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
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.
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.
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.
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