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Lawrence Russell

Week of 5/11/20

​
​Each day, warmup with any of the following if needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Hamstrings with leg up.

Each day, cooldown if time permits:
​
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Day 1

6 sets

Overhead Dumbbell Press with 8 second negative x 10,8,8,8,8,8
Rest 90 sec
Weighted Parallel Grip Chinups x 8,8,8,5,5,5
Rest 90 sec

4 sets
Incline Reverse Crunches x 10
Weighted Crunch with Leg Extension x 10 each
Plank with small weight on back x 30 Seconds
Rest 2 min

4 sets
Dumbbell Lunges x 15 each leg (this is for lung capacity/leaning today...the pump, burn and fatigue will be very intense)
Rest 90 seconds
​
Day 2

3 sets
Broomstick Good Mornings x 30
Weighted Ball Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg (do these extremely light today)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Flat Dumbbell Flyes x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec 

3  sets
​Renegade Rows x 10 each side
Bodyweight One Leg Split Squats x 6 each leg

Dumbbell Step Ups x 10-12 each leg
Rest 75 sec

3 sets 
Pullovers x 15-20
Rear Laterals x 12-15

Standing Calf Raises x 30-50
Stretch Pecs with dumbbells  x 60 sec
​Rest 60 seconds


Week of 5/4/20

Day 1

​​Warmup with any of the following if needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Hamstrings with leg up.
​
2 sets
Bird Dog x 10 each side
Broomstick Good Morning x 10-15
Bosu Crunches x 15
No Rest

3 sets
Ball Crunches x 20
Ball Jack x 8-10
Dumbbell Stiff Leg Deadlift x 20
Rest 60-90 seconds and stretch or foam roll quads

3 sets 
Weighted Parallel Pullups x 8, 6, 4
Overhead Dumbbell Press x 15, 12, 10 (increase weight each set)
One Leg Dumbbell Split Squats x 10, 8, 6 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight

1 set
Shadowbox with 2-5lbs dumbbells x 2 minutes
Situps x 60 seconds
Shadowbox with 2-5lbs dumbbells x 2 minutes
Bodyweight Squats x 60 seconds
Rest 90-120 seconds

2 sets
Dumbbell Pullovers x 20
Low Incline Rear Laterals x 15 
Walking Bodyweight Lunges x 15-20 each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight

​1 set
​Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Jump Rope 60 sec
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side​
Regular Crunches x 25
Rest 60 seconds

​​Cooldown if time
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Day 2

​Warmup with any of the following if needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Hamstrings with leg up.
​

Bosu Crunches x 20
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Walking Bodyweight Lunges x 12-15 each leg
Rest 90 seconds and stretch or roll anything as needed

3 sets 
Pushups x AMAP
Incline Dumbbell Row x 20
Weighted Crunch with Leg Extension x 15 each leg
​Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight

3 sets
60 second sprint
Rest 120 seconds

3 sets
Dumbbell Pullovers x 20
Front Raises x 15
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Jump Rope x 2 minutes
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight

​​Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Day 3

​Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Hamstrings with leg up.
​
3 sets
One Arm Pushups with hand on bench x AMAP
​​Weighted Bosu Ball Crunches x 15-20
Rest 2 min


5 Sets
Dumbbell Upright Rows x 13-15
Crunches with Leg Extension x 12 each leg
​Dumbbell Wrist Curls x 13-15

Rest 2 min

3 Sets
Side Laterals x 10
Rest 10 seconds

Low Incline Rear Laterals x 10
Rest 10 seconds
Dumbbell Shrugs x 25-40 reps
​Rest 90 seconds


3 sets
One Leg Dumbbell Split Squats x 12 each leg
Rest 2 min
Week of 4/27/20

Day 1
​ ​
As Many Sets as it Takes
Parallel Grip Chin-ups x 40 total reps
Rest 60-90 seconds between sets

5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds

5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
​Rest 90 seconds

3 sets
Walking Dumbbell Lunges x 6-8 each leg
Rest 90 seconds


​Day 2


3 sets
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 12 each
Dumbbell Pullovers x 12
Rest 90 seconds and stretch or foam roll quads

5 sets 
Rear Laterals x 10-12
​Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight

​3 sets 
Situps x 60 seconds

Crunch with leg extension x 30 seconds
Jump Rope 90 seconds
Bicycles x 60 seconds
Walking Lunges x 30 seconds
Rest 60 seconds

2 sets
​Moderate Sprint x 60 seconds
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy


Day 3

Week of 4/20/20
​
3 sets
Broomstick Good Mornings x 25
Ball Jack x 8-10
Reverse Crunches x 10 
Pushup Position Knee to Opposite Elbow x 6 each 
Rest 30 seconds

​​2 sets 
LIGHT Jog for 3-5 minutes continuously
Rest/walk 60 seconds

3 sets
One Arm Dumbbell Rows x 3 each arm (go as heavy as possible on these but keep your form perfectly strict)
Pushups x AMAP-2 (perform 2 reps less than you maximum number of possible reps)
Rest 20 seconds

Dumbbell Pullovers x 20-25
Rest 60-90 seconds

2 sets
Front Raises x 12-15
Jump rope x 60 sec

Side Laterals x 12-15
Burpees x 10
Mountain Climbers x 20
Rest 30 seconds
Rear Laterals x 12-15

Lunges in place x 60 seconds
Rest 90 seconds


​​Day 2

8 sets
​Parallel Grip Pullups x 3-5
Rest 60 seconds between the first 5 sets and 90 seconds between the final 3 sets


3 sets
Side Laterals x 10
Rest 10 seconds
Two Arm Dumbbell Upright Rows x 10
Rest 10 seconds
Side Laterals x 10
Rest 90 seconds

3 Sets
Dumbbell Pullovers x 20
Bodyweight Pushups on Pushup Handles or Dumbbell Handles x 15
Rest 90 seconds


3 sets
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
Bosu Crunch Knee Knee x 8 each
Ball Pike to Corkscrew x 5 each
Bicycles x 25 each side
Rest 90 seconds
​

3 Sets
Dumbbell Lunges in Place x 8-10 each leg
Rest 90 seconds


Day 3

​
5 Sets
Incline Dumbbell Press x 15, 12, 10, 12, 15 - No tempo  (set the incline super steep, but not quite vertical, this time)
Rest 90 seconds
Wide Grip Pullups x 3-5 Tempo 30X0 
Rest 90 seconds

3 Sets
Dumbbell Step Ups x 8 each leg
Rest 90 seconds


3 Sets
Seated Hammer Curls x 10
Incline Reverse Crunches x 10
Hanging Knee Raises x 10
​Rockups x 25
Weighted Crunches x 15-20
​Rest 2 minutes

1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20

Jump Rope x 3 min

​
Week of 4/13/20

Day 1

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each

Weighted Crunches x 15-20
Rest 60 seconds

4 sets
Dumbbell Pullovers x 10
One Leg Split Squat x 5 each leg
Flat Flyes x 10
Rest 60 seconds


3 sets
Bosu Crunch Knee Knee x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously

Rest 90 seconds

​2 sets 

Dumbbell Stiff Leg Deadlift x 10
Bodyweight Lunges in Place x 15 each leg
Rest 60 seconds

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​



Day 2

​
5 Sets
Super Steep Incline Dumbbell Press x 8,6,4,6,8 - Tempo 31X0 
Rest 90 sec
Incline Dumbbell Rows x 8,6,4,6,8 - Tempo 31X1
Rest 90 sec


2 Sets
Dumbbell Good Mornings x 15
Hip Thrusts x 30-40
Rest 90 seconds

4 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
​Rest 60 seconds

1 Set
Jump Rope x 1 min
Pushups x 20
Jump Rope x 1 min
Situps x 20

Jump Rope x 1 min
Bodyweight Squats x 20
Rest 2 minutes

2 Sets
Bosu Crunch Knee x 8 each
Plank 60 seconds
​Rockups x 25
​Rest 2 minutes


Day 3 

​
3 sets
Dumbbell Stiff Leg Deadlift x 15
Weighted Crunches x 20
​Rest 90 seconds and roll piriformis

​
2 sets 
Overhead Dumbbell Press x 10
Rest 90 seconds

2 sets
Front Raises x 10-12
Jump rope x 60 sec

Rest 30 seconds

2 sets
Side Laterals x 10-12

Jump rope x 60 sec
Rest 30 seconds
​
2 sets
Rear Laterals x 10-12

Jump rope x 60 sec
Rest 30 seconds

3 sets
Wrist Curls with Dumbbells x 13-15
Reverse Wrist Curls with Dumbbells x 13-15
Weighted Bosu Crunch Knee Knee x 8 each
Ball Pike to Corkscrew x 5 each
Bicycles x 25 each
Rest 90 seconds
​
4/10/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
​Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds

3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 30 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds

2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapdily)
Cobras x 15 reps

Rear Laterals x 15
Incline Rear Laterals x 15
Rest 90 seconds

3 sets

Bodyweight Lunges in Place x 15 reps each leg
Tricep Band Pushdowns x 15-25
Rest 60 seconds

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/8/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Bird Dogs x 8 each side
​Weighted Bosu Crunches x 20
Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Bodyweight Walking Lunge x 30 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.

3 Sets
Dumbbell Good Mornings x 20
Flat Dumbbell Bench Press x 10-15
One Arm Dumbbell Rows x 10-15 each arm
Hip Thrusts x 25 reps with a dumbbell or sandbag or something for added weight
Rest 90 seconds
​
4 sets - this will be very challenging
45 Second Sprint at max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. 
Rest 90 seconds and stretch quads, calves, or hamstrings as needed if you have the energy


2 sets
Rear Laterals x 10 as heavy as you can handle
Rear Laterals x 15 lighter weight 

Side Laterals x 15 reps
Dumbbell Tricep Extensions x 15
Incline Dumbbell Hammer Curls x 15
Incline Dumbbell Tricep Extensions x 15
Incline Dumbbell Curls x 15
No Rest

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/2/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Dumbbell Good Mornings x 15-20
Bird Dogs x 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 90 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.

3 Sets
Weighted Bosu Crunches x 30 reps

Cobras x 15-20
Rest 30 seconds
​
2 sets
Rear Laterals x 10-12

45 Degree Lunges x 8 each
Stepping Dumbbell Lunges in Place x 8 each
Dumbbell Pullovers x 15
Rest 90 sec 


​3 sets
Flat Dumbbell Flyes x 12

Swiss Ball Leg Curls x 12
Lunge Jumps x 5 each
Rest 90 seconds

2 sets
90 Second Sprint. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. 
Rest 2 minutes


1 Set
Burpees x 25
Mountain Climbers x 30 each leg

​​Cooldown
Roll IT bands, quads, and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/30/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Broomstick Good Mornings x 20
Weighted Crunches x 20
​Reverse Crunches x 20
Jump Rope x 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.


4 sets
​One Arm Dumbbell Bench Press x 6-8 reps
One Arm Dumbbell Rows x 6-8 reps
One Leg Bodyweight Split Squats x 12-15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Standing Bent Over Rear Laterals x 15
Two Arm Dumbbell Upright Rows x 15
Standing Bent Over Rear Laterals x 15
​Rest 90 seconds

3 sets - This is going to be very hard. Your lungs may feel it bigtime
60 Second Sprint at 75-80% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. 
​Rest 60 seconds


​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/24/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.

​3 sets
Broomstick Good Mornings x 20
Bosu Ball Crunch Knee Knee x 10
Weighted Crunches x 15
Pushup Position Knee to Opposite Elbow x 8-10 each side
Jump Rope x 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​2 sets
Underhand Shoulder Width Pullups x AMAP (as many as possible)
Bodyweight Lunges in place x 8 each leg

Squat Jumps x 15
Rest 90 seconds

​2 sets
​1-leg Stiff Leg Deadlift x 10 each
Pushups x 20
Flat Flyes x 12-15
Rear Laterals x 15
Renegade Row x 12 each

​Rest 90 seconds

2 Sets
Dumbbell Walking Lunges x 15 each leg
Rest 2 minutes

2 sets
Side Laterals x 15
Seated Hammer Curls x 15
Flat Dumbbell Triceps Extensions x 15

Dumbbell Wrist Curls x 15-20
​Rest 60-90 seconds
​
1 Set
Dumbbell Hip Thrusts x 50 reps

Cooldown: Stretch as time permits
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