Linda Watson
5/12/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 10-12
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight One Leg Split Squats x 6 each leg
Bodyweight Lunges in Place x 8 each leg
Hip Thrusts x 20
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises x 25-30
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Dumbbell Flyes x 10-12
Crunch with Leg Extension x 12 each leg
One Leg Balance x 20 seconds each leg
Rest 90 sec
3 sets
Renegade Row x 8 each arm
Bodyweight One Leg Split Squats x 6 each leg
Bodyweight Lunges in Place x 8 each leg
Hip Thrusts x 20
Rest 75 sec
3 sets
Pullovers x 12-15
Side Laterals x 20
Standing Calf Raises x 25-30
Stretch Pecs with dumbbells x 60 sec
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/7/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 15-20
Walking Bodyweight Lunges x 12-15 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Pushups on floor x AMAP (try one rep on the floor, if you get it, go for two, until you fail, then switch to Bench Pushups until you fail, if you get zero on the floor, that's fine)
Incline Dumbbell Row x 10,8,6 (increase weight each set)
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
Swiss Ball Leg Curls x 10
Hip Thrusts x 30
Calf Raises x 30-40
Rest 120 seconds
3 sets
Dumbbell Pullovers x 15
Side Laterals x 15
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Jump Rope x 1 minute
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 15-20
Walking Bodyweight Lunges x 12-15 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Pushups on floor x AMAP (try one rep on the floor, if you get it, go for two, until you fail, then switch to Bench Pushups until you fail, if you get zero on the floor, that's fine)
Incline Dumbbell Row x 10,8,6 (increase weight each set)
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
Swiss Ball Leg Curls x 10
Hip Thrusts x 30
Calf Raises x 30-40
Rest 120 seconds
3 sets
Dumbbell Pullovers x 15
Side Laterals x 15
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Jump Rope x 1 minute
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
5/5/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Morning x 10-15
Weighted Crunches x 20
No Rest
3 sets
Ball Crunches x 20
Ball Jack x 8-10
Dumbbell Stiff Leg Deadlift x 15
Calf Raise x 25 reps
Rest 90 seconds and stretch or foam roll quads or calves
3 sets
Incline Dumbbell Press x 12, 10, 8 (increase weight each set)
One Arm Dumbbell Row x 10, 8, 6 (increase weight each set)
One Leg Dumbbell Split Squats x 8, 6, 4 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Dumbbell Pullovers x 15
Low Incline Rear Laterals x 15
Walking Bodyweight Lunges x 15 each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
2 sets
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Jump Rope 60 sec
Rest 60 seconds
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Morning x 10-15
Weighted Crunches x 20
No Rest
3 sets
Ball Crunches x 20
Ball Jack x 8-10
Dumbbell Stiff Leg Deadlift x 15
Calf Raise x 25 reps
Rest 90 seconds and stretch or foam roll quads or calves
3 sets
Incline Dumbbell Press x 12, 10, 8 (increase weight each set)
One Arm Dumbbell Row x 10, 8, 6 (increase weight each set)
One Leg Dumbbell Split Squats x 8, 6, 4 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Dumbbell Pullovers x 15
Low Incline Rear Laterals x 15
Walking Bodyweight Lunges x 15 each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
2 sets
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Jump Rope 60 sec
Rest 60 seconds
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
4/30/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Situps x 15
Bicycles x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 3 minutes continuously
Rest 90-120 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 20-25
One Leg Split Squats x 5-7 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
3 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 20-25
Incline Dumbbell Curls x 20-25
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Situps x 15
Bicycles x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 3 minutes continuously
Rest 90-120 seconds
3 sets
Knee Pushups x AMAP
Rear Laterals x 20-25
One Leg Split Squats x 5-7 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
3 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 20-25
Incline Dumbbell Curls x 20-25
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
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
4/28/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
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
1 set
Jog 4-6 minutes continuously (if knee is ok with it)
Rest 90-120 seconds
5 sets
Dumbbell Good Mornings x 15
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
Incline Dumbbell Curls x 15
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Jump Rope 90 seconds
Bicycles x 60 seconds
Rest 60 seconds
2 sets
Moderate Sprint on Rower x 60 seconds
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
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
1 set
Jog 4-6 minutes continuously (if knee is ok with it)
Rest 90-120 seconds
5 sets
Dumbbell Good Mornings x 15
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
Incline Dumbbell Curls x 15
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Jump Rope 90 seconds
Bicycles x 60 seconds
Rest 60 seconds
2 sets
Moderate Sprint on Rower x 60 seconds
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
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
4/23/20
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 Dog x 10 each side
Dumbbell Good Mornings x 15
Ball Leg Curls x 15
Rest 90 seconds and stretch or foam roll quads
3 sets
Flat Dumbbell Bench Press x 6-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5
Rest 60 seconds and foam roll lats
4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 10-12 on the left leg only
Lunges in place x 10-12 on the right leg only
Lightweight Lying Dumbbell Tricep Extensions x 25
Rear Laterals x 20
No Rest
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
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 Dog x 10 each side
Dumbbell Good Mornings x 15
Ball Leg Curls x 15
Rest 90 seconds and stretch or foam roll quads
3 sets
Flat Dumbbell Bench Press x 6-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5
Rest 60 seconds and foam roll lats
4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 10-12 on the left leg only
Lunges in place x 10-12 on the right leg only
Lightweight Lying Dumbbell Tricep Extensions x 25
Rear Laterals x 20
No Rest
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
4/21/20
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 25
Ball Jack x 8-10
Reverse Crunches x 10
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
1 set
LIGHT Jog for 3-5 minutes continuously
Rest/walk 60 seconds
3 sets
One Arm Dumbbell Rows x 8 each arm (go as heavy as possible on these but keep your form perfectly strict)
Bench Pushups x AMAP-2 (perform 2 reps less than you maximum number of possible reps)
Rest 20 seconds
Dumbbell Pullovers x 10-12
Calf Raises x 30-40
Rest 60-90 seconds
2 sets
Bodyweight Lunges in Place x 6-8 each leg
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
Rest 90 seconds
Cooldown
Roll IT bands, inner thigh, 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
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 25
Ball Jack x 8-10
Reverse Crunches x 10
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
1 set
LIGHT Jog for 3-5 minutes continuously
Rest/walk 60 seconds
3 sets
One Arm Dumbbell Rows x 8 each arm (go as heavy as possible on these but keep your form perfectly strict)
Bench Pushups x AMAP-2 (perform 2 reps less than you maximum number of possible reps)
Rest 20 seconds
Dumbbell Pullovers x 10-12
Calf Raises x 30-40
Rest 60-90 seconds
2 sets
Bodyweight Lunges in Place x 6-8 each leg
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
Rest 90 seconds
Cooldown
Roll IT bands, inner thigh, 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
4/16/20
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
Weighted Bosu Ball Crunches x 15-20
Dumbbell Good Morning x 15 reps
Weighted Crunch x 15-20
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Bench Pushups x AMAP
One-Arm Dumbbell Row x 6-8 (go as heavy as you can for this rep range)
Rest 60-90 seconds
2-3 sets
60 second sprint outside the weather is nice enough in Lubbock today, I checked it :)
Rest/walk 75-90 seconds
2 sets
LIGHT Jog for 2-3 minutes continuously
Rest/walk 60-120 seconds
3 sets
Dumbbell Pullovers x 15
Bodyweight Walking Lunges x 15 each leg
Hip Thrusts x 40-50 reps
Rest 90 seconds
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
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
Weighted Bosu Ball Crunches x 15-20
Dumbbell Good Morning x 15 reps
Weighted Crunch x 15-20
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Bench Pushups x AMAP
One-Arm Dumbbell Row x 6-8 (go as heavy as you can for this rep range)
Rest 60-90 seconds
2-3 sets
60 second sprint outside the weather is nice enough in Lubbock today, I checked it :)
Rest/walk 75-90 seconds
2 sets
LIGHT Jog for 2-3 minutes continuously
Rest/walk 60-120 seconds
3 sets
Dumbbell Pullovers x 15
Bodyweight Walking Lunges x 15 each leg
Hip Thrusts x 40-50 reps
Rest 90 seconds
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
4/13/20
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
Bosu Ball Crunches x 8 each
Bird Dogs x 10 each
Crunches x 25
Reverse Bodyweight Lunges x 5 each leg
Rest 60 seconds
4 sets
Dumbbell Pullovers x 15
Bosu Crunch Knee Knee x 8 each
Flat Flyes x 15
Rest 60-90 seconds
3 sets
Knee Pushups x 12-15
Dumbbell Stiff Leg Deadlift x 10
Dumbbell Front Squat x 15
Rest 60 seconds
2 sets
Jog 2-5 minutes continuously
Rest (walk) 60-90 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
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
Bosu Ball Crunches x 8 each
Bird Dogs x 10 each
Crunches x 25
Reverse Bodyweight Lunges x 5 each leg
Rest 60 seconds
4 sets
Dumbbell Pullovers x 15
Bosu Crunch Knee Knee x 8 each
Flat Flyes x 15
Rest 60-90 seconds
3 sets
Knee Pushups x 12-15
Dumbbell Stiff Leg Deadlift x 10
Dumbbell Front Squat x 15
Rest 60 seconds
2 sets
Jog 2-5 minutes continuously
Rest (walk) 60-90 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
4/9/20
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
Crunches x 20
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Situps x 10 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 10 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
3 sets
Cobras x 15 reps
Overhead Dumbbell Press x 10
Bodyweight Lunges in Place x 15 reps each leg
Seated Hammer Curls x 20-25
Standing Calf Raise x 25 reps
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
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
Crunches x 20
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Situps x 10 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 10 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
3 sets
Cobras x 15 reps
Overhead Dumbbell Press x 10
Bodyweight Lunges in Place x 15 reps each leg
Seated Hammer Curls x 20-25
Standing Calf Raise x 25 reps
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
4/6/20
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
Bodyweight Reverse Lunge in place x 30 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Flat Dumbbell Bench Press x 8-10
Light Weighted Crunches x 25
One Arm Dumbbell Rows x 15 each arm
Hip Thrusts x 25 reps with a small dumbbell or sandbag or something for added weight
Rest 90 seconds
3 sets
45 Second Sprint on Rower at max effort.
Rest 90 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets
Rear Laterals x 15
Side Laterals x 15 reps
Dumbbell Tricep Extensions x 15
Incline Dumbbell Hammer Curls x 15
Tricep Band Pushdowns x 15 (these are the same as regular tricep rope pushdowns but with a band instead of a rope and cable)
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
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
Bodyweight Reverse Lunge in place x 30 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Flat Dumbbell Bench Press x 8-10
Light Weighted Crunches x 25
One Arm Dumbbell Rows x 15 each arm
Hip Thrusts x 25 reps with a small dumbbell or sandbag or something for added weight
Rest 90 seconds
3 sets
45 Second Sprint on Rower at max effort.
Rest 90 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets
Rear Laterals x 15
Side Laterals x 15 reps
Dumbbell Tricep Extensions x 15
Incline Dumbbell Hammer Curls x 15
Tricep Band Pushdowns x 15 (these are the same as regular tricep rope pushdowns but with a band instead of a rope and cable)
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
4/1/20
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 Dog x 10 each
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
One Arm Dumbbell Bench Press x 6-8 reps (start with at least 15lbs today)
One Arm Dumbbell Rows x 6-8 reps (start with at least 20lbs today)
45 Degree Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Calf Raises x 15
Standing Bent Over Rear Laterals x 15
Rest 90 seconds
2-3 sets
60 Second Sprint at 70% 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
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 Dog x 10 each
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
One Arm Dumbbell Bench Press x 6-8 reps (start with at least 15lbs today)
One Arm Dumbbell Rows x 6-8 reps (start with at least 20lbs today)
45 Degree Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Calf Raises x 15
Standing Bent Over Rear Laterals x 15
Rest 90 seconds
2-3 sets
60 Second Sprint at 70% 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
3/30/20
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
Weighted Crunches x 15
Reverse Crunches x 10
Broomstick Good Mornings x 20
Jump Rope x 30 sec
Rest 60 sec and stretch and roll piriformis, hams, hips, and calves.
3 sets
Flat Flyes x 15
One Leg Split Squats x 6 each
Dumbbell Pullovers x 15
Rest 60 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Lying Dumbbell Tricep Extensions x 15
Seated Hammer Curls x 20
Rest 90 seconds
2 sets
Rear Laterals x 15
Dumbbell Front Raises x 15
Rear Laterals x 15
Rest 90 seconds
2 sets
Bodyweight Lunges in place continuously for 1 minute
Rest 90 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
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
Weighted Crunches x 15
Reverse Crunches x 10
Broomstick Good Mornings x 20
Jump Rope x 30 sec
Rest 60 sec and stretch and roll piriformis, hams, hips, and calves.
3 sets
Flat Flyes x 15
One Leg Split Squats x 6 each
Dumbbell Pullovers x 15
Rest 60 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Lying Dumbbell Tricep Extensions x 15
Seated Hammer Curls x 20
Rest 90 seconds
2 sets
Rear Laterals x 15
Dumbbell Front Raises x 15
Rear Laterals x 15
Rest 90 seconds
2 sets
Bodyweight Lunges in place continuously for 1 minute
Rest 90 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
3/25/20
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
Bosu Ball Crunches x 25
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x 10
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Squat Jumps x 8
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
Step Ups x 12 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 12 each leg
Hip Thrusts x 25
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 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
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
Bosu Ball Crunches x 25
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x 10
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Squat Jumps x 8
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
Step Ups x 12 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 12 each leg
Hip Thrusts x 25
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 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
3/23/20
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
Bird Dog x 10 each side
Situps x 15
Weighted Crunches x 15
Broomstick Good Mornings x 20
Bodyweight Lunges x 4 each
Hip Thrusts x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (bodyweight only today)
One Arm Dumbbell Bench Press x 12-15 each arm
Swiss Ball Leg Curls x 15
Reverse Crunches x 15
Rest 90 seconds and stretch hamstrings
2 sets
45 Degree Lunges x 4 each leg
Dumbbell Pullovers x 15
Rear Laterals x 15
Calf Raises x 25-30
Rest 90 seconds and stretch hamstrings
2 sets
Seated Dumbbell Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Two Arm Dumbbell Upright Rows x 8-12
Rest 60-90 seconds
2 sets
1 minute 70% effort sprint on rowing machine
Rest 2 min and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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
Bird Dog x 10 each side
Situps x 15
Weighted Crunches x 15
Broomstick Good Mornings x 20
Bodyweight Lunges x 4 each
Hip Thrusts x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
One Leg Stiff Leg Deadlift x 10 each leg (bodyweight only today)
One Arm Dumbbell Bench Press x 12-15 each arm
Swiss Ball Leg Curls x 15
Reverse Crunches x 15
Rest 90 seconds and stretch hamstrings
2 sets
45 Degree Lunges x 4 each leg
Dumbbell Pullovers x 15
Rear Laterals x 15
Calf Raises x 25-30
Rest 90 seconds and stretch hamstrings
2 sets
Seated Dumbbell Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Two Arm Dumbbell Upright Rows x 8-12
Rest 60-90 seconds
2 sets
1 minute 70% effort sprint on rowing machine
Rest 2 min and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/18/20
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.
This may look kindof easy but it will be a challenging one. Push yourself. You've got this! :)
3 sets
Bird Dog x 8 each side
Crunches x 20
One Leg Stiff Leg Deadlift without weight x 10 each leg
Crunches x 15
Dumbbell Good Mornings x 15 (go very light at first on these and do not try to stretch far, just let blood pump through the muscles as the hamstrings start to wake up more and begin to lengthen themselves by being taken through a range of motion)
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups on an object lower than a bench x 3-5
Reverse Crunches with hands under a doorway x 10-15
Crunches x 20
Jump Rope x 30 seconds or Calf Raises x 30
Rest 90 seconds
2 sets
Plank x 45-60 sec
One Leg Split Squat x 4 each leg
Cobras x 12-15 reps
Rest 90 seconds
2 sets
60 second rower Sprint.
Rest 2 min and stretch quads, calves, hamstrings
1 Set (IF you're knee is feeling ok after the workout...if not, no worries, the Good Mornings and Stiff Leg Deadlifts we are adding in from now on are going to begin opening the hamstrings up and making a big difference for the knee ASAP)
Walking Lunges x 1 minute continuously
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
This may look kindof easy but it will be a challenging one. Push yourself. You've got this! :)
3 sets
Bird Dog x 8 each side
Crunches x 20
One Leg Stiff Leg Deadlift without weight x 10 each leg
Crunches x 15
Dumbbell Good Mornings x 15 (go very light at first on these and do not try to stretch far, just let blood pump through the muscles as the hamstrings start to wake up more and begin to lengthen themselves by being taken through a range of motion)
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups on an object lower than a bench x 3-5
Reverse Crunches with hands under a doorway x 10-15
Crunches x 20
Jump Rope x 30 seconds or Calf Raises x 30
Rest 90 seconds
2 sets
Plank x 45-60 sec
One Leg Split Squat x 4 each leg
Cobras x 12-15 reps
Rest 90 seconds
2 sets
60 second rower Sprint.
Rest 2 min and stretch quads, calves, hamstrings
1 Set (IF you're knee is feeling ok after the workout...if not, no worries, the Good Mornings and Stiff Leg Deadlifts we are adding in from now on are going to begin opening the hamstrings up and making a big difference for the knee ASAP)
Walking Lunges x 1 minute continuously
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/13/20
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 Dog x 15 each side
Crunches x 10
Situps x 10
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raise x 30
Rest 3 min and roll inner thigh, IT bands, and quads AND stretch hamstrings with leg up and stretch calves
3 sets
Bench Pushups x AMAP
Bosu Crunch Knee Knee x 5
Bosu Crunch x 15-20
Plank x 30 sec
Rest 90 seconds and roll hamstrings, piriformis, quads, and/or lats
2 sets
Dumbbell Good Mornings x 15
Dumbbell Pullovers x 15
Crunches x 50
Bodyweight Lunges x 5-10 each
40 bodyweight hip thrusts
Rest 2 min and stretch quads, calves, and hamstrings and/or roll piriformis
2 sets
Dumbbell Step Ups x 12 each leg
Flat Dumbbell Tricep Extensions x 15
Rest 90 sec and stretch pecs with light dumbbells
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 15 each side
Crunches x 10
Situps x 10
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raise x 30
Rest 3 min and roll inner thigh, IT bands, and quads AND stretch hamstrings with leg up and stretch calves
3 sets
Bench Pushups x AMAP
Bosu Crunch Knee Knee x 5
Bosu Crunch x 15-20
Plank x 30 sec
Rest 90 seconds and roll hamstrings, piriformis, quads, and/or lats
2 sets
Dumbbell Good Mornings x 15
Dumbbell Pullovers x 15
Crunches x 50
Bodyweight Lunges x 5-10 each
40 bodyweight hip thrusts
Rest 2 min and stretch quads, calves, and hamstrings and/or roll piriformis
2 sets
Dumbbell Step Ups x 12 each leg
Flat Dumbbell Tricep Extensions x 15
Rest 90 sec and stretch pecs with light dumbbells
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/11/20
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.
Lots of hip thrusts today, no lunges and no squats - this is not on accident
3 sets
Bird Dog x 15 each side
Weighted Bosu Ball Crunches x 15-20
Bodyweight Hip Thrusts x 20-30
Standing Calf Raise x 30
Rest 3 min and roll inner thigh, IT bands, and quads AND stretch hamstrings with leg up and stretch calves
3 sets
Dumbbell Pullovers x 15
Flat Dumbbell Bench Press x 12-15
Bosu Crunch Knee Knee x 8
Floor Cobra x 15 reps
Rest 90 seconds and roll hamstrings, piriformis, quads, and/or lats
2 sets
75 bodyweight hip thrusts
Rest 2 min and stretch quads, calves, and hamstrings and/or roll piriformis
2 sets
Plank x 30-60 sec
Crunches x 25 reps
Dumbbell Sumo Deadlift x 10-12
Rest 2 min and stretch legs
2 sets
Side Laterals x 20 while standing on one leg
Incline Dumbbell Curls x 30 (just seated on a bench)
Flat Dumbbell Tricep Extensions x 30
Rest 90 sec and stretch pecs with light dumbbells
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Lots of hip thrusts today, no lunges and no squats - this is not on accident
3 sets
Bird Dog x 15 each side
Weighted Bosu Ball Crunches x 15-20
Bodyweight Hip Thrusts x 20-30
Standing Calf Raise x 30
Rest 3 min and roll inner thigh, IT bands, and quads AND stretch hamstrings with leg up and stretch calves
3 sets
Dumbbell Pullovers x 15
Flat Dumbbell Bench Press x 12-15
Bosu Crunch Knee Knee x 8
Floor Cobra x 15 reps
Rest 90 seconds and roll hamstrings, piriformis, quads, and/or lats
2 sets
75 bodyweight hip thrusts
Rest 2 min and stretch quads, calves, and hamstrings and/or roll piriformis
2 sets
Plank x 30-60 sec
Crunches x 25 reps
Dumbbell Sumo Deadlift x 10-12
Rest 2 min and stretch legs
2 sets
Side Laterals x 20 while standing on one leg
Incline Dumbbell Curls x 30 (just seated on a bench)
Flat Dumbbell Tricep Extensions x 30
Rest 90 sec and stretch pecs with light dumbbells
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/7/20
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 Dog x 10 each side
Dumbbell Pullovers x 15
Weighted Bosu Ball Crunches x 15-20
Rest 60 sec
3 sets
Seated Overhead Dumbbell Press x 8-10
Incline Dumbbell Rear Laterals x 12 (do them standing and leaned over like the other day)
Floor Cobra x 15 reps
Bosu Crunch Knee Knee x 6-8
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
75 second Sprint on Rower
Rest 90 sec and stretch quads, calves, hamstrings
1 set
Plank x 30-60 sec
Jump Rope x 30 sec
Crunches x 25 reps
Bodyweight Lunges x 30 sec
Rockups x 20 reps
Mountain Climbers x 20 each leg
Bodyweight Squats x 30 sec
Rest 2 min and stretch or roll legs IF you want to
1 set
Walking Bodyweight Lunges x 15 each leg
Bodyweight Hip Thrusts x 30
Standing Calf Raise x 30
Rest 60 sec and stretch hamstrings
1-2 sets
Flat Dumbbell Tricep Extensions x 20
Standing Hammer Curls x 20 while standing on one leg
Rest 60 sec
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 10 each side
Dumbbell Pullovers x 15
Weighted Bosu Ball Crunches x 15-20
Rest 60 sec
3 sets
Seated Overhead Dumbbell Press x 8-10
Incline Dumbbell Rear Laterals x 12 (do them standing and leaned over like the other day)
Floor Cobra x 15 reps
Bosu Crunch Knee Knee x 6-8
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
75 second Sprint on Rower
Rest 90 sec and stretch quads, calves, hamstrings
1 set
Plank x 30-60 sec
Jump Rope x 30 sec
Crunches x 25 reps
Bodyweight Lunges x 30 sec
Rockups x 20 reps
Mountain Climbers x 20 each leg
Bodyweight Squats x 30 sec
Rest 2 min and stretch or roll legs IF you want to
1 set
Walking Bodyweight Lunges x 15 each leg
Bodyweight Hip Thrusts x 30
Standing Calf Raise x 30
Rest 60 sec and stretch hamstrings
1-2 sets
Flat Dumbbell Tricep Extensions x 20
Standing Hammer Curls x 20 while standing on one leg
Rest 60 sec
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/4/20
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
Weighted Bosu Ball Crunches x 15-20
Incline Dumbbell Rear Laterals x 15 (just do these standing, leaned over since you don't have an Incline Bench)
Dumbbell Pullovers x 15
Rest 60 sec
3 sets
Bench Pushups x 3-5 reps (use something lower than a bench, but higher than the floor as we work towards doing full Pushups on the floor)
One Arm Dumbbell Rows x 3-5 GO HEAVY on this
Bosu Crunch Knee Knee x 6-8
Dumbbell Step Ups x 6 each HEAVY
Incline Dumbbell Rear Laterals x 10 reps (just do these standing, leaned over since you don't have an Incline Bench)
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Flat Flyes x 15
Dumbbell Pullovers x 15-20
Side Laterals x 20
Walking Lunges x 15 each leg (this will likely be very hard)
Bodyweight Hip Thrusts x 20
Rest 60 sec
3 sets
90 second moderate Sprint (if the weather is bad, you can do squat jumps x 30 seconds followed by bodyweight squats x 60 seconds OR a 90 second sprint on your rower)
Rest 2 minutes and stretch quads, calves, hamstrings
1 set
Incline Dumbbell Rear Laterals x 30 reps SUPER LIGHT (just do these standing, leaned over since you don't have an Incline Bench)
Flat Dumbbell Tricep Extensions x 50 SUPER light
Standing Hammer Curls x 50 SUPER light
Jump Rope 30 seconds
Rest 60 sec
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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
Weighted Bosu Ball Crunches x 15-20
Incline Dumbbell Rear Laterals x 15 (just do these standing, leaned over since you don't have an Incline Bench)
Dumbbell Pullovers x 15
Rest 60 sec
3 sets
Bench Pushups x 3-5 reps (use something lower than a bench, but higher than the floor as we work towards doing full Pushups on the floor)
One Arm Dumbbell Rows x 3-5 GO HEAVY on this
Bosu Crunch Knee Knee x 6-8
Dumbbell Step Ups x 6 each HEAVY
Incline Dumbbell Rear Laterals x 10 reps (just do these standing, leaned over since you don't have an Incline Bench)
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Flat Flyes x 15
Dumbbell Pullovers x 15-20
Side Laterals x 20
Walking Lunges x 15 each leg (this will likely be very hard)
Bodyweight Hip Thrusts x 20
Rest 60 sec
3 sets
90 second moderate Sprint (if the weather is bad, you can do squat jumps x 30 seconds followed by bodyweight squats x 60 seconds OR a 90 second sprint on your rower)
Rest 2 minutes and stretch quads, calves, hamstrings
1 set
Incline Dumbbell Rear Laterals x 30 reps SUPER LIGHT (just do these standing, leaned over since you don't have an Incline Bench)
Flat Dumbbell Tricep Extensions x 50 SUPER light
Standing Hammer Curls x 50 SUPER light
Jump Rope 30 seconds
Rest 60 sec
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/28/20
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 Dog x 12 each side
Bodyweight Crunches x 20-25
Hip Thrusts x 20
Calf Rases x 15-20
Rest 90 seconds and roll calves, piriformis, quads, hamstrings, or lats
3 Sets
Situps x 10
Crossbench Dumbbell Pullovers x 15
Walking Dumbbell Lunges x 8 each leg
Rest 90 sec and roll inner thigh, quads, pecs, lats, and/or stretch quads
2-3 Sets
Bosu Ball Crunch x 15-20
Flat Flyes x 10-12
One Arm Dumbbell Rows x 10-12
Jump Rope x 30 seconds
Rest 90 seconds and stretch calves, pecs,, quads, hamstrings
2-3 Sets
Standing Hammer Curls x 15-20
Lying Dumbbell Triceps Extensions x 15-20
Run for 2 minutes continuously (even if its just jogging in place in the living room)
Rest 2 minutes and stretch anything that needs it
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 12 each side
Bodyweight Crunches x 20-25
Hip Thrusts x 20
Calf Rases x 15-20
Rest 90 seconds and roll calves, piriformis, quads, hamstrings, or lats
3 Sets
Situps x 10
Crossbench Dumbbell Pullovers x 15
Walking Dumbbell Lunges x 8 each leg
Rest 90 sec and roll inner thigh, quads, pecs, lats, and/or stretch quads
2-3 Sets
Bosu Ball Crunch x 15-20
Flat Flyes x 10-12
One Arm Dumbbell Rows x 10-12
Jump Rope x 30 seconds
Rest 90 seconds and stretch calves, pecs,, quads, hamstrings
2-3 Sets
Standing Hammer Curls x 15-20
Lying Dumbbell Triceps Extensions x 15-20
Run for 2 minutes continuously (even if its just jogging in place in the living room)
Rest 2 minutes and stretch anything that needs it
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/24/20
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
Bird Dog x 12 each side
Bodyweight Crunches x 20-25
Step Ups x 10 each
Hip Thrusts x 20
Rest 90 seconds piriformis, quads, hamstrings
3 Sets
Bench Push-up x 3-7
One Arm Dumbbell Rows x 3-5
Crossbench Dumbbell Pullovers x 15
Bodyweight Stepping Lunges x 5-8 each side
Rest 90 seconds piriformis, quads, hamstrings
3 sets
Situps x 5-12
Lying Dumbbell Triceps Extensions x 25-30
Calf raises x 30-45
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
1 set
Jog for 6 minutes continuously (even if its just jogging in place in the living room)
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/20/20
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 dog x 13-15 each side
Crunches x 15
Bodyweight Walking Lunges x 8 each leg
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Flat Dumbbell Bench Press x 8-10
Jump Rope x 30 sec
Dumbbell Upright Rows x 13-15
Crossbench Dumbbell Pullovers x 10-12
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
3 sets
Calf Raises x 20-30
Weighted Crunches x 10-15
Rockups x 15-20
Floor Cobra x 5-8
Dumbbell Tricep Extensions x 25-35
Standing Hammer Curls x 25-30
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
1 set
Jog for 6 minutes continuously (even if its just jogging in place in the living room)
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 dog x 13-15 each side
Crunches x 15
Bodyweight Walking Lunges x 8 each leg
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Flat Dumbbell Bench Press x 8-10
Jump Rope x 30 sec
Dumbbell Upright Rows x 13-15
Crossbench Dumbbell Pullovers x 10-12
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
3 sets
Calf Raises x 20-30
Weighted Crunches x 10-15
Rockups x 15-20
Floor Cobra x 5-8
Dumbbell Tricep Extensions x 25-35
Standing Hammer Curls x 25-30
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
1 set
Jog for 6 minutes continuously (even if its just jogging in place in the living room)
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/18/20
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 dog x 10-12 each side
Crunches x 10
Situps x 5
Crunches x 20
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Knee Pushups x 5-10
Crossbench Dumbbell Pullovers x 10-12
Side Laterals x 15-20
Bodyweight Walking Lunges x 5-12 each leg
Calf Raises x 20-30
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
3 sets
Bosu Ball Crunches x 10-15
One Arm Dumbbell Rows x 20-25 each arm
Step Ups x 8-10 each leg
Dumbbell Tricep Extensions x 10-15
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Jog for 3 minutes continuously (even if its just jogging in place in the living room)
Rest 90 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 dog x 10-12 each side
Crunches x 10
Situps x 5
Crunches x 20
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Knee Pushups x 5-10
Crossbench Dumbbell Pullovers x 10-12
Side Laterals x 15-20
Bodyweight Walking Lunges x 5-12 each leg
Calf Raises x 20-30
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
3 sets
Bosu Ball Crunches x 10-15
One Arm Dumbbell Rows x 20-25 each arm
Step Ups x 8-10 each leg
Dumbbell Tricep Extensions x 10-15
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Jog for 3 minutes continuously (even if its just jogging in place in the living room)
Rest 90 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/13/20
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 dog x 10-12 each side
Bosu Ball Crunch x 10-15
Pushup Position x 20-40 sec
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Flat Flyes x 15
Crossbench Dumbbell Pullovers x 10-12
Crunches x 25-30
Bodyweight Walking Lunges x 5-10 each leg
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
2 sets
Floor Cobra x 5
Dumbbell Front Raises x 10
Incline Dumbbell Curls x 20-25 (just perform seated on flat bench rather than at incline)
Dumbbell Tricep Extensions x 20-25
Calf Raises x 20-25
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Jog for 2 minutes continuously (even if its just jogging in place in the living room)
Rest 90 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 dog x 10-12 each side
Bosu Ball Crunch x 10-15
Pushup Position x 20-40 sec
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, inner thighs, or hamstrings
3 sets
Flat Flyes x 15
Crossbench Dumbbell Pullovers x 10-12
Crunches x 25-30
Bodyweight Walking Lunges x 5-10 each leg
Rest 2 minutes and roll calves, inner thighs, piriformis, IT bands, and/or stretch calves
2 sets
Floor Cobra x 5
Dumbbell Front Raises x 10
Incline Dumbbell Curls x 20-25 (just perform seated on flat bench rather than at incline)
Dumbbell Tricep Extensions x 20-25
Calf Raises x 20-25
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Jog for 2 minutes continuously (even if its just jogging in place in the living room)
Rest 90 sec and stretch quads, calves, hamstrings
Cooldown
Roll side of hips, Quads, inner thighs, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/11/20
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 dog x 10-12 each side
Bosu Ball Crunch x 10-15
Calf Raises x 12-20
Rest 2 minutes and roll lats, piriformis, quads, or hamstrings
2-3 sets
Knee Pushups x 8-12
Bodyweight Hip Thrusts x 25
One Leg Balance x 20 seconds
Bodyweight Walking Lunges x 5 each leg
Rest 2 minutes and roll calves, piriformis, IT bands, and/or stretch calves
2 sets
Floor Cobra x 8-12
Side Laterals x 10
Dumbbell Step Ups x 8 each leg
Crossbench Dumbbell Pullovers x 10-12
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Crunches x 15
Rockups x 15
Standing Hammer Curls x 15
Dumbbell Tricep Extensions x 15
Rest 30 sec and roll inner thigh, quads, pecs, and/or stretch quads
Cooldown
Roll side of hips, Quads, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 dog x 10-12 each side
Bosu Ball Crunch x 10-15
Calf Raises x 12-20
Rest 2 minutes and roll lats, piriformis, quads, or hamstrings
2-3 sets
Knee Pushups x 8-12
Bodyweight Hip Thrusts x 25
One Leg Balance x 20 seconds
Bodyweight Walking Lunges x 5 each leg
Rest 2 minutes and roll calves, piriformis, IT bands, and/or stretch calves
2 sets
Floor Cobra x 8-12
Side Laterals x 10
Dumbbell Step Ups x 8 each leg
Crossbench Dumbbell Pullovers x 10-12
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
2 sets
Crunches x 15
Rockups x 15
Standing Hammer Curls x 15
Dumbbell Tricep Extensions x 15
Rest 30 sec and roll inner thigh, quads, pecs, and/or stretch quads
Cooldown
Roll side of hips, Quads, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/6/20
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.
2-3 sets
Bird dog x 10-12 each side
Crunches x 15
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, or hamstrings
2-3 sets
Front Raises x 10
Side Laterals x 10
One Leg Balance x 20 seconds
Calf Raises x 12-20
Rest 2 minutes and roll calves, piriformis, IT bands, and/or stretch calves
2-3 sets
Flat Dumbbell Bench Press x 12-15
Crossbench Dumbbell Pullovers x 10-12
Bodyweight Walking Lunges x 5-12 each leg
Bench Plank x 30 seconds
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
Cooldown
Roll side of hips, Quads, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
2-3 sets
Bird dog x 10-12 each side
Crunches x 15
Bodyweight Hip Thrusts x 25
Rest 2 minutes and roll lats, piriformis, quads, or hamstrings
2-3 sets
Front Raises x 10
Side Laterals x 10
One Leg Balance x 20 seconds
Calf Raises x 12-20
Rest 2 minutes and roll calves, piriformis, IT bands, and/or stretch calves
2-3 sets
Flat Dumbbell Bench Press x 12-15
Crossbench Dumbbell Pullovers x 10-12
Bodyweight Walking Lunges x 5-12 each leg
Bench Plank x 30 seconds
Rest 2 minutes and roll inner thigh, quads, pecs, and/or stretch quads
Cooldown
Roll side of hips, Quads, hamstrings, and IT bands thoroughly.
Roll and stretch: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff.
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
2/4/20
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 Dog x 12 each side
Bodyweight Crunches x 15-20
Bodyweight Walking Lunges x 6-8 each
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Floor Cobra x 8
Dumbbell Front Raises x 8
Side Laterals x 8 (these will burn pretty bad)
Bosu Ball Crunches x 10-15
Rest 90 seconds and roll lats, piriformis, quads
3 sets
Flat Dumbbell Bench Press x 13-15
One Arm Dumbbell Rows x 13-15 each
Dumbbell Stepping Lunges in Place x 6-10 each leg
Dumbbell Pullovers x 13-15 (begin to increase the weight a little if you feel comfortable with it)
Calf Raises x 15-20
Rest 90 seconds and roll lats, piriformis, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 12 each side
Bodyweight Crunches x 15-20
Bodyweight Walking Lunges x 6-8 each
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Floor Cobra x 8
Dumbbell Front Raises x 8
Side Laterals x 8 (these will burn pretty bad)
Bosu Ball Crunches x 10-15
Rest 90 seconds and roll lats, piriformis, quads
3 sets
Flat Dumbbell Bench Press x 13-15
One Arm Dumbbell Rows x 13-15 each
Dumbbell Stepping Lunges in Place x 6-10 each leg
Dumbbell Pullovers x 13-15 (begin to increase the weight a little if you feel comfortable with it)
Calf Raises x 15-20
Rest 90 seconds and roll lats, piriformis, hamstrings
Cooldown
Roll side of hips, Quads, and IT bands thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
1/7/20
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 Dog x 12 each side
Bodyweight Crunches x 30-40 reps
Walking Bodyweight Lunges x 8-10 each
Hip Thrusts x 25-30 reps
Rest 90 seconds and Roll piriformis or Roll lats or Quads between each set
3 sets
Knee Pushups x 12-18
Bicycles x 20 each side
Rest 90 sec and Roll lats or pecs between each set
1 Set
Jump Rope x 20-30 sec
Situps x 10-15 or AMAP, whichever comes first
Jump Rope x 20-30 sec
Bodyweight Stepping Lunges in Place x 30 seconds
Jump Rope x 20-30 sec
Rest 90 seconds and Stretch Calves & Quads
2 Sets
Floor Cobra x 10-15
Standing Calf Raise x 15-20 (focus on the stretch with every rep)
Rest 90 seconds and Stretch Calves, Quads, &/or Hamstrings
1-2 sets
Jog Outside 2-3 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll any of the following as time permits: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 12 each side
Bodyweight Crunches x 30-40 reps
Walking Bodyweight Lunges x 8-10 each
Hip Thrusts x 25-30 reps
Rest 90 seconds and Roll piriformis or Roll lats or Quads between each set
3 sets
Knee Pushups x 12-18
Bicycles x 20 each side
Rest 90 sec and Roll lats or pecs between each set
1 Set
Jump Rope x 20-30 sec
Situps x 10-15 or AMAP, whichever comes first
Jump Rope x 20-30 sec
Bodyweight Stepping Lunges in Place x 30 seconds
Jump Rope x 20-30 sec
Rest 90 seconds and Stretch Calves & Quads
2 Sets
Floor Cobra x 10-15
Standing Calf Raise x 15-20 (focus on the stretch with every rep)
Rest 90 seconds and Stretch Calves, Quads, &/or Hamstrings
1-2 sets
Jog Outside 2-3 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll any of the following as time permits: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
1/3/20
First Workout back after skiing
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 Dog x 10 each side
Weighted Crunches x 20-25
Hip Thrusts x 20
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Weighted Bosu ball crunch x 15
Flat Dumbbell Bench Press x 13-15
Walking Dumbbell Lunges x 10-15 each leg
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs.
3 sets
Standing Dumbbell Hammer Curls x 13-15
Lying Dumbbell Tricep Extensions x 13-15
Calf Raises x 15-20 reps
Rest 90 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch calves.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
First Workout back after skiing
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 Dog x 10 each side
Weighted Crunches x 20-25
Hip Thrusts x 20
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Weighted Bosu ball crunch x 15
Flat Dumbbell Bench Press x 13-15
Walking Dumbbell Lunges x 10-15 each leg
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs.
3 sets
Standing Dumbbell Hammer Curls x 13-15
Lying Dumbbell Tricep Extensions x 13-15
Calf Raises x 15-20 reps
Rest 90 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch calves.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/26/19
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 Dog x 15 each side
Step Ups x 12 each side
Weighted Crunches x 20-25
Hip Thrusts x 20-25
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Bosu Ball Balance x 20 seconds (have something stable available to grab on to if need be)
Knee Pushups x AMAP
Walking Dumbbell Lunges x 15-20 each leg
Calf Raises x 30-40 reps
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra x 10-15
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch pecs.
2-3 sets
Jog for 2-3 min - (focus on relaxing your stride and staying aware of stability in your core muscles... breath deep and steady).
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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 Dog x 15 each side
Step Ups x 12 each side
Weighted Crunches x 20-25
Hip Thrusts x 20-25
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Bosu Ball Balance x 20 seconds (have something stable available to grab on to if need be)
Knee Pushups x AMAP
Walking Dumbbell Lunges x 15-20 each leg
Calf Raises x 30-40 reps
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra x 10-15
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch pecs.
2-3 sets
Jog for 2-3 min - (focus on relaxing your stride and staying aware of stability in your core muscles... breath deep and steady).
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/24/19
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.
4 sets
Hip Thrusts x 20-25
Weighted Crunches x 20-25
Calf Raises x 30-35
Rest 60-90 seconds and roll quads and stretch quads.
3 sets
Dumbbell Flyes x 10-12
Dumbbell Pullovers x 10-12
Dumbbell Walking Lunges x 6-8 each (go as heavy as you can handle for that rep range)
Hip Thrusts x 10-15 (doing these twice today is not a mistake lol)
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra for reps x 8-10
Weighted Bosu ball crunch x 15-20
Bodyweight Walking Lunges x 15 each leg
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
1-2 sets
Jog lightly 3-4 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
4 sets
Hip Thrusts x 20-25
Weighted Crunches x 20-25
Calf Raises x 30-35
Rest 60-90 seconds and roll quads and stretch quads.
3 sets
Dumbbell Flyes x 10-12
Dumbbell Pullovers x 10-12
Dumbbell Walking Lunges x 6-8 each (go as heavy as you can handle for that rep range)
Hip Thrusts x 10-15 (doing these twice today is not a mistake lol)
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra for reps x 8-10
Weighted Bosu ball crunch x 15-20
Bodyweight Walking Lunges x 15 each leg
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
1-2 sets
Jog lightly 3-4 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/20/19
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.
Ski Prep Workout
3 sets
Walking Bodyweight Lunges x 8 each leg
Stepping Lunges x 8 each leg
Bosu Ball Crunches x 15-20
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Bosu Ball Balance x 20-30 seconds
Step Ups x 15 left leg
Dumbbell Pullovers x 13-15
Step Ups x 15 right leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 Sets
One leg Balance with performing Dumbbell Upright Rows x 8 reps on each leg
Dumbbell Sumo Deadlift x 15 (with a very tiny weight and don't go all the way down...just go as low as the current hip flexibility will allow)
Calf Raises with holding a dumbbell in one hand x 18-20
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
1 set
Jog lightly 3-4 minutes
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Ski Prep Workout
3 sets
Walking Bodyweight Lunges x 8 each leg
Stepping Lunges x 8 each leg
Bosu Ball Crunches x 15-20
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Bosu Ball Balance x 20-30 seconds
Step Ups x 15 left leg
Dumbbell Pullovers x 13-15
Step Ups x 15 right leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 Sets
One leg Balance with performing Dumbbell Upright Rows x 8 reps on each leg
Dumbbell Sumo Deadlift x 15 (with a very tiny weight and don't go all the way down...just go as low as the current hip flexibility will allow)
Calf Raises with holding a dumbbell in one hand x 18-20
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
1 set
Jog lightly 3-4 minutes
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/17/19
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.
Ski Prep Workout
3 sets
Bosu Ball Crunches x 15-20 reps
Bosu Ball Balance x 20-30 seconds
One Leg Spilt Squat x 6-8 reps each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Flat Flyes x 10-12
Dumbbell Pullovers x 13-15
Dumbbell Stepping Lunges x 10 each leg
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 Sets
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Dumbbell Sumo Deadlift x 10
Walking Bodyweight Lunges x 10 each leg
Calf Raises with holding a dumbbell in one hand x 18-20
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
2-3 sets
Jog lightly 3-4 minutes
Rest 90 seconds and stretch calves, quads, and/or hamstrings.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Ski Prep Workout
3 sets
Bosu Ball Crunches x 15-20 reps
Bosu Ball Balance x 20-30 seconds
One Leg Spilt Squat x 6-8 reps each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Flat Flyes x 10-12
Dumbbell Pullovers x 13-15
Dumbbell Stepping Lunges x 10 each leg
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 Sets
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Dumbbell Sumo Deadlift x 10
Walking Bodyweight Lunges x 10 each leg
Calf Raises with holding a dumbbell in one hand x 18-20
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
2-3 sets
Jog lightly 3-4 minutes
Rest 90 seconds and stretch calves, quads, and/or hamstrings.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/12/19
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.
Ski Prep Workout
3 sets
Bosu Ball Balance x 20-30 seconds
One Leg Spilt Squat x 4-6 reps each leg
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Bench Pushups x AMAP
Dumbbell Walking Lunges x 6-8 each leg
Walking Bodyweight Lunges x 10 each leg
Calf Raises x 20-25
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 sets
Weighted Crunches x 30
Pushup Position x 30 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2-3 sets
Jog lightly 2-3 minutes
Rest 90 seconds and stretch calves, quads, and/or hamstrings.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Ski Prep Workout
3 sets
Bosu Ball Balance x 20-30 seconds
One Leg Spilt Squat x 4-6 reps each leg
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Bench Pushups x AMAP
Dumbbell Walking Lunges x 6-8 each leg
Walking Bodyweight Lunges x 10 each leg
Calf Raises x 20-25
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 sets
Weighted Crunches x 30
Pushup Position x 30 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2-3 sets
Jog lightly 2-3 minutes
Rest 90 seconds and stretch calves, quads, and/or hamstrings.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/10/19
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Front Raise with Dumbbells x 8
Walking Lunges bodyweight only x 8-10 each leg
Calf Raises x 15 reps stretch deep at the bottom of each rep
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
2 sets
Floor Cobra x 5-7 reps
Bicycles x 15-20 each side
Incline Dumbbell Curls x 10-12
Jump Rope x 20 seconds
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Bench Press (dumbbell) Parallel Dumbbell Bench Press x 10-12
Dumbbell Sumo Deadlift (light weight) x 5-10
Dumbbell Pullovers x 10-12
Hip Thrusts x 15-20
Rest 30 sec and stretch hamstrings
3 sets
Jog lightly 60-90 seconds
Rest 75 sec and stretch calves, quads, and/or hamstrings.
Cooldown
Quick Foam Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Front Raise with Dumbbells x 8
Walking Lunges bodyweight only x 8-10 each leg
Calf Raises x 15 reps stretch deep at the bottom of each rep
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
2 sets
Floor Cobra x 5-7 reps
Bicycles x 15-20 each side
Incline Dumbbell Curls x 10-12
Jump Rope x 20 seconds
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Bench Press (dumbbell) Parallel Dumbbell Bench Press x 10-12
Dumbbell Sumo Deadlift (light weight) x 5-10
Dumbbell Pullovers x 10-12
Hip Thrusts x 15-20
Rest 30 sec and stretch hamstrings
3 sets
Jog lightly 60-90 seconds
Rest 75 sec and stretch calves, quads, and/or hamstrings.
Cooldown
Quick Foam Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/5/19
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Pushup Position x 20-30 sec
Calf Raises x 15 reps stretch deep at the bottom of each rep
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Hip Thrusts x 20
Stepping Lunges in place with bodyweight only x 4-6 each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads, stretch calves.
3 Sets
Reverse Crunches x 5
Knee Pushups x AMAP
Bodyweight Crunches x 15-20
Floor Cobra x 5 reps
Walking Lunges holding dumbbells in your hands x 4-8 each leg
Walking Lunges bodyweight only x 4-8 each leg
Rest 90 seconds and any of the following: foam roll lats, roll spinal erectors, roll quads, roll piriformis, stretch pecs with dumbbells.
2 sets
Jog lightly 60-90 seconds
Rest 90 sec and stretch calves, quads, and hamstrings.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Pushup Position x 20-30 sec
Calf Raises x 15 reps stretch deep at the bottom of each rep
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Hip Thrusts x 20
Stepping Lunges in place with bodyweight only x 4-6 each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll piriformis, roll quads, stretch calves.
3 Sets
Reverse Crunches x 5
Knee Pushups x AMAP
Bodyweight Crunches x 15-20
Floor Cobra x 5 reps
Walking Lunges holding dumbbells in your hands x 4-8 each leg
Walking Lunges bodyweight only x 4-8 each leg
Rest 90 seconds and any of the following: foam roll lats, roll spinal erectors, roll quads, roll piriformis, stretch pecs with dumbbells.
2 sets
Jog lightly 60-90 seconds
Rest 90 sec and stretch calves, quads, and hamstrings.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/2/19
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Rockups x 10-15
Rest 90 sec and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
One-arm Dumbbell Rows x 10-12
Stepping Lunges in place with bodyweight only x 4-6 each leg
Walking Lunges with dumbbells in your hands x 4-8 each leg
Stretch Pecs with Dumbbells x 60 sec
Rest 90 seconds and foam roll lats, roll spinal erectors, roll quads, roll piriformis.
2 sets
Knee Pushups x AMAP
Bicycles x 15-20 each side
Lying Dumbbell Tricep Extensions x 13-15
One Leg Balance while performing Side Laterals x 7 each leg
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and do any of the following: roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
2 sets
Jog lightly 60-90 seconds
Rest 90 sec and stretch calves, quads, and hamstrings.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15-20
Rockups x 10-15
Rest 90 sec and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
One-arm Dumbbell Rows x 10-12
Stepping Lunges in place with bodyweight only x 4-6 each leg
Walking Lunges with dumbbells in your hands x 4-8 each leg
Stretch Pecs with Dumbbells x 60 sec
Rest 90 seconds and foam roll lats, roll spinal erectors, roll quads, roll piriformis.
2 sets
Knee Pushups x AMAP
Bicycles x 15-20 each side
Lying Dumbbell Tricep Extensions x 13-15
One Leg Balance while performing Side Laterals x 7 each leg
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and do any of the following: roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
2 sets
Jog lightly 60-90 seconds
Rest 90 sec and stretch calves, quads, and hamstrings.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/26/19
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.
Workout
3 sets
Pushup Position (floor) x 30-45 seconds
Weighted Crunches with a weight behind your head x 15-20
Rockups x 15-20
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP (as many as possible)
One Leg Balance x 20 sec each leg
Floor Cobra x 5-8 reps (DO NOT tense your lower back on this one)
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis. Stretch Pecs
3 sets
Walking Lunges x 10-12 each leg
Hip Thrusts x 25 reps bodyweight only
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
2 sets
Lying Dumbbell Tricep Extensions x 15-20
Incline Dumbbell Curls x 15-20 (no incline. Just sit upright on the edge of the bench)
Step Ups x 10-15 each leg
No Rest
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, chest on doorway or with dumbbells laying on bench
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.
Workout
3 sets
Pushup Position (floor) x 30-45 seconds
Weighted Crunches with a weight behind your head x 15-20
Rockups x 15-20
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP (as many as possible)
One Leg Balance x 20 sec each leg
Floor Cobra x 5-8 reps (DO NOT tense your lower back on this one)
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis. Stretch Pecs
3 sets
Walking Lunges x 10-12 each leg
Hip Thrusts x 25 reps bodyweight only
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
2 sets
Lying Dumbbell Tricep Extensions x 15-20
Incline Dumbbell Curls x 15-20 (no incline. Just sit upright on the edge of the bench)
Step Ups x 10-15 each leg
No Rest
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, chest on doorway or with dumbbells laying on bench
11/21/19
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.
Workout
3 sets
Bodyweight Only Crunches x10
Reverse Crunches x 10
Weighted Crunches with a weight behind your head x 10
Rockups x 15
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Low Incline Rear Laterals x 10-12 (you should probably be able to prop up on end of your bench slightly for this. If not, just do the standing leaned over version instead of laying on the bench.
One Leg Balance while performing Side Laterals x 7 each leg
Walking Lunges x 8-12 each leg
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
3 sets
Flat Flyes x 10-12 reps
Lying Dumbbell Tricep Extensions x 13-15
One-arm Dumbbell Rows x 10-12
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
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.
Workout
3 sets
Bodyweight Only Crunches x10
Reverse Crunches x 10
Weighted Crunches with a weight behind your head x 10
Rockups x 15
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Low Incline Rear Laterals x 10-12 (you should probably be able to prop up on end of your bench slightly for this. If not, just do the standing leaned over version instead of laying on the bench.
One Leg Balance while performing Side Laterals x 7 each leg
Walking Lunges x 8-12 each leg
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
3 sets
Flat Flyes x 10-12 reps
Lying Dumbbell Tricep Extensions x 13-15
One-arm Dumbbell Rows x 10-12
Standing Calf Raises x 10-15 reps with a deep stretch and pause at bottom of each rep
Rest 90 seconds and roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/19/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Weighted Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors and piriformis
3 sets
Flat Dumbbell Bench Press x 13-15 reps
Dumbbell Front Raise x 10-12
Rest 2 minutes and foam roll lats, roll rotator cuff, roll pecs during rest periods
3 sets
Weighted Crunches x 12
Bicycles x 12-15 reps each side
Rockups x 15-20 reps
Hip Thrusts x 20-25 bodyweight only
Rest 90 seconds and foam roll spinal erectors, quads, piriformis, and/or side of hip between sets
3 sets
One Leg Balance x 20 seconds standing on each leg
Walking Lunges x 8-10 each leg holding dumbbells at your sides
Step Ups x 8-10 each leg holding dumbbells at your sides
Standing Calf Raise x 15 reps (get a deep smooth stretch on each rep)
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, piriformis, and/or inner thighs during rest periods
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Weighted Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors and piriformis
3 sets
Flat Dumbbell Bench Press x 13-15 reps
Dumbbell Front Raise x 10-12
Rest 2 minutes and foam roll lats, roll rotator cuff, roll pecs during rest periods
3 sets
Weighted Crunches x 12
Bicycles x 12-15 reps each side
Rockups x 15-20 reps
Hip Thrusts x 20-25 bodyweight only
Rest 90 seconds and foam roll spinal erectors, quads, piriformis, and/or side of hip between sets
3 sets
One Leg Balance x 20 seconds standing on each leg
Walking Lunges x 8-10 each leg holding dumbbells at your sides
Step Ups x 8-10 each leg holding dumbbells at your sides
Standing Calf Raise x 15 reps (get a deep smooth stretch on each rep)
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, piriformis, and/or inner thighs during rest periods
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
11/14/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Weighted Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors and piriformis
3 sets
Flat Flyes x 13-15 reps
One-arm Dumbbell Rows x 10-12 each side
Standing Calf Raise x 15-20 reps (get a deep smooth stretch on each rep)
Rest 2 minutes and foam roll calves, piriformis, lats, and/or pecs during rest periods
3 sets
One Leg Balance while performing Side Laterals x 7 reps of laterals standing on each leg
Walking Lunges x 8-10 each leg holding dumbbells
Hip Thrusts x 20-25 light weight on the hips
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, piriformis, and/or inner thighs during rest periods
2 sets
Bench Plank x 30-45 seconds
Weighted Crunches x 10-15 reps
Rockups x 15-20 reps
Rest 90 seconds and foam roll spinal erectors, quads, piriformis, and/or side of hip between sets
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Weighted Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors and piriformis
3 sets
Flat Flyes x 13-15 reps
One-arm Dumbbell Rows x 10-12 each side
Standing Calf Raise x 15-20 reps (get a deep smooth stretch on each rep)
Rest 2 minutes and foam roll calves, piriformis, lats, and/or pecs during rest periods
3 sets
One Leg Balance while performing Side Laterals x 7 reps of laterals standing on each leg
Walking Lunges x 8-10 each leg holding dumbbells
Hip Thrusts x 20-25 light weight on the hips
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, piriformis, and/or inner thighs during rest periods
2 sets
Bench Plank x 30-45 seconds
Weighted Crunches x 10-15 reps
Rockups x 15-20 reps
Rest 90 seconds and foam roll spinal erectors, quads, piriformis, and/or side of hip between sets
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
11/12/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors, quads, or piriformis
3 sets
Flat Dumbbell Bench Press x 13-15 reps
Walking Lunges x 6-8 each leg bodyweight only
Hip Thrusts x 20-25 without a bar on the hips
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, calves, piriformis, and/or inner thighs during rest periods
3 sets
One Leg Balance x 20 seconds each leg
Rockups x 15
Bench Plank x 30-45 seconds
Calf Raises x 15 reps with a deep stretch on each rep
Rest 90 seconds and foam roll spinal erectors, calves, quads, piriformis, and/or side of hip between sets
3 sets
One arm Dumbbell Rows x 10-12 reps each arm
Incline Dumbbell Curls x 13-15 (just do them seated upright on the bench if its not adjustable)
Step Ups x 12-15 reps each leg on a 10-12" tall step with bodyweight only - if too easy, hold small dumbbells.
Rest 90 seconds and use the time for any of the following: roll rotator cuffs, lats, pecs, Quads, Piriformis, calves. Stretch quads on swiss ball, stretch hamstrings, stretch calves.
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up on bench.
Workout
3 sets
Crunches x 15-20 reps
Rest 60 sec and roll spinal erectors, quads, or piriformis
3 sets
Flat Dumbbell Bench Press x 13-15 reps
Walking Lunges x 6-8 each leg bodyweight only
Hip Thrusts x 20-25 without a bar on the hips
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, calves, piriformis, and/or inner thighs during rest periods
3 sets
One Leg Balance x 20 seconds each leg
Rockups x 15
Bench Plank x 30-45 seconds
Calf Raises x 15 reps with a deep stretch on each rep
Rest 90 seconds and foam roll spinal erectors, calves, quads, piriformis, and/or side of hip between sets
3 sets
One arm Dumbbell Rows x 10-12 reps each arm
Incline Dumbbell Curls x 13-15 (just do them seated upright on the bench if its not adjustable)
Step Ups x 12-15 reps each leg on a 10-12" tall step with bodyweight only - if too easy, hold small dumbbells.
Rest 90 seconds and use the time for any of the following: roll rotator cuffs, lats, pecs, Quads, Piriformis, calves. Stretch quads on swiss ball, stretch hamstrings, stretch calves.
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
11/7/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Hip Thrusts x 20-25 without a bar on the hips
Step Ups x 10-12 reps each leg (holding dumbbells)
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, calves, piriformis, and/or inner thighs during rest periods
3 sets
Regular Crunches on floor x 10
Rockups x 15
Bench Plank x 30-45 seconds
Rest 90 seconds and foam roll spinal erectors, quads, piriformis and/or side of hip between sets
3 sets
Side Laterals x 10-12 reps
Overhead Dumbbell Press x 10-15 reps
Incline Dumbbell Hammer Curls x 10-15 (just do them seated in a chair rather than an incline bench)
One Leg Balance x 20 seconds each leg
Rest 90 seconds and use the time for any of the following: roll rotator cuffs, lats, pecs, Quads, Piriformis, calves. Stretch quads on swiss ball, stretch hamstrings, stretch calves.
2 sets
Calf Raises x 20-25 reps with a deep stretch on each rep
Rest 2 min and roll and stretch calves during rep periods
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench or coffee table or something
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis
Roll on lacrosse ball: Piriformis and Side of Hip
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Hip Thrusts x 20-25 without a bar on the hips
Step Ups x 10-12 reps each leg (holding dumbbells)
Rest 2 minutes and foam roll spinal erectors, quads, IT bands, calves, piriformis, and/or inner thighs during rest periods
3 sets
Regular Crunches on floor x 10
Rockups x 15
Bench Plank x 30-45 seconds
Rest 90 seconds and foam roll spinal erectors, quads, piriformis and/or side of hip between sets
3 sets
Side Laterals x 10-12 reps
Overhead Dumbbell Press x 10-15 reps
Incline Dumbbell Hammer Curls x 10-15 (just do them seated in a chair rather than an incline bench)
One Leg Balance x 20 seconds each leg
Rest 90 seconds and use the time for any of the following: roll rotator cuffs, lats, pecs, Quads, Piriformis, calves. Stretch quads on swiss ball, stretch hamstrings, stretch calves.
2 sets
Calf Raises x 20-25 reps with a deep stretch on each rep
Rest 2 min and roll and stretch calves during rep periods
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch of Hamstrings with leg up on bench or coffee table or something
Stretch Quads on swiss ball or simply standing with hand
Stretch calves.
11/5/19
Warmup Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis Roll on lacrosse ball: Piriformis and Side of Hip Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up. Workout 4 sets Regular Crunches on floor x 20-25 Rockups x 15-20 Rest 90 seconds and foam roll spinal erectors, quads, piriformis and side of hip between sets 3 sets Walking Lunges x 6-8 reps each leg Hip Thrusts x 20-25 without a bar on the hips Rest 2 minutes and foam roll quads, IT bands, calves, piriformis, and inner thighs during rest periods 3 sets Incline Dumbbell Curls x 12-15 reps (just do them seated in a chair rather than an incline bench) Two Arm Dumbbell Upright Rows x 12-15 reps Flat Bench Dumbbell Tricep Extension x 12-15 each arm Rest 90 seconds and use the time for any of the following: roll rotator cuffs, lats, pecs, Quads, Piriformis, calves. Stretch quads on swiss ball, stretch hamstrings, stretch calves. 2 sets Calf Raises x 20-25 reps with a deep stretch on each rep Rest 2 min and roll and stretch calves during rep periods Cooldown Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis Stretch of Hamstrings with leg up on bench or coffee table or something Stretch Quads on swiss ball or simply standing with hand 10/29/19
Warmup Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis Roll on lacrosse ball: Piriformis and Side of Hip Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up. Workout 5 sets Regular Crunches on floor x 25 Rest 90 seconds and foam roll spinal erectors, quads, piriformis and side of hip between sets 3 sets Hip Thrusts x 20-25 without a bar on the hips this time One Arm Dumbbell Rows x 15-20 each arm Rest 90 seconds and use the time for any of the following: foam roll Quads, roll Piriformis on lacrosse ball, roll calves, stretch quads on swiss ball, stretch hamstrings, stretch calves. 3 sets Incline Dumbbell Curls x 13-15 reps (just do them seated in a chair rather than an incline bench) Walking Lunges x 4 reps each leg (should be easy but your legs/glutes may be tired by now....focus on form and take long steps) Rest 90 seconds and use the time for any of the following: foam roll quads, stretch quads with swiss ball, roll calves, and stretch calves. Cooldown Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis Stretch of Hamstrings with leg up on bench or coffee table or something Stretch Quads on swiss ball or simply standing with hand |
Current Goals
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