Marie
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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