Pam Nix
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
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
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
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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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