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Pam Nix

10/29/20
​
Warmup with any or all of the following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Hamstrings with leg up.
​
2 sets
Plank on Floor x 30 sec
Rockups x 25
Rest 60 sec

3 sets
Broomstick Good Mornings x 15
Rest 90 sec and stretch hamstrings with leg up on bench

2 sets
Crunches x 20
Seated Dumbbell Clean x 10 each side
​Rest 45 seconds
​
​1 set
Roll Quads
Roll Pirifromis
Roll Lats
​
3 sets
Ball Leg Curls x 15
Crunches x 25
Rest 30 sec
Ball Squats x 15-20
Rest 60 sec

2 sets
Two Hand Dumbbell Upright Rows x 15-25
Rest 30 sec
Dumbbell Front Squats x 15-20
Lying Dumbbell Tricep Extensions x 15-25
Rest 45 sec
​
​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
10/26/20
​
Warmup with any or all of the following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Hamstrings with leg up.
​
4 sets
Vaccums x 1
Crunches x 20
Rest 30 sec

3 sets
Bird Dog x 10 each side
​Rest 45 seconds
​
​1 set
Roll Quads
Roll Pirifromis
Roll Lats
​
3 sets
One Leg Stiff Leg Deadlift x 10 left leg
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 right leg
Rest 30 sec

3 sets
Crunch with Leg Extension x 10 each
Bench Plank x 30 sec
Standing Hammer Curls x 20-30
​Broomstick Good Morning x 12-15
Rest 45 sec
​
3 sets
Hip Thrusts x 15
Rest 15 sec
Ball Squats x 15-20
Rest 30 sec
Hip Thrusts x 25
Calf Raises x 35
Rest 2 min and stretch calves or quads
​
​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
10/12/20
​
Warmup with any or all of the following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Hamstrings with leg up.
​
4 sets
Crunches x 20
Rockups x 15-20
Bird Dog x 15 each side
​Rest 45 seconds
​
​1 set
Roll Quads
Roll Pirifromis
Roll Lats 
Roll Pecs
Roll Rotator Cuff
Rest 60 sec
​
3 sets
Floor Cobra x 10
Crunch with Leg Extension x 10 each
​Broomstick Good Morning x 12-15
Rest 45 sec
One Leg Stiff Leg Deadlift x 10 each leg
Rest 60 sec and stretch hamstrings
​
3-4 sets
Knee Pushups x AMAP
Rest 30 sec
Ball Squats x 15-20
Rest 30 sec
Rear Laterals x 15-20
Rest 30 sec
Calf Raises x 25
Rest 30 sec
​
​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
10/9/20
​
Warmup with any or all of the following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Hamstrings with leg up.
​
5 sets
Vacuums x 1
Crunches x 25
Rest 90 seconds and Roll hamstrings, quads, piriformis
​
​1 set
Roll Pirifromis
Roll Lats 

Roll Pecs
Roll Rotator Cuff
Rest 60 sec
​

3 sets
Bird Dog x 15 each side
Broomstick Good Morning x 12-15
Dumbbell Stiff Leg Deadlift x 10-12
Rest 45 sec
Ball Squat x 15-20
Rest 60 sec and stretch hamstrings
​
4 sets
Seated Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Rear Laterals x 15-20
Rest 60 seconds

​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
10/6/20
​
Warmup with any or all of the following
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Hamstrings with leg up.
​
3 sets
Vacuums x 2
Rockups x 20
Bird Dog x 5 each side with a 5 second pause and squeeze at the top of each rep
Rest 90 seconds and Roll hamstrings, quads, piriformis
​
3 sets
One Leg Still Leg Deadlift x 10 each leg
Weighted Crunches x 15-20
Rest 90 sec and roll quads and piriformis
​
4 sets
Ball Squat x 15
Hip Thrusts x 20
Rest 2 min and roll IT bands, inner thigh, piriformis
​
3 sets
Situps x 8
Plank x 20 sec
Crunches x 15
Rear Laterals x 15-20
Rest 60 seconds

​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
9/18/20
​
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
Vacuums x 1
Bicycles x 20 each side
Bird Dog x 15 each side
Rest 90 seconds and Roll hamstrings, quads, piriformis
​
3 sets
Dumbbell Good Mornings x 15
Weighted Crunches x 15-20
Knee Pushups x AMAP
Rest 90 sec and roll quads and piriformis
​
3 sets
Ball Leg Curls x 10-15

Calf Raises x 20
Hip Thrusts x 25
Rest 2 min and roll IT bands, calves, piriformis
​
3 sets
Side Laterals x 15-20
Rear Laterals x 15-20
Dumbbell Front Squat x 10-20
Rest 60 seconds


2 sets
Seated Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Rest 30 sec


​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
9/14/20
​
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Bird Dog x 5 each side (with a 3 second static hold at the top of each rep)
Rest 90 seconds and Roll hamstrings, quads, piriformis
​
3 sets
Broomstick Good Mornings x 20
Hip Thrusts x 25
Rest 90 sec and roll quads and piriformis
​
3 sets
Dumbbell Stiff Leg Deadlift x 15

Calf Raises x 20
Rest 60 sec and roll IT bands and calves
​
3 sets
Crunches x 20
Rockups x 20
Seated Dumbbell Snatch x 10 each side
Rest 60 seconds


2 sets
Ball Squat x 10-15
Rest 90 sec

​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
9/10/20
​
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
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
Vacuums x 2
Ball Crunches x 15
Broomstick Good Mornings x 20
Rest 90 seconds and Roll hamstrings, quads, piriformis
​
3 sets
Dumbbell Snatch x 8-10 each side
Knee Pushups x AMAP
Bodyweight Squats x 10-20 (don't do this if it hurts the knee)
Rest 90 sec and roll lats, calves
​
3 sets
Side Laterals x 12-25
Cobras x 8
Calf Raises x 25
Rest 30 sec and roll pecs and calves
​
3 sets
Plank x 30 sec
Rockups x 20
Hip Thrusts x 40 
Rest 60 seconds

​​​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads​​​​​​​​​​​​​​​​​​​​​​​​​​​​
9/8/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2
Ball Crunches x 15
Bird Dog x 1 each side (and hold for 15 seconds at the top of the rep)
Broomstick Good Mornings x 20
Rest 90 seconds and Roll quads and piriformis and inner thigh
​
3 sets
Rear Laterals x 15-25
Crunch with Leg Extension x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and roll piriformis and stretch hamstrings with leg up
​
3 sets
Floor Cobra x 8
Plank x 30 sec
Hip Thrusts x 30-40
Rest 90 sec and roll quads and lats
​
3 sets
Bodyweight Ball Squats x 15-20
Standing Calf Raise x 20-30 reps
Rest 90 seconds and roll and stretch calves and roll IT bands

​​Cooldown as time permits
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
9/4/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 1
Crunches x 15-20

Dumbbell Stiff Leg Deadlift x 15-20
Bird Dogs x 10 each side
Rest 60 seconds and roll piriformis or quads

2 sets
Ball Leg Curls x10

Broomstick Good Mornings x 12
Standing Calf Raise x 20
Rest 60 sec and stretch hamstrings with leg up


3 sets
Rockups x 15-20
Rest 30 seconds


​3 sets
Dumbbell Snatch x 8-10 each arm
Side Laterals x 15-25
Ball Squats x 10-15
Rest 2 min and foam roll quads, calves, and piriformis


3 sets
Seated Hammer Curl x 15-20
Lying Dumbbell Tricep Ext x 15-20
​Rest 30 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/31/20
​
​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
Vacuums x 2
Crunches x 25

Bird Dogs x 8 each side
Rest 30 seconds

3 sets
Broomstick Good Mornings x 20
Rest 60 sec and stretch hamstrings with leg up

5 sets
Hip Thrusts x 30, 40, 20, 20, 20
Rest 60 seconds and roll piriformis or quads

​3 sets
Bicycles x 15 each side
Rockups x 15
Plank x ALAP (as long as possible)
Rest 2 min and foam roll quads, calves, and piriformis

3 sets
Floor Cobra x 8
Seated Dumbbell Snatch x 10 each arm
Rest 90 seconds and stretch calves and hamstrings

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/26/20
​
​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.
​
4 sets
Bird Dogs x 10-12 each side
Rest 30 seconds

2 sets
Situps x 10
Rockups x 25
Rest 60 seconds and roll piriformis or quads

2 sets
Broomstick Good Mornings x 20
Calf Raises x 20-30 reps
Dumbbell Stiff Leg Deadlift x 10-15
Rest 90 seconds and foam roll or stretch calves and stretch hamstrings with leg up

2 sets
Dumbbell Snatch x 10 each arm
Crunches x 10
Plank x 30 seconds
Rest 90 seconds and roll piriformis or quads

2 sets
Floor Cobra x 8
Lying Dumbbell Tricep Extensions x 15-20
Hip Thrusts x 30, 40, 20
Rest 90 seconds and roll or stretch quads or lats

2 sets
Ball Squats x 15
Rest 90 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/24/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
4 sets
Bodyweight Crunches x 20-25
Rest 30 seconds

2 sets
Bird Dogs x 10-12 each side
Rest 60 seconds and roll piriformis or quads

3 sets
Broomstick Good Mornings x 20
Side Laterals x 15-20
Calf Raises x 20-30 reps
Rest 90 seconds and foam roll or stretch calves and stretch hamstrings with leg up

3 sets
Seated Dumbbell Clean and Press x 8 each arm
​Rockups x 20
Rest 90 seconds and stretch or roll hamstrings and piriformis

2 sets
One Leg Balance while performing Standing Hammer Curls x 20 curls (perform half standing on one leg and the other half standing on the other legs)
Hip Thrusts x 30
Rest 90 seconds and roll or stretch quads or lats

2 sets
Sprints on bike x 90 seconds at max effort
Rest 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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/19/20
​
​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.
​
2 sets
Vacuums x 2

Bodyweight Crunches x 20-25
Bird Dogs x 10 each side
Rest 45 seconds

2 sets
​Bench Plank x 30-60 sec

Rest 45 seconds

3 sets
Dumbbell Snatch x 8 each arm

Rockups x 20
Broomstick Good Mornings x 20
Rest 90 seconds and stretch or roll hamstrings and piriformis

3 sets
One Leg Balance x 20 seconds each leg

Hip Thrusts x 20
Side Laterals x 15-20
Standing Hammer Curls x 15-20
Rest 90 seconds and roll or stretch quads or lats

2 sets
Lying Dumbbell Tricep Extensions x 15-20
Floor Cobra x 5-10

Calf Raises x 20-30 reps
Rest 90-120 sec and stretch pecs and roll calves

​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/17/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
2 sets
Vacuums x 2

Bird Dogs x 10 each side
Rest 45 seconds

5 sets
Bodyweight Crunches x 20-25
Rest 45 seconds

3 sets
Ball Leg Curls x 10-15
Broomstick Good Mornings x 20
Rest 90 seconds and stretch or roll hamstrings and piriformis

3 sets
Bodyweight Step Ups x 10 each leg
Hip Thrusts x 20
Calf Raises x 20-30 reps
Rest 90 seconds and roll or stretch calves

3 sets
Rockups x 15-20
Floor Cobra x 5-10
Rest 90-120 sec and stretch pecs and roll lats


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
8/13/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2

Bird Dogs x 10 each side
Bodyweight Crunches x 20-25
Bench Plank x 20-40 sec
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings


3 sets
Broomstick Good Mornings x 20
Standing Calf Raises x 20
Rest 90-120 sec and roll calves, stretch quads, stretch hamstrings

3 sets
Knee Pushups x AMAP
Hip Thrusts x 20
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Floor Cobra x 8
Crunch with Leg Extension x 8 each leg
Rest 90-120 sec and stretch pecs and lats


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
7/24/20
​
​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.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Vacuums x 2

Bodyweight Crunches x 20-25
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Bird Dogs x 10 each side
Broomstick Good Mornings x 20
Standing Calf Raises x 15-20
Rest 90-120 sec and roll calves, stretch quads, stretch hamstrings

2 sets
Swiss Ball Leg Curls x 8-12
Rockups x 20
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings


2 sets
Hip Thrusts x 30
Side Laterals x 20-30 with extremely light dumbbells or small books in each hand
One Arm Dumbbell Upright Rows x 12 each arm
Rest 90-120 sec and stretch pecs and lats


3 sets
Seated Hammer Curls x 15 (one arm at a time if need be)
Lying Dumbbell Tricep Extensions x 30-50 with extremely light dumbbells or small books in each hand
​Rest 90-120 seconds and roll inner thighs and IT bands


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
7/13/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

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

Bodyweight Crunches x 20-25
Bench Plank x 30-45 sec
Bird Dogs x 10 each side
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings


3 sets
Broomstick Good Mornings x 20
Bicycles x 15-20 each side
Standing Calf Raises x 15-20
Rest 90-120 sec and roll calves, stretch quads, stretch hamstrings

3 sets
Ball Squats (if knee is ok for it) x 10-15

Rear Laterals x 20-30 with extremely light dumbbells or small books in each hand
Hip Thrusts x 30
Rest 90-120 seconds and stretch pecs and lats

3 sets
One Arm Dumbbell Upright Rows x 15-20 each arm
Lying Dumbbell Tricep Extensions x 30-50 with extremely light dumbbells or small books in each hand
​Rest 90-120 seconds and roll inner thighs and IT bands


​​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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
6/25/20
​
​Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
​Roll on PVC pipe: Triceps

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Bird Dogs x 8 each side
Bodyweight Crunches x 20-25
Rest 90-120  sec and roll piriformis, roll quads, stretch hamstrings


3 sets
Broomstick Good Mornings x 20-25
One Leg Stiff Leg Deadlifts with bodyweight only x 10 each leg
Standing Calf Raises x 15-20
Rest 90-120 sec and roll calves, stretch quads, stretch hamstrings

3 sets
Rear Laterals x 20-30 with extremely light dumbbells or small books in each hand
Hip Thrusts x 20
Rest 90-120 seconds and stretch pecs and lats

3 sets
Floor Cobra x 10-15
Standing Hammer Curls x 30-50 with extremely light dumbbells or small books in each hand
Lying Dumbbell Tricep Extensions x 30-50 with extremely light dumbbells or small books in each hand
​Rest 90-120 seconds and roll inner thighs and IT bands


​​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 20-25
Light Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings

3 sets
Ball Crunches x 15
Rockups x 25
Rest 90 sec 

3 sets
Swiss Ball Leg Curls x 10

Hip Thrusts x 20-30
Rest 75 sec

3 sets 
Knee Pushups x AMAP
Rear Laterals x 15-30
Side Laterals x 15-30

Standing Hammer Curls x 30-50
​Rest 60 seconds

2-3 sets
Floor Cobra x 10-15
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
3/30/20

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

Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
​
3 sets
Broomstick Good Mornings x 20
Weighed Crunches x 20-25
Rockups x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.

​3 sets
Rear Laterals x 20 holding a small book in each hand 
Cobras x 10
One Arm Dumbbell Row x 20-25 each arm
Rest 2 min and roll lats and quads, and/or stretch lats and quads

2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Knee Pushups x AMAP (may not be much, don't worry about it, just do what you can, even if they're half reps)
Swiss Ball Leg Curls x 10
​Rest 2 minutes and roll piriformis and stretch hamstrings

3 sets

Lying Dumbbell Tricep Extensions x 20-25 (perform one arm at a time if you don't have a pair for the appropriate weight)
Seated Hammer Curls x 20-25 (perform one arm at a time if you don't have a pair for the appropriate weight)
​Rest 60 seconds

​​Cooldown if time permits:
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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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