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Marie

2/18/21
​

3 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Plank x 30-45 sec
​Crunches x 25
Seated Dumbbell External Rotation x 10-12 each side

​Rest 60 sec and roll piriformis, quads, inner thigh, or IT bands

Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall

3 sets
One Arm Dumbbell Rows x 15-25
Calf Raises x 12-15 Tempo 1210
Broomstick Good Mornings x 15-25
​Rest 60 sec and and roll piriformis, or stretch hamstrings

​
3 sets
Situps x 12

Lying Dumbbell Tricep Extensions x 15-25
Dumbbell Sumo Deadllift with a Kettlebell Instead x 10-12
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors

​
3 sets
Floor Cobra x 8
Standing Hammer Curls x 15-25
Stepping Bodyweight Lunges in Place x 8-10 each leg

​​Rest 75 sec and stretch pecs in doorway, roll or stretch lats, roll rotator cuffs, or stretch quads standing

​​​​Cooldown as needed and as time permits
​Take 5 minutes to do a Quick Foam Roll of any of the main muscles that feel like they need it: 
Foam Roller: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats
Trigger Point Ball or Medicine Ball: Hamstrings
Lacrosse Ball: Piriformis and Side of Hip, pec, rotator cuff

Stretch: Hamstrings with leg up on Bench, Hamstrings laying on Floor with leg up, Calves against wall
10/23/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Crunches x 25 reps
Bird Dog x 12-15 each
Rest 60 sec

Stretch hamstrings with leg up, roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.

3 sets
Situps x 20
Rockups x 20 reps
Broomstick Good Mornings x 15-20
Calf Raises x 20-25
​Rest 60 sec


3 sets
Lunge Pulse x 8-10 each leg

Cobras x 8-10
Bodyweight Squats x 15
Hip Thrusts x 20-25
Rest 60-90 sec

Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​.
10/8/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
4 sets
Crunches x 25 reps
Bird Dog x 12-15 each 
Rockups x 20 reps
Broomstick Good Mornings x 15-20
​Rest 90 sec and stretch hamstrings with leg up, roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.


3 sets
Cobras x 8-10
Bodyweight Squats x 20-25
Calf Raises x 20-25
Rest 90-120 sec and roll spinal erectors, roll piriformis, roll and stretch quads, stretch pecs with dumbbells. 


3 sets
One Leg Balance x 20 seconds each leg
Lunges x 5-8 each leg
Hip Thrusts x 20-25
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.

2 sets
Jump Rope or Pretend Jump Rope x 30-45 seconds
Bicycles x 20 each side
Rest 60 seconds


Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​.
5/29/20
​
​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.
​
4 sets
Crunches x 25 reps
Rockups x 25 reps
Pushup Position x 30 seconds
Rest 90 sec and stretch hamstrings with leg up, roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.

3 sets
Cobras x 10-12
Stepping Lunges in place bodyweight only x 8-12 each leg
Hip Thrusts x 20-25
Rest 90-120 sec and roll spinal erectors, roll piriformis, roll and stretch quads, stretch pecs with dumbbells. 

3 Sets
One Leg Balance x 20 seconds each leg while performing
Bodyweight Squats x 15-20 reps
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.

Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​.
5/28/20
​
​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
Knee Pushups x AMAP

Bodyweight Squats x 20
Situps x 20
Rest 30 sec

5 sets
Crunch with Leg Extensions x 10

Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

​3 sets
Dumbbell Sumo Deadlift x 10

Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves

2-3 sets
Shadow Boxing x 2 minutes
Rest 60 seconds


​​Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/26/20
​
​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

Crunches x 25
Broomstick Good Mornings x 15-20
Rest 30 sec

3 sets
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

​3 sets
Knee Pushups x AMAP
One Arm Dumbbell Row x 12-15 each arm
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves

2 sets
Very light outdoor light sprint x 45 seconds
Rest/walk slowly and/or stretch anything that needs it for 2 min
​
2-3 sets
Standing Hammer Curls x 12-15
Bodyweight Step Ups x 10 each leg
Rest 60 seconds


​​Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/22/20
​
​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
Jump Rope x 60 sec
Crunches x 25
Rest 30 sec

3 sets
Broomstick Good Mornings x 25
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
Crunch with Leg Extension x 15 each side
One Leg Stiff Leg Deadlift x 10 each side with no weight
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

2 sets
Light Jog x 2 minutes
Rest/walk slowly and/or stretch anything that needs it for 2 min
​
2-3 sets
Bench Pushups x AMAP
Burpees x 10
Mountain Climbers x 10 each side
Situps x 20
Rest 60 seconds

​​Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/21/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Bird Dog x 7 each side
Crunches x 35
Bodyweight Lunges x 5 each leg
No rest

4 sets
Pushups on the bench x AMAP
One Leg Stiff Leg Deadlift x 10 each side with no weight
Situps x 10
Broomstick Good Mornings x 15
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Sprint at Medium Effort x 30 seconds 
Rest 90-120 sec
​
2-3 sets
Bodyweight Split Squats x 5 each leg
Calf Raises x 25
Bodyweight Lunges x 5 each
Crunch with leg extension x 12 each leg
Rockups x 10-15
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/19/20
​
​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
Ball Crunches x 15-20
Bodyweight Lunges x 5 each leg
No rest

3 sets
​Dumbbell Stiff Leg Deadlift x 13-15
Overhead Dumbbell Press x 13-15
Regular Crunches x 30-40
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Side Laterals x 10-12
Squat Jumps x10
Bodyweight Lunges x 5 each
Rest 60 seconds

3 sets
Standing Hammer Curls x 20
Lying Dumbbell Tricep Extension x 20
Hip Thrusts x 20
Bodyweight Squats x 20
Rest 60-90 seconds

2 sets
​Situps x 15
Bicycles x 20 each side
Rockups x 15-20
Pushup Position x 30-60 (this will be harder than usual today)
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/15/20
​
​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.
​
5 sets
Bird Dogs x 10 each leg

Regular Crunches x 25
No rest

1 set
Shadow Boxing x 2 minutes
Situps x 20
Shadow Boxing x 2 minutes 
Bodyweight Squats x 20
Rest 90 seconds

3 sets
One Leg Stiff Leg Deadlift with no weight x 15 reps
Rest 60-90 seconds and stretch hamstrings

​3 sets
Pushup Position x 45-60 seconds
Reverse Bodyweight Lunges x 8 each leg

Calf Raises x 30
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

2 sets
Jump Rope x 60 sec
Rest 60 sec 

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/14/20
​
​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
Regular Crunches x 25
No rest

3 sets
Weighted Ball Crunches x 15
Dumbbell Stiff Leg Deadlift x 10-12
Bench Pushups x AMAP
​Bodyweight Lunges in place x 4 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings


2 sets
One Arm Dumbbell Row x 8-10
One Leg Split Squat x 8 each leg
Rest 75 sec

2 sets
Jump Rope x 60 sec
​Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Jump Rope x 60 sec
Rest 90 sec 

2  sets
Rear Laterals x 15-20 reps
Hip Thrusts x 30-40 reps
Rest 60 seconds

1 set
Very light intensity sprint, not at full effort x 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/12/20
​
​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 Ball Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg (do these extremely light today)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Overhead Dumbbell Press x 10-15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec 

3  sets
Renegade Row x 8 each side
Bodyweight One Leg Split Squats x 6 each leg

Bodyweight Lunges in Place x 8 each leg
Hip Thrusts x 30
Rest 75 sec

3 sets 
Dumbbell Front Squat x 15
Standing Calf Raises x 25-30
Stretch Pecs with dumbbells  x 60 sec (simply stretch them standing in a doorway instead)
​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/8/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​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 25
Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

5 sets
Weighted Ball Crunches x 15
Rockups x 25
Rest 90 sec 

3 sets
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 40
Rest 75 sec

3 sets 
Knee Pushups x AMAP
Rear Laterals x 15
Side Laterals x 15

Standing Hammer Curls x 30-50
​Rest 60 seconds

1 set
Bodyweight Walking Lunges x 2 minutes

​​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 20
Dumbbell Stiff Leg Deadlift x 15-20 (using a kettlebell is fine too of course)
Walking Bodyweight Lunges x 10-12 each leg
Rest 90 seconds and stretch or roll anything as needed

3 sets 
Bench Pushups x AMAP (may only be a couple, just do your best, whatever it is)
One Arm Dumbbell Row x 20 each side
Weighted Crunch with Leg Extension x 15 each leg
​Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight

3 sets
60 second light sprint
Rest 120 seconds

3 sets
Front Raises x 15-20
Seated Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
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 
Knee Pushups x 8-12
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
Floor Cobra x Hold for 30 seconds
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
5/1/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
​Ball Crunches x 20
Broomstick Good Morning x 10-15

Bird Dog x 12 each side
One Leg Stiff Leg Deadlift x 10 each side

Rest 90 seconds and stretch or foam roll quads

1 set
Light jog 2 minutes continuously
Rest 90-120 seconds

2 sets
Side Shuffle x 20 yards
Carioca x 20 yards

Rest 60-90 seconds

3 sets 
One Arm Dumbbell Rows x 6-12

Bodyweight Lunges in place x 8-10 each side
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight


​2 sets 
Cobras x 15

Calf Raises x 20-30 reps
​Seated Hammer Curls x 35-50 reps (super light weight)
​
Plank x 30-45 seconds
Crunch with Leg Extension x 12 each side
​Jump Rope 60 sec
Lying Dumbbell Tricep Extension x 35-50 reps (super light weight)
Bodyweight Squats x 30 seconds
Rest 90-120 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
Dumbbell Sumo Deadlift x 15
Rear Laterals x 20-25 with a light object or dumbbell
One Leg Split Squats x 5 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 with a light object or small dumbbell
Incline Dumbbell Curls x 20-25 with a light object or small dumbbell (just seated, not on an incline bench)
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
Rest 90 seconds and stretch or foam roll quads

1 set
Jog 3-5 minutes continuously
Rest 90-120 seconds

5 sets 
Rear Laterals x 10-20
​Front Raises x 10-20
Lying Dumbbell Tricep Extension x 15-20
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
Walking Lunges x 30 seconds
Rest 60 seconds

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


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/24/20

​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.
​
2 sets
Bird Dog x 10 each side
Broomstick Good Mornings x 25
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads


​3 sets 
Reverse Crunch x 10 (perform these on the ground up near a closed bedroom door and slide hands under the door for your anchor point)
Crunch with leg extension x 10 each side
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds


​​3 sets 
Knee Pushups x AMAP
Rear Laterals x 13-15
​Front Raises x 13-15
Ball Leg Curls x 15
Floor Cobra x 10
Rest 60 seconds and foam roll lats

1 set
Jog 3-5 minutes continuously
Rest 90-120 seconds

​2 sets
Standing Hammer Curls x 15
Jump Rope 60 seconds
Lying Dumbbell Tricep Extension x 15
Jump Rope 60 seconds
Side Laterals x 15

Lunges in place x 30 seconds
Zero 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/23/20

​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 
Bench Pushups x 3-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5 (holding a dumbbell or dufflebag or something that is challenging for the rep range)

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
Ball Crunch x 20
Rockups x 20
Rest 60 seconds


3 sets (this will be very hard)
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
Situps x 20
Dumbbell Good Mornings x 15
Bodyweight Squats x 15
Rest 90 seconds and stretch or foam roll whatever is tight

​​3 sets 
One Leg Balance x 20 seconds each leg
Standing Dumbbell Hammer Curls x 10-15
Jump Rope x 60 seconds
Rest 60 seconds


3 sets
Bodyweight One Leg Split Squat x 3 each leg
Bodyweight 45 Degree Lunge x 3 each side
Bodyweight Lunge in Place x 3-5 each side
Rest 60-90 seconds

3 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Crunch with Leg Extension x 10 each
Plank x 30-60
Rockups x 15
​Regular Crunch x 30
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/17/20

​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 20-25
Broomstick Good Mornings x 25
Bodyweight Stepping Lunges in place x 5 each leg
Hip Thrusts x 25
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats

​3 sets
Knee Pushups x AMAP
Situps x 10-15
Pushup Position Knee to Same Elbow x 6-8 each

Bodyweight Step Ups x 8-12 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats

2 sets
Jump Rope 60-90 seconds
Rest 90 seconds and stretch quads, calves, hamstrings


2 sets
Dumbbell Front Raises x 12-20
Side Laterals x 12-20
Rear Laterals x 12-20
Calf raises x 30-45
Rest 30 seconds

​​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​​​​​​​​​​​​​​​​​​​
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
Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 12 reps
Pushup Position Knee to Opposite Elbow x 6 each 
Rest 30 seconds

3 sets
Overhead Dumbbell Press x 10-15
One Arm Dumbbell Row x 6-10
​Rest 60-90 seconds


2-3 sets
75 second sprint
Rest 75 seconds

​2 sets 
VERY LIGHT Jog for 2-3 minutes continuously
Rest/walk 60-120 seconds

3 sets
Weighted Crunches x 25 reps
Dumbbell Front Squat x 15 reps
Bodyweight Squats x 20 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/14/20

​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 10 each
One Leg Stiff Leg Deadlift x 10 each

Weighted Crunches x 15-20
Rest 60 seconds

3 sets
Dumbbell Pullovers x 10
One Leg Split Squat x 5 each leg
Rear Laterals x 12-15
Rest 60 seconds


3 sets
Situps x 10
Crunch with leg extension x 8 each 
​Rock Ups x 20
Light Jog for 2 minutes continuously

Rest 90 seconds

​2 sets 

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

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/10/20

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

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

Weighted Crunches x 15-20
Rest 60 seconds

4 sets
Bench Pushups x 3-5 Reps
One Arm Dumbbell Rows x 10-15
Weighted Ball Crunch x 15 (go super slow on the way down on each rep)
Rest 60 seconds

2 sets 
Broomstick Good Mornings x 15
Ball Leg Curls x 15
Bodyweight Lunges in Place x 10 each leg
Rest 60 seconds

3 sets
Knee Pushups x 10
Pushup Position Knee to Opposite Elbow x 3 each
Pushup Position Knee to Same Elbow x 3 each
Light Jog for 2 minutes continuously

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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/9/20

​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.
​
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
​Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds

3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 20 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 20 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds

2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapidly)
Cobras x 15 reps
Rest 10 seconds

Rear Laterals x 15
Rest 10 seconds
Rear Laterals x 15 partial reps
Rest 90 seconds

3 sets

Bodyweight Hip Thrusts x 40 reps
Bodyweight Squats x 20 reps
Dumbbell Tricep Extensions x 15-20
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/7/20

​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 Dogs x 8 each side
Ball Crunches x 20
​Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Hip Thrusts x 30 (perform the top half of the exercise only this time)
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.


3 Sets
Dumbbell Good Mornings x 15
Overhead Dumbbell Press x 10-15
​One Arm Dumbbell Rows x 5 each arm
Hip Thrusts x 25 full reps this time with a dumbbell or sandbag or something for added weight
Rest 90 seconds
​
3 sets
60 Seconds of shadow boxing with gloves on or holding very small dumbbells
Rest 60 seconds and stretch quads, calves, or hamstrings as needed if you have the energy

2 sets
Rear Laterals x 15-20 
Side Laterals x 15-20
Dumbbell Tricep Extensions x 15-20
Seated Dumbbell Hammer Curls x 15-20
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
4/3/20

​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.
​
LIGHT MOBILITY DAY TODAY. LESS REPS AND SETS AND INTENSITY OVERALL, AND MORE STRETCHING AND ROLLING.


4 sets
Broomstick Good Mornings x 20
Bird Dogs x 10 each side
Crunches x 25
Rest 2 minutes and stretch and roll piriformis, hams, hips, and calves.

2 sets
Knee Pushups x 5-7 Easy reps
Situps x 10
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 minutes and roll and stretch

2 sets
Lunges x 5 each leg
Swiss Ball Leg Curls x 10
​Cobras x 10
Rest 2 minutes and roll and stretch
​​
2 sets
Ball Crunches x 15

Pushup Position x 30 seconds
Bodyweight Squats x 15
Rest 2 minutes and roll and stretch

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

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Broomstick Good Mornings x 20
Bird Dogs x 12 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.

As many sets as it takes
Knee Pushups x 50 total reps
Rest 30-60 seconds between sets

3 Sets
Situps x 20
Crunches x 25
​Cobras x 15-20
Rest 75-90 seconds
​
2 sets
Ball Crunches x 20
Swiss Ball Leg Curls x 15
Rear Laterals Holding a small book or light dumbbell in each hand x 15-20

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

2 Sets
Burpees x 10
Mountain Climbers x 20 each leg
Rest 60 seconds

​​Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/31/20
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Broomstick Good Mornings x 20
Crunches x 15
​Reverse Crunches x 15
Jump Rope x 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.


4 sets
Overhead Dumbbell Press x 13-15
One Arm Dumbbell Rows x 8-12 reps
One Leg Bodyweight Split Squats x 10-12-15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​2 sets
Standing Bent Over Rear Laterals x 15
Plank x 30 sec
Mountain Climbers x 20 each leg
Rest 90 seconds


3 sets
Bodyweight Squats x 35-40 reps
​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/27/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Broomstick Good Mornings x 20
Ball Crunches x 20
Rockups x 15
Pushup Position Knee to Opposite Elbow x 4 each
Bodyweight Lunges x 5 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​2 sets
Bench Pushups x 6-8
One Arm Dumbbell Row x 6-8
Lunge Jumps x 6 each

Jump Rope x 30 sec
Rest 60 seconds

​2 sets
Rear Laterals x 15
Pushup Position 30-60 sec
Seated Hammer Curls x 15

Rest 60-90 seconds

2 sets

One Leg Stiff Leg Deadlift x 15 each leg
Dumbbell Step Ups x 12 each leg
Swiss Ball Leg Curls x 10
Lying Dumbbell Tricep Extensions x 15
​Rest 60-90 seconds

2 sets
60 Second Sprint at only 60% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. 
​Rest 90 seconds

2 sets

Dumbbell Front Squats x 25
​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/26/20
​​
​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
Crunches x 25
Broomstick Good Mornings x 15-20
Side Shuffle x 20 yards and back
Carioca x 20 yards and back

Rest 2 min and stretch and roll piriformis, hams, hips, and calves.


​2 sets
Knee Pushups x AMAP
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each 

Jump Rope x 30 sec
Rest 60 seconds

​2 sets
Dumbbell (or kettlebell) Pullovers x 15

One Leg Stiff Leg Deadlift x 10 each leg
One Leg Split Squat x 6 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 Lunges x 12 each leg
Swiss Ball Leg Curls x 20
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/24/20
​​
​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 8 each side
Step Ups x 8 each side
Situps x 15-20
Broomstick Good Mornings x 15-20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Bench Pushups x AMAP

Swiss Ball Crunches x 25
Kettlebell Swings x 30
Rest 90 seconds

​3 sets
Crunch with Leg Extension x 15 each

Cobras x 15
Bodyweight Lunges in Place x 5-8 each leg
Squat Jumps x 15
Calf Raises x 20
Rest 90 seconds

2 sets
Seated Hammer Curls x 20-25
Rear Laterals x 10-15
Dumbbell Wrist Curls x 12-20
Rest 90 seconds


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/20/20
​​
​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 12 each side
Swiss Ball Crunches x 15-20
Rockups x 25
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Flat Dumbbell Bench Press x 40-50 reps (super light with the 8lb dumbbells)

Dumbbell Good Mornings x 15
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 seconds

​3 sets
Situps x 20
Cobras x 15
Incline dumbbell Curls x 20 (just do these seated on a chair since you don't have an incline bench of course)
Tricep Band Pushdowns x AMAP (as many as possible)
Mountain Climbers x 15 each leg
Rest 90 seconds


​2-3 sets
Weighted Crunches x 40
Kettlebell Swings x 30
Rest 90 seconds

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/19/20
​​
​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
Swiss Ball Crunches x 15-20
Dumbbell Good Mornings x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Overhead Dumbbell Press x 20 reps
Kettlebell Swings x 20

Rest 90 seconds

​3 sets
Situps x 15
Rockups x 20
Standing dumbbell Hammer Curls x 20
Lying Dumbbell Tricep Extensions x 15-20
Rest 90 seconds

​2-3 sets
Plank x 45-60 seconds
Bodyweight Squats x 60 seconds
Rest 90 seconds

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/17/20
​
​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
Crunches x 20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Knee Pushups x AMAP (as many as possible)

Situps x 20
Floot Cobra x 10
Calf Raises x 25
Rest 90 seconds

​3 sets
One Arm Kettlebell Deadlift x 10 each arm

One Arm Kettlebell Row x 6-10 each
Bodyweight Squats x 20
Rest 90 seconds
​
​3 sets
60 second jump rope
Crunches x 40
​Rest 60 sec 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​​​​​​​​​​​​​​​​​​​​​​​​​​
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