/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Bosu Ball Crunches x 15-20
Bird Dog x 8 each side
Stretch Pecs with Dumbbells x 45-60 sec
Rest 90 seconds and Roll Lats and roll pec and rotator cuff
3 sets
Incline Dumbbell Rows x 15
Very Lightweight Low Incline Rear Laterals x 20-25
Bodyweight Lunges in Place x 6-10 each leg
Stretch Pecs with Dumbbells x 45 sec
Rest 60 sec and foam roll lats, quad, IT band, or piriformis depending on what feels like it needs it most
3 sets
Leg Curls x 20, 15, 12 reps (increase weight each set)
Squat Jumps x 10
Rest 90 sec and foam roll quads, IT band, or piriformis
3 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Front Squats x 20, 15, 12 (increase weight each set)
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
2 sets
Dumbbell Wrist Curls x 13-15
Dumbbell Reverse Wrist Curls x 15-20
Standing Calf Raises x 30 reps
No Rest
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Bosu Ball Crunches x 15-20
Bird Dog x 8 each side
Stretch Pecs with Dumbbells x 45-60 sec
Rest 90 seconds and Roll Lats and roll pec and rotator cuff
3 sets
Incline Dumbbell Rows x 15
Very Lightweight Low Incline Rear Laterals x 20-25
Bodyweight Lunges in Place x 6-10 each leg
Stretch Pecs with Dumbbells x 45 sec
Rest 60 sec and foam roll lats, quad, IT band, or piriformis depending on what feels like it needs it most
3 sets
Leg Curls x 20, 15, 12 reps (increase weight each set)
Squat Jumps x 10
Rest 90 sec and foam roll quads, IT band, or piriformis
3 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Front Squats x 20, 15, 12 (increase weight each set)
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
2 sets
Dumbbell Wrist Curls x 13-15
Dumbbell Reverse Wrist Curls x 15-20
Standing Calf Raises x 30 reps
No Rest
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/7/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Just a reminder again, during the first few workouts, selecting the appropriate weights will take a little trial and error. It is better to start too light than too heavy, You can always move up if its too light. But if you go too heavy, can easily occur. So start light and work your way up from there.
I would also recommend writing down what weights you use to give you a good reference to work from as we progress and you become increasingly familiar with your strength levels on various exercises.
3 sets
Crunches x 20
Bird Dog x 8 each side
Leg Curls x 15-20 reps
Rest 90 seconds and Roll Quads and roll piriformis
3 sets
One Arm Dumbbell Rows x 12-15 each arm
Bosu Ball Crunches x 15-20
Flat Dumbbell Bench Press x 12-15
Stationary Lunge Pulse x 10-15 each leg
Stretch Pecs with Dumbbells x 45-60 sec
Rest 60 sec and foam roll lats or roll IT band or piriformis
3 sets
Pushup Position Knee to Opposite Elbow x 4 each side
Low Incline Dumbbell Rear Laterals x 15-20
Dumbbell Front Squats x 12-15
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
3 sets
Seated Hammer Curls x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Standing Calf Raises x 30 reps
No Rest
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Just a reminder again, during the first few workouts, selecting the appropriate weights will take a little trial and error. It is better to start too light than too heavy, You can always move up if its too light. But if you go too heavy, can easily occur. So start light and work your way up from there.
I would also recommend writing down what weights you use to give you a good reference to work from as we progress and you become increasingly familiar with your strength levels on various exercises.
3 sets
Crunches x 20
Bird Dog x 8 each side
Leg Curls x 15-20 reps
Rest 90 seconds and Roll Quads and roll piriformis
3 sets
One Arm Dumbbell Rows x 12-15 each arm
Bosu Ball Crunches x 15-20
Flat Dumbbell Bench Press x 12-15
Stationary Lunge Pulse x 10-15 each leg
Stretch Pecs with Dumbbells x 45-60 sec
Rest 60 sec and foam roll lats or roll IT band or piriformis
3 sets
Pushup Position Knee to Opposite Elbow x 4 each side
Low Incline Dumbbell Rear Laterals x 15-20
Dumbbell Front Squats x 12-15
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
3 sets
Seated Hammer Curls x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Standing Calf Raises x 30 reps
No Rest
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
9/3/20
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
DURING THE FIRST FEW WORKOUTS, selecting the appropriate weights will take a little getting used to. It is better to start too light than too heavy, You can always move up if its too light. But if you go too heavy, can easily occur. So start light and work your way up from there.
I would also recommend writing down what weights you use to give you a good reference to work from as we progress and you become increasingly familiar with your strength levels on various exercises.
3 sets
Crunches x 20
Bird Dog x 8 each side
Bodyweight Squats x 10-15 reps
Rest 90 seconds and Roll Quads and roll piriformis
3 sets
Floor Cobra x 8-10 reps
Stretch Pecs with Dumbbells x 45-60 sec
Rest 90 sec and foam roll lats and IT Band
3 sets
Incline Dumbbell Press x 12-15 reps
Crunches x 15 reps
Wide Grip Pulldowns x 12-15 reps
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
3 sets
Standing Side Laterals x 15-20 reps
Incline Dumbbell Curls x 12-15
Tricep Rope Pushdowns x 12-15 reps
Rest 90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
DURING THE FIRST FEW WORKOUTS, selecting the appropriate weights will take a little getting used to. It is better to start too light than too heavy, You can always move up if its too light. But if you go too heavy, can easily occur. So start light and work your way up from there.
I would also recommend writing down what weights you use to give you a good reference to work from as we progress and you become increasingly familiar with your strength levels on various exercises.
3 sets
Crunches x 20
Bird Dog x 8 each side
Bodyweight Squats x 10-15 reps
Rest 90 seconds and Roll Quads and roll piriformis
3 sets
Floor Cobra x 8-10 reps
Stretch Pecs with Dumbbells x 45-60 sec
Rest 90 sec and foam roll lats and IT Band
3 sets
Incline Dumbbell Press x 12-15 reps
Crunches x 15 reps
Wide Grip Pulldowns x 12-15 reps
Rest 60 seconds and Roll or stretch Quads or Roll IT Bands, and roll piriformis
3 sets
Standing Side Laterals x 15-20 reps
Incline Dumbbell Curls x 12-15
Tricep Rope Pushdowns x 12-15 reps
Rest 90 sec
Cooldown
Foam Roll: Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.