Tammy
2nd Workout for week of 7/5/21
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Foam Roll Quads x 1-2 min each leg
Stretch piriformis on ground x 45 sec each leg
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
Leg Swings x 5 in each direction with each leg
One leg stiff leg deadlift x 8 each side
Carioca x 10-15 yards each direction
Bodyweight Squat x 25
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Use massage gun on IT bands 1 min each leg
2 sets
One Arm Dumbbell Rows x 15-25 each side
Crunch with Leg Extension x 10 each leg
Broomstick Good Mornings x 15
Calf Raises x 20
Rest 2 min and lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Foam Roll Quads x 1-2 min each leg
Standing quad stretch with leg behind you x 45 sec each leg
2 sets
Rear Laterals x 15-25
Lying Dumbbell Tricep Extension x 15-25
Zottman Curls x 12-15
Tricep Band Pushdowns x 15-25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 90-120 sec and foam roll calves x 1-2 min each calf
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Foam Roll Quads x 1-2 min each leg
Stretch piriformis on ground x 45 sec each leg
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
Leg Swings x 5 in each direction with each leg
One leg stiff leg deadlift x 8 each side
Carioca x 10-15 yards each direction
Bodyweight Squat x 25
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Use massage gun on IT bands 1 min each leg
2 sets
One Arm Dumbbell Rows x 15-25 each side
Crunch with Leg Extension x 10 each leg
Broomstick Good Mornings x 15
Calf Raises x 20
Rest 2 min and lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Foam Roll Quads x 1-2 min each leg
Standing quad stretch with leg behind you x 45 sec each leg
2 sets
Rear Laterals x 15-25
Lying Dumbbell Tricep Extension x 15-25
Zottman Curls x 12-15
Tricep Band Pushdowns x 15-25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 90-120 sec and foam roll calves x 1-2 min each calf
7/5/21
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Stretch piriformis on ground x 45 sec each leg
Do not skip:
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
Leg Swings x 8 in each direction with each leg
Weighted Crunches x 30
Rockups x 15
Bird Dogs x 8 each leg
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Use massage gun on IT bands 1 min each leg
Roll Quad on foam roller 1-2 minutes each leg - look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in. Also look for spots in the very high areas of the quad and hip flexor to loosen them up directly as well.
2 sets
Knee Pushups x 5-8
One leg stiff leg deadlift x 8 each side
Bodyweight Squat x 20
Calf Raises x 15 Tempo 2010
Rest 90 sec and stretch hamstrings with leg up on bench x 45 sec each
Massage gun hamstrings x 1 minute each leg
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Standing quad stretch with leg behind you x 45 sec each leg
2 sets
Dumbbell Snatch x 7 each arm
Plank x 30 sec
Lunge Pulse x 4 each leg
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 90-120 sec and foam roll calves x 1-2 min each calf
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Stretch piriformis on ground x 45 sec each leg
Do not skip:
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
Leg Swings x 8 in each direction with each leg
Weighted Crunches x 30
Rockups x 15
Bird Dogs x 8 each leg
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Use massage gun on IT bands 1 min each leg
Roll Quad on foam roller 1-2 minutes each leg - look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in. Also look for spots in the very high areas of the quad and hip flexor to loosen them up directly as well.
2 sets
Knee Pushups x 5-8
One leg stiff leg deadlift x 8 each side
Bodyweight Squat x 20
Calf Raises x 15 Tempo 2010
Rest 90 sec and stretch hamstrings with leg up on bench x 45 sec each
Massage gun hamstrings x 1 minute each leg
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Standing quad stretch with leg behind you x 45 sec each leg
2 sets
Dumbbell Snatch x 7 each arm
Plank x 30 sec
Lunge Pulse x 4 each leg
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 90-120 sec and foam roll calves x 1-2 min each calf
6/25/21
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Stretch piriformis on ground x 45 sec each leg
2 sets
Leg Swings x 8 in each direction with each leg
Situps x 10
Crunches x 20
Side Band Walking x 10 steps each direction ( keep doing the Jane Fonda leg raise things in plcae of this meatime)
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Use massage gun on IT bands 1 min each leg
Roll Quad on foam roller 1-2 minutes each leg - look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in. Also look for spots in the very high areas of the quad and hip flexor to loosen them up directly as well.
Do not skip this one:
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
One leg stiff leg deadlift x 8 each side
Bodyweight Walking Lunges x 3 each leg
Calf Raises x 15 Tempo 2010
Rest 90 sec and stretch hamstrings with leg up on bench x 45 sec each
Massage gun hamstrings x 1 minute each leg
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Standing quad stretch with leg behind you x 45 sec each leg
Roll lats on foam roller ground x 1 minute each side
Foam roll calves x 1-2 min each calf
2 sets
Dumbbell Sumo Deadlift x 10 (deliberately focus on feeling hips stretch and engage)
Tricep Rope Pushdowns with band x 15-25
Hip Thrusts x 15-20 (focus on squeezing glutes smoothly and tightly at top without momentum)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec and stretch pecs in doorway, roll or stretch lats, roll rotator cuffs, or stretch quads standing
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Stretch piriformis on ground x 45 sec each leg
2 sets
Leg Swings x 8 in each direction with each leg
Situps x 10
Crunches x 20
Side Band Walking x 10 steps each direction ( keep doing the Jane Fonda leg raise things in plcae of this meatime)
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Use massage gun on IT bands 1 min each leg
Roll Quad on foam roller 1-2 minutes each leg - look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in. Also look for spots in the very high areas of the quad and hip flexor to loosen them up directly as well.
Do not skip this one:
**Foam roll spinal erectors and make sure to lean slightly to each side to let it sink in for 45-60 sec on each side. If you let it sink in enough in that region (it will feel like its the edge of the erectors and edge of the kidney basically), you will likely feel it in the front of your hip flexors. This is the psoas muscle which connects from the front of the hip to the spine. You are rolling it from the back and by letting the roller sink in and it is helping loosen the hip flexors.**
2 sets
One leg stiff leg deadlift x 8 each side
Bodyweight Walking Lunges x 3 each leg
Calf Raises x 15 Tempo 2010
Rest 90 sec and stretch hamstrings with leg up on bench x 45 sec each
Massage gun hamstrings x 1 minute each leg
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Standing quad stretch with leg behind you x 45 sec each leg
Roll lats on foam roller ground x 1 minute each side
Foam roll calves x 1-2 min each calf
2 sets
Dumbbell Sumo Deadlift x 10 (deliberately focus on feeling hips stretch and engage)
Tricep Rope Pushdowns with band x 15-25
Hip Thrusts x 15-20 (focus on squeezing glutes smoothly and tightly at top without momentum)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec and stretch pecs in doorway, roll or stretch lats, roll rotator cuffs, or stretch quads standing
6/22/21
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
2 sets
Leg Swings x 8 in each direction with each leg
Crunches x 30
Side Band Walking x 10 steps each direction (if you have a band - if you do not, lay on your side and do the Jane Fonda leg raise things to activate outer hip)
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Use massage gun on IT bands 1-2 min each leg
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Roll Quad on foam roller 1-2 minutes each leg (look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in)
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 15 Tempo 2010
Seated Overhead Dumbbell Press x 15-20
One leg stiff leg deadlift x 8 each side
Rest 120 sec and use massage gun on each hamstring for 1 minute
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
1-2 sets
Dumbbell Sumo Deadlift x 15 (deliberately focus on feeling hips stretch and engage)
Lying Dumbbell Tricep Extensions x 15-25
Crunch with Leg Extension x 10 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
Foam roll calves x 1-2 min each calf
1-2 sets
Cobra x 10
Bodyweight Walking Lunges x 3-5 each leg
Hip Thrusts x 15-20 (focus on squeezing glutes smoothly and tightly at top without momentum)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
2 sets
Leg Swings x 8 in each direction with each leg
Crunches x 30
Side Band Walking x 10 steps each direction (if you have a band - if you do not, lay on your side and do the Jane Fonda leg raise things to activate outer hip)
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Use massage gun on IT bands 1-2 min each leg
Roll Piriformis and Side of Hip on Lacrosse Ball 1 min each piriformis and 1 minute each hip
Roll Quad on foam roller 1-2 minutes each leg (look for spots in the lower and mid quad that you feel connect into the hip flexors when you lay on them and let the roller sink in)
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 15 Tempo 2010
Seated Overhead Dumbbell Press x 15-20
One leg stiff leg deadlift x 8 each side
Rest 120 sec and use massage gun on each hamstring for 1 minute
Lay on ground and stretch hamstring with leg up using strap x 1 minute each leg
Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
1-2 sets
Dumbbell Sumo Deadlift x 15 (deliberately focus on feeling hips stretch and engage)
Lying Dumbbell Tricep Extensions x 15-25
Crunch with Leg Extension x 10 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
Foam roll calves x 1-2 min each calf
1-2 sets
Cobra x 10
Bodyweight Walking Lunges x 3-5 each leg
Hip Thrusts x 15-20 (focus on squeezing glutes smoothly and tightly at top without momentum)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
6/18/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Rockups x 25
Rest 45 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raises x 15
Dumbbell Front Squat x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll inner thigh x 2 min
Roll side of hip with lacrosse ball x 2 min
Stretch quads standing x 60 sec each leg
2 sets
Rear Laterals x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Broomstick Good Mornings x 12-15
Crossover Lunges x 2-4 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
Roll Hamstrings on ball x 2 min
Stretch hamstrings x 45 sec each with leg up on chair or bench
2 sets
Plate Front Raise using a Dumbbell x 10-12
Seated Hammer Curls x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Rockups x 25
Rest 45 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raises x 15
Dumbbell Front Squat x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll inner thigh x 2 min
Roll side of hip with lacrosse ball x 2 min
Stretch quads standing x 60 sec each leg
2 sets
Rear Laterals x 12-15
Flat Dumbbell Tricep Extensions x 12-15
Broomstick Good Mornings x 12-15
Crossover Lunges x 2-4 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
Roll Hamstrings on ball x 2 min
Stretch hamstrings x 45 sec each with leg up on chair or bench
2 sets
Plate Front Raise using a Dumbbell x 10-12
Seated Hammer Curls x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
6/14/21
Roll piriformis 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
High Knees x 10 yards and back
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Side Plank x 10-20 sec each side
Crunch with Leg Extension x 8 each leg
Rockups x 10-15
One Leg Stiff Leg Deadlift x 10 each leg
Reverse Bodyweight Lunges x 4-6 each leg
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll lats x 90 sec total
2 sets
Cobra x 8-10
Rear Laterals x 10-12
Lying Dumbbell Tricep Extensions x 12-20
Squat Jumps x 10
Rest 60 sec
2 sets
Standing Hammer Curls x 15-25
Seated External Rotations x 10 each side (very light again)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 30 sec
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
Roll piriformis 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
High Knees x 10 yards and back
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Side Plank x 10-20 sec each side
Crunch with Leg Extension x 8 each leg
Rockups x 10-15
One Leg Stiff Leg Deadlift x 10 each leg
Reverse Bodyweight Lunges x 4-6 each leg
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll lats x 90 sec total
2 sets
Cobra x 8-10
Rear Laterals x 10-12
Lying Dumbbell Tricep Extensions x 12-20
Squat Jumps x 10
Rest 60 sec
2 sets
Standing Hammer Curls x 15-25
Seated External Rotations x 10 each side (very light again)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 30 sec
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
6/11/21
Roll piriformis 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Crunch with Leg Extension x 12 each leg
Plank x 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Lunges x 4 each leg
Hip Thrusts x 20-25
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll lats x 90 sec total
2 sets
Knee Pushups x 4-6
One Arm Dumbbell Row x 20-25 each arm
Standing Calf Raises x 15-20
Back Squats with Broomstick x 12
Rest 60 sec
2 sets
Lying Dumbbell Tricep Extensions x 12-20
Seated External Rotations x 10 each side (very light)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 30 sec
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
Roll piriformis 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Crunch with Leg Extension x 12 each leg
Plank x 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Lunges x 4 each leg
Hip Thrusts x 20-25
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
Roll lats x 90 sec total
2 sets
Knee Pushups x 4-6
One Arm Dumbbell Row x 20-25 each arm
Standing Calf Raises x 15-20
Back Squats with Broomstick x 12
Rest 60 sec
2 sets
Lying Dumbbell Tricep Extensions x 12-20
Seated External Rotations x 10 each side (very light)
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 30 sec
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
6/7/21
Roll piriformis 2-3 min
2 sets
Bird Dog x 8 each side
Crunches x 25
Hip Thrusts x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Step Ups x 10-12 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Situps x 15
Bicycles x 15 each side
Standing Calf Raises x 15-20
Seated Overhead Dumbbell Press x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-20
Seated Hammer Curls x 15-20
Back Squats with Broomstick x 25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Bird Dog x 8 each side
Crunches x 25
Hip Thrusts x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Step Ups x 10-12 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Situps x 15
Bicycles x 15 each side
Standing Calf Raises x 15-20
Seated Overhead Dumbbell Press x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-20
Seated Hammer Curls x 15-20
Back Squats with Broomstick x 25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
6/1/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 30
Plank x 30 sec
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Knee Pushups x 5
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Broomstick overhead squat x 8-10
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Rear Laterals x 12-20
Dumbbell Snatch x 8 each arm
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Bodyweight Reverse Lunges x 3 each leg
Dumbbell Front Squats x 15
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 30
Plank x 30 sec
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Knee Pushups x 5
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Broomstick overhead squat x 8-10
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Rear Laterals x 12-20
Dumbbell Snatch x 8 each arm
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Bodyweight Reverse Lunges x 3 each leg
Dumbbell Front Squats x 15
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
5/24/21
Roll piriformis 2-3 min
2 sets
Situps x 10
Crunches x 20
Broomstick Good Mornings x 15
Rear Laterals x 15 (light and easy)
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Dumbbell Stiff Leg Deadlift x 12
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x AMAP
Bicycles x 15-20 each side
Dumbbell Step Ups x 10 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Seated Dumbbell External Rotations x 10 each side
Tricep Band Pushdowns x 15-20
Seated Dumbbell Curls x 15-20
Bodyweight Squats x 15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Situps x 10
Crunches x 20
Broomstick Good Mornings x 15
Rear Laterals x 15 (light and easy)
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Dumbbell Stiff Leg Deadlift x 12
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x AMAP
Bicycles x 15-20 each side
Dumbbell Step Ups x 10 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Seated Dumbbell External Rotations x 10 each side
Tricep Band Pushdowns x 15-20
Seated Dumbbell Curls x 15-20
Bodyweight Squats x 15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
5/20/21 or 5/21/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 30
Bodyweight Squats x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Broomstick overhead squat x 8-10
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Floor Cobra x 10
Two Arm Dumbbell Upright Rows x 20-25
Ball Squat x 15-20
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Squat Jumps x 5
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 30
Bodyweight Squats x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Broomstick overhead squat x 8-10
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Floor Cobra x 10
Two Arm Dumbbell Upright Rows x 20-25
Ball Squat x 15-20
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Squat Jumps x 5
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
5/17/21
Roll piriformis 2-3 min
2 sets
Situps x 20
Bodyweight Squats x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Broomstick Good Mornings x 12-15
Rockups x 25
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Rear Laterals x 10
Arnold Press x 12-15
One Arm Dumbbell Rows x 20-25 each arm
Pushup Position Knee to Opposite Elbow x 4 each side
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Calf Raises x 12-15
Dumbbell Front Squat x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Situps x 20
Bodyweight Squats x 20
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
Broomstick Good Mornings x 12-15
Rockups x 25
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Rear Laterals x 10
Arnold Press x 12-15
One Arm Dumbbell Rows x 20-25 each arm
Pushup Position Knee to Opposite Elbow x 4 each side
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Calf Raises x 12-15
Dumbbell Front Squat x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
5/10/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 35
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Step Ups x 10 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x AMAP
Crunch with Leg Extension x 10 each leg
Renegade Row x 8 each arm
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-15
Bodyweight Reverse Lunges x 6-8 each leg
Hip Thrusts x 20
Tricep Band Pushdowns x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 35
Rest 30 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Step Ups x 10 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x AMAP
Crunch with Leg Extension x 10 each leg
Renegade Row x 8 each arm
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-15
Bodyweight Reverse Lunges x 6-8 each leg
Hip Thrusts x 20
Tricep Band Pushdowns x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
5/6/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Rockups x 25
Rest 45 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Side Plank x 15 sec each side
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raises x 15-20
Dumbbell Front Squat x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Rear Laterals x 12-15
Two Arm Dumbbell Upright Rows x 10-12
Flat Dumbbell Tricep Extensions x 12-15
Broomstick Good Mornings x 12-15
Crossover Lunges x 4-6 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Plate Front Raise using a Dumbbell x 10-12
Squat Jumps x 5-8
Seated Hammer Curls x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Rockups x 25
Rest 45 sec
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Side Plank x 15 sec each side
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Standing Calf Raises x 15-20
Dumbbell Front Squat x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Rear Laterals x 12-15
Two Arm Dumbbell Upright Rows x 10-12
Flat Dumbbell Tricep Extensions x 12-15
Broomstick Good Mornings x 12-15
Crossover Lunges x 4-6 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Plate Front Raise using a Dumbbell x 10-12
Squat Jumps x 5-8
Seated Hammer Curls x 12-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 45 sec
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
4/29/21
Roll piriformis 2-3 min
2 sets
Crunch with Leg Extension x 12 each side
Floor Cobra x 8
Rest 30
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Crunches x 20
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Lunge Pulse x 6-8 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Side Laterals x 12-15
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Stepping Lunges x x 6-8 each leg
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
One Arm Dumbbell Rows x 12-15
Dumbbell External Rotation x 10-12 each arm (super light)
Tricep Band Pushdowns x 12-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Crunch with Leg Extension x 12 each side
Floor Cobra x 8
Rest 30
Stop and Roll IT Bands and quads 1-3 min total
Massage Gun Hamstrings x 1-3 min total
2 sets
Crunches x 20
Leg Swings Front to Back and Side to Side x 5 each
One Leg Stiff Leg Deadlift x 10 each leg
Lunge Pulse x 6-8 each leg
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Side Laterals x 12-15
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Stepping Lunges x x 6-8 each leg
Standing Calf Raises x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
One Arm Dumbbell Rows x 12-15
Dumbbell External Rotation x 10-12 each arm (super light)
Tricep Band Pushdowns x 12-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60 sec
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
4/26/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Plank x 30-40 sec
Crunches x 15-20
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Bird Dog x 8 each side
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Hip Thrusts x 20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell External Rotation x 10-12 each arm
Lying Dumbbell Tricep Extensions x 15-25
Floor Cobra x 8
Dumbbell Wrist Curls x 12-15
Bodyweight Stepping Lunges in Place x 5 each leg
Bodyweight Squats x 10
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Plank x 30-40 sec
Crunches x 15-20
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Bird Dog x 8 each side
Standing Calf Raises x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Hip Thrusts x 20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell External Rotation x 10-12 each arm
Lying Dumbbell Tricep Extensions x 15-25
Floor Cobra x 8
Dumbbell Wrist Curls x 12-15
Bodyweight Stepping Lunges in Place x 5 each leg
Bodyweight Squats x 10
Rest 60 sec
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
4/22/21
Roll piriformis 2-3 min
2 sets
Crunches x 15-20
Plank x 30-40 sec
Side Plank x 15-20 sec each side
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x AMAP
Bicycles x 15-20 each side
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Stiff Leg Deadlift x 15 (light)
Dumbbell External Rotation x 10-12 each arm
Stepping Bodyweight Lunges in Place x 3-5 each leg
Reverse Bodyweight Lunges in Place x 3-5 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rope Tricep Pushdowns using a band instead of a rope and cable machine x 12-15
Rear Laterals x 20-25 (light weight)
Hip Thrusts x 20-25
Dumbbell Wrist Curls x 12-15
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Crunches x 15-20
Plank x 30-40 sec
Side Plank x 15-20 sec each side
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x AMAP
Bicycles x 15-20 each side
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Stiff Leg Deadlift x 15 (light)
Dumbbell External Rotation x 10-12 each arm
Stepping Bodyweight Lunges in Place x 3-5 each leg
Reverse Bodyweight Lunges in Place x 3-5 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rope Tricep Pushdowns using a band instead of a rope and cable machine x 12-15
Rear Laterals x 20-25 (light weight)
Hip Thrusts x 20-25
Dumbbell Wrist Curls x 12-15
Rest 60 sec
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
4/19/21
Roll piriformis 2-3 min
2 sets
Crunches x 25-30
Bird Dogs x 8
Cobra x 10
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Plank x 30-40 sec
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Seated Overhead Dumbbell Press x 15-20
Two Arm Dumbbell Upright Rows x 10-12
Reverse Bodyweight Lunges in Place x 5-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell Tricep Extensions x 15-20
Standing Zottman Curls x 12-15
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Crunches x 25-30
Bird Dogs x 8
Cobra x 10
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll IT Bands on foam roller ground 2-3 min
Massage Gun Hamstrings x 2-3 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Plank x 30-40 sec
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Seated Overhead Dumbbell Press x 15-20
Two Arm Dumbbell Upright Rows x 10-12
Reverse Bodyweight Lunges in Place x 5-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell Tricep Extensions x 15-20
Standing Zottman Curls x 12-15
Dumbbell Wrist Curls x 12-15
Reverse Dumbbell Wrist Curls x 12-15
Rest 60 sec
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
4/12/21
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 25-30
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll lats on foam roller ground 1-2 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x 5-7
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Dumbbell Tricep Extensions x 15-20
45 Degree Bodyweight Lunges x 3-5 each leg
Crossover Bodyweight Lunge x 3-5 each leg
Hip Thrusts x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10
Standing Hammer Curls x 1-15
Rear Laterals x 12-15
Dumbbell Wrist Curls x 15
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Vacuums x 1
Crunches x 25-30
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll lats on foam roller ground 1-2 min
2 sets
Leg Swings Front to Back and Side to Side x 7 each
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x 5-7
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Dumbbell Tricep Extensions x 15-20
45 Degree Bodyweight Lunges x 3-5 each leg
Crossover Bodyweight Lunge x 3-5 each leg
Hip Thrusts x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10
Standing Hammer Curls x 1-15
Rear Laterals x 12-15
Dumbbell Wrist Curls x 15
Rest 60 sec
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
4/8/21
Roll piriformis 2-3 min
2 sets
Crunches x 20
Plank x 30-40 sec
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll lats on foam roller ground 1-2 min
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Standing Calf Raises x 15
Side Laterals x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 8 each
Dumbbell Tricep Extensions x 15-20
45 Degree Bodyweight Lunges x 3-6 each leg
Hip Thrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10
Bodyweight Squats x 20
Dumbbell Wrist Curls x 15
Reverse Dumbbell Wrist Curls x 15
Rest 60 sec
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
Roll piriformis 2-3 min
2 sets
Crunches x 20
Plank x 30-40 sec
Rest 60-90 sec and roll piriformis, quads, inner thigh, or IT bands
Stop and Roll lats on foam roller ground 1-2 min
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Standing Calf Raises x 15
Side Laterals x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 8 each
Dumbbell Tricep Extensions x 15-20
45 Degree Bodyweight Lunges x 3-6 each leg
Hip Thrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10
Bodyweight Squats x 20
Dumbbell Wrist Curls x 15
Reverse Dumbbell Wrist Curls x 15
Rest 60 sec
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
4/5/21
Roll piriformis 2-3 min
2 sets
Crunches x 25
1 Leg Stiff Leg Deadlift x 10 each side
Rest 60-90 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 1-2 min each
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15
Rockups x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 3-5
Walking Lunges Bodyweight Only x 4-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-15
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15
Reverse Dumbbell Wrist Curls x 15
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
Roll piriformis 2-3 min
2 sets
Crunches x 25
1 Leg Stiff Leg Deadlift x 10 each side
Rest 60-90 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 1-2 min each
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15
Rockups x 15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 3-5
Walking Lunges Bodyweight Only x 4-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 12-15
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15
Reverse Dumbbell Wrist Curls x 15
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
3/26/21
2 sets
Crunches x 10
Bicycles x 20 each side
1 Leg Stiff Leg Deadlift x 12 each side
Rest 60-90 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 1-2 min
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Side Plank x 20 sec each side
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Seated Overhead Dumbbell Press x 20-25
Walking Lunges with small Dumbbells x 4-7 each leg
Rest 30 sec
Dumbbell Front Squat x 20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
YTWs x 8 each
Lying Dumbbell Tricep Extensions x 20-25
Dumbbell Wrist Curls x 15
Squat Jumps x 5
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
2 sets
Crunches x 10
Bicycles x 20 each side
1 Leg Stiff Leg Deadlift x 12 each side
Rest 60-90 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 1-2 min
2 sets
Broomstick Good Mornings x 12-15
Standing Calf Raises x 15-20
Side Plank x 20 sec each side
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Seated Overhead Dumbbell Press x 20-25
Walking Lunges with small Dumbbells x 4-7 each leg
Rest 30 sec
Dumbbell Front Squat x 20
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
YTWs x 8 each
Lying Dumbbell Tricep Extensions x 20-25
Dumbbell Wrist Curls x 15
Squat Jumps x 5
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
3/22/21
2 sets
Bird Dog x 8 each side
Crunches x 10
Situps x 10
Broomstick Good Mornings x 12-15
Rest 60-90 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 1-2 min
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Seated Calf Raises x 15-20 Tempo 1110
Bicycles x 10 each side
Plank x 20-30 sec
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
1 set
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 75 sec and stretch calves or roll piriformis
2 sets
Knee Pushups x AMAP
Dumbbell Sumo Deadlift x 10-12
Rest 30 sec
Walking Lunges with small Dumbbells x 4-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 15
Plate Front Raise with a Dumbbell x 12-15
Dumbbell Wrist Curls x 15
Dumbbell Reverse Wrist Curls x 15
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
2 sets
Bird Dog x 8 each side
Crunches x 10
Situps x 10
Broomstick Good Mornings x 12-15
Rest 60-90 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 1-2 min
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Seated Calf Raises x 15-20 Tempo 1110
Bicycles x 10 each side
Plank x 20-30 sec
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
1 set
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 75 sec and stretch calves or roll piriformis
2 sets
Knee Pushups x AMAP
Dumbbell Sumo Deadlift x 10-12
Rest 30 sec
Walking Lunges with small Dumbbells x 4-7 each leg
Rest 75-90 sec and stretch pecs in doorway, roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Rear Laterals x 15
Plate Front Raise with a Dumbbell x 12-15
Dumbbell Wrist Curls x 15
Dumbbell Reverse Wrist Curls x 15
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
3/19/21
2 sets
Vacuums x 1
Crunch with Leg Extension x 12 each
Rest 60-90 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
2 sets
One Leg Stiff Leg Deadlift x 10-12 each leg
Calf Raises x 10 Tempo 1210
Broomstick Good Mornings x 12-15
Weighted Crunches x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
1 sets
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 75 sec
2 sets
Reverse Lunges with Broomstick x 4-7 each leg
Hip Thrusts x 15-20
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Hammer Curls x 15-20
Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Vacuums x 1
Crunch with Leg Extension x 12 each
Rest 60-90 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
2 sets
One Leg Stiff Leg Deadlift x 10-12 each leg
Calf Raises x 10 Tempo 1210
Broomstick Good Mornings x 12-15
Weighted Crunches x 15-20
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
1 sets
Side Shuffle x 10 yards and back
Carioca x 10 yards and back
Rest 75 sec
2 sets
Reverse Lunges with Broomstick x 4-7 each leg
Hip Thrusts x 15-20
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Standing Hammer Curls x 15-20
Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
3/15/21
2 sets
Crunches x 25
Cobra x 10-12
Rest 60-90 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
2 sets
One Leg Stiff Leg Deadlift x 10-12 each leg
Calf Raises x 20 Tempo 1010
Plate Front Raise x 10-12
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Overhead Squat x 10
Crunch with Leg Extension x 10 each leg
Broomstick Good Mornings x 12-15
Alternating Dumbbell Suitcase Upright Row x 12-15 each side
Dumbbell Front Squat x 15
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Hip Thrusts x 20
Pushup Position x 25-40 sec
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Crunches x 25
Cobra x 10-12
Rest 60-90 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
2 sets
One Leg Stiff Leg Deadlift x 10-12 each leg
Calf Raises x 20 Tempo 1010
Plate Front Raise x 10-12
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Overhead Squat x 10
Crunch with Leg Extension x 10 each leg
Broomstick Good Mornings x 12-15
Alternating Dumbbell Suitcase Upright Row x 12-15 each side
Dumbbell Front Squat x 15
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Hip Thrusts x 20
Pushup Position x 25-40 sec
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
3/11/21
2 sets
Plank x 25-40 sec
Side Plank x 20 sec each side
Rest 60-90 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
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 15 Tempo 1020
Rear Laterals x 12-15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Stiff Leg Deadlift x 10-15
Dumbbell External Rotations x 10-12 each
Bodyweight Walking Lunges x 5-8 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Bodyweight Squats x 15-20
Lying Dumbbell Tricep Extensions x 10-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Plank x 25-40 sec
Side Plank x 20 sec each side
Rest 60-90 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
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 15 Tempo 1020
Rear Laterals x 12-15
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Stiff Leg Deadlift x 10-15
Dumbbell External Rotations x 10-12 each
Bodyweight Walking Lunges x 5-8 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Bodyweight Squats x 15-20
Lying Dumbbell Tricep Extensions x 10-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
3/8/21
2 sets
Crunches x 20
Side Plank x 20 sec each side
Rest 60-90 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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 20 Tempo 1020
YTWs x 8 each (super light weight)
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Plate Front Raise x 10-12
Standing Hammer Curls x 10-20
Bodyweight Stepping Lunges x 5-8 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell Sumo Deadlift x 10-15
Hip Thrusts x 20
Lying Dumbbell Tricep Extensions x 10-20
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Crunches x 20
Side Plank x 20 sec each side
Rest 60-90 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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 20 Tempo 1020
YTWs x 8 each (super light weight)
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Plate Front Raise x 10-12
Standing Hammer Curls x 10-20
Bodyweight Stepping Lunges x 5-8 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Dumbbell Sumo Deadlift x 10-15
Hip Thrusts x 20
Lying Dumbbell Tricep Extensions x 10-20
Dumbbell Reverse Wrist Curls x 15-20
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
3/5/21
2 sets
Crunches x 20
Rockups x 20
Rest 60-90 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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 15 Tempo 1020
Knee Pushups x AMAP
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Seated Dumbbell External Rotation x 10-12 each side
Bodyweight Walking Lunges x 3-5 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
One Arm Alternating Dumbbell Upright Rows x 10 each arm
Bodyweight Squats x 20
Standing Hammer Curls x10-15
Dumbbell Wrist Curls x 15-20
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
2 sets
Crunches x 20
Rockups x 20
Rest 60-90 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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 15 Tempo 1020
Knee Pushups x AMAP
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Morning x 12-15
Seated Dumbbell External Rotation x 10-12 each side
Bodyweight Walking Lunges x 3-5 each leg
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
One Arm Alternating Dumbbell Upright Rows x 10 each arm
Bodyweight Squats x 20
Standing Hammer Curls x10-15
Dumbbell Wrist Curls x 15-20
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
3/1/21
2 sets
Crunches x 30
Bird Dogs x 10 each (if knee is ok with it
Cobra x 10
Rest 60-90 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
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 20 Tempo 1010
Seated Overhead Dumbbell Press x 15-20
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Sumo Deadlift x 15-25
Lying Dumbbell Tricep Extensions x 15-25
Crunch with Leg Extension x 12 each leg
Seated Dumbbell External Rotation x 10-12 each side
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Zottman Curls x 15-20
Bodyweight Walking Lunges x 3-5 each leg
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Crunches x 30
Bird Dogs x 10 each (if knee is ok with it
Cobra x 10
Rest 60-90 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
2 sets
Broomstick Good Morning x 12-15
Calf Raises x 20 Tempo 1010
Seated Overhead Dumbbell Press x 15-20
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 75 sec and and roll piriformis, or stretch calves, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Sumo Deadlift x 15-25
Lying Dumbbell Tricep Extensions x 15-25
Crunch with Leg Extension x 12 each leg
Seated Dumbbell External Rotation x 10-12 each side
Rest 75-90 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Zottman Curls x 15-20
Bodyweight Walking Lunges x 3-5 each leg
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
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
2/22/21
2 sets
Vacuums x 1
Crunches x 20
Situps x 10
Crunches x 15
Cobra x 10
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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 12-15 Tempo 1210
Seated Dumbbell External Rotation x 10-12 each side
Broomstick Good Morning x 12-15
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 6-8 each arm
Pushups x AMAP
Bodyweight Lunges in Place x 6-8 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Plank x 30 sec
Standing Hammer Curls x 15-25
Squat Jumps x 8
Dumbbell Wrist Curls x 15-20
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
2 sets
Vacuums x 1
Crunches x 20
Situps x 10
Crunches x 15
Cobra x 10
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
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 12-15 Tempo 1210
Seated Dumbbell External Rotation x 10-12 each side
Broomstick Good Morning x 12-15
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 6-8 each arm
Pushups x AMAP
Bodyweight Lunges in Place x 6-8 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Plank x 30 sec
Standing Hammer Curls x 15-25
Squat Jumps x 8
Dumbbell Wrist Curls x 15-20
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
2/18/21
2 sets
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
2 sets
One Arm Dumbbell Rows x 15-25
Calf Raises x 12-15 Tempo 1210
Dumbbell Stiff Leg Deadlift x 15-20
Seated Overhead Dumbbell Press x 15-25
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Lying Dumbbell Tricep Extensions x 15-25
Dumbbell Step Ups x 10-12 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 8
Plate Front Raise with a Dumbbell Instead x 10-15
Dumbbell Reverse Wrist Curls x 15-20
Stepping Bodyweight Lunges in Place x 4-7 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
2 sets
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
2 sets
One Arm Dumbbell Rows x 15-25
Calf Raises x 12-15 Tempo 1210
Dumbbell Stiff Leg Deadlift x 15-20
Seated Overhead Dumbbell Press x 15-25
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
One leg stiff leg deadlift x 8 each side with light weight or no weight
Lying Dumbbell Tricep Extensions x 15-25
Dumbbell Step Ups x 10-12 each leg
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 8
Plate Front Raise with a Dumbbell Instead x 10-15
Dumbbell Reverse Wrist Curls x 15-20
Stepping Bodyweight Lunges in Place x 4-7 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
2/15/21
Texted
Texted
2/9/21
2 sets
Vacuums x 2
Crunches x 25
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
2 sets
Knee Pushups x 5-8
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 12-15-20 Tempo 2210
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Renegade Row x 6-8 each arm
Stepping Bodyweight Lunges in Place x 4-7 each leg
Hip Thrusts x 25-30
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10-12
Standing Hammer Curls x 10-15
Seated Dumbbell External Rotation x 10 each arm
Dumbbell Reverse Wrist Curls x 15-20
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
2 sets
Vacuums x 2
Crunches x 25
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
2 sets
Knee Pushups x 5-8
One leg stiff leg deadlift x 8 each side with light weight or no weight
Calf Raises x 12-15-20 Tempo 2210
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Broomstick Good Mornings x 10-12
Renegade Row x 6-8 each arm
Stepping Bodyweight Lunges in Place x 4-7 each leg
Hip Thrusts x 25-30
Rest 75 sec and roll quads, stretch calves, roll IT band, roll inner thigh, and/or roll hip flexors
2 sets
Floor Cobra x 10-12
Standing Hammer Curls x 10-15
Seated Dumbbell External Rotation x 10 each arm
Dumbbell Reverse Wrist Curls x 15-20
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
2/4/21
2 sets
Situps x 15
Crunches x 20
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 60 sec and roll piriformis, quads, inner thigh, & IT bands
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Plank x 30-45 sec
Calf Raises x 15-20 Tempo 1110
Dumbbell Stiff Leg Deadlift (two hands) x 12-15
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Alternating Dumbbell Upright Rows x 2-15 each arm
Walking Bodyweight Lunges x 4-7 each leg
Broomstick Good Mornings x 10-12
Seated Dumbbell External Rotation x 10-12 each arm
Squat Jumps x 5
Rest 75 sec and roll quads, calves, IT band, and/or hip flexors
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Rear Laterals x 15-25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 75 sec and stretch pecs in doorway, roll or stretch lats, and 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
2 sets
Situps x 15
Crunches x 20
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 60 sec and roll piriformis, quads, inner thigh, & IT bands
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Plank x 30-45 sec
Calf Raises x 15-20 Tempo 1110
Dumbbell Stiff Leg Deadlift (two hands) x 12-15
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Alternating Dumbbell Upright Rows x 2-15 each arm
Walking Bodyweight Lunges x 4-7 each leg
Broomstick Good Mornings x 10-12
Seated Dumbbell External Rotation x 10-12 each arm
Squat Jumps x 5
Rest 75 sec and roll quads, calves, IT band, and/or hip flexors
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Rear Laterals x 15-25
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 75 sec and stretch pecs in doorway, roll or stretch lats, and 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
1/29/21
2 sets
Crunches x 25
Cobras x 12-15
Calf Raises x 15-20 Tempo 1110
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 60 sec and roll piriformis, quads, inner thigh, & IT bands
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Dumbbell Stiff Leg Deadlift (two hands) x 12-15
Bicycles x 20 each side
Knee Pushups x 4-7
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Plank x 25-35 sec
Stepping Bodyweight Lunges in Place x 4-7 each leg
Hip Thrusts x 15
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75 sec and roll quads, calves, IT band, and/or hip flexors
2 sets
Standing Hammer Curls x 20-25
Side Laterals x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 75 sec and stretch pecs in doorway, roll or stretch lats, and 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
2 sets
Crunches x 25
Cobras x 12-15
Calf Raises x 15-20 Tempo 1110
One leg stiff leg deadlift x 8 each side with light weight or no weight
Rest 60 sec and roll piriformis, quads, inner thigh, & IT bands
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Dumbbell Stiff Leg Deadlift (two hands) x 12-15
Bicycles x 20 each side
Knee Pushups x 4-7
Rest 60 sec and and roll piriformis, or stretch hamstrings laying down with leg up with strap
2 sets
Plank x 25-35 sec
Stepping Bodyweight Lunges in Place x 4-7 each leg
Hip Thrusts x 15
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75 sec and roll quads, calves, IT band, and/or hip flexors
2 sets
Standing Hammer Curls x 20-25
Side Laterals x 15-20
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 75 sec and stretch pecs in doorway, roll or stretch lats, and 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
1/25/21
2 sets
Situps x 15
Crunches x 15-20
Jump Rope x 40 jumps
Rest 60 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Crunches x 15-20
Broomstick Good Mornings x 12
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Cobras x 7
Plate Front Raise (holding a small dumbbell instead) x 10
Stepping Bodyweight Lunges in Place x 4-7 each leg
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Broomstick Overhead Squat x 5-10
Dumbbell Tricep Extensions x 12-20
Dumbbell Step Ups x 15 each leg
Hip Thrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Seated Zottman Curls x 12-15
Calf Raises x 15-20 Tempo 2110
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Squat Jumps x 5-10
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
2 sets
Situps x 15
Crunches x 15-20
Jump Rope x 40 jumps
Rest 60 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Crunches x 15-20
Broomstick Good Mornings x 12
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Cobras x 7
Plate Front Raise (holding a small dumbbell instead) x 10
Stepping Bodyweight Lunges in Place x 4-7 each leg
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
Stop and Roll lats on foam roller ground and roll rotator cuffs on lacrosse ball on wall
2 sets
Broomstick Overhead Squat x 5-10
Dumbbell Tricep Extensions x 12-20
Dumbbell Step Ups x 15 each leg
Hip Thrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Seated Zottman Curls x 12-15
Calf Raises x 15-20 Tempo 2110
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Squat Jumps x 5-10
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
1/22/21
2 sets
Vacuums x 1
Situps x 15
Crunches x 15-20
Cobras x 10
Rest 60 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 4-8
Jump Rope x 40 jumps
One Arm Dumbbell Rows x 25-30 each arm
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
One Arm Alternating Dumbbell Upright Rows x 10-20 each arm
Broomstick Good Mornings x 12
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
Broomstick Overhead Squat x 5-10 (if these are possible...if not, no worries, we'll circle back to them later)
Side Laterals x 15-20
Stepping Bodyweight Lunges in Place x 4-7 each leg
Ball Squats x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Standing Hammer Curls x 20-30
Calf Raises x 12 Tempo 2210
Plate Front Raise (holding a small dumbbell instead) x 10-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
2 sets
Vacuums x 1
Situps x 15
Crunches x 15-20
Cobras x 10
Rest 60 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 4-8
Jump Rope x 40 jumps
One Arm Dumbbell Rows x 25-30 each arm
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
One Arm Alternating Dumbbell Upright Rows x 10-20 each arm
Broomstick Good Mornings x 12
Seated Dumbbell External Rotation x 10-12 each arm
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
Broomstick Overhead Squat x 5-10 (if these are possible...if not, no worries, we'll circle back to them later)
Side Laterals x 15-20
Stepping Bodyweight Lunges in Place x 4-7 each leg
Ball Squats x 15-20
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Standing Hammer Curls x 20-30
Calf Raises x 12 Tempo 2210
Plate Front Raise (holding a small dumbbell instead) x 10-15
Dumbbell Wrist Curls x 15-20
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
1/18/21
2 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Situps x 15
Jump Rope x 30 jumps
Crunches x 20
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Dumbbell Snatch x 8 each arm
Broomstick Good Mornings x 12
Pushup Position Knee to Same Elbow x 4 each side
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
One Arm Dumbbell Rows x 20-30 each arm
Stepping Bodyweight Lunges in Place x 4-7 each leg
HipThrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Seated Dumbbell External Rotation x 10-12 each arm
Calf Raises x 12 Tempo 2210
Rear Laterals x 15-25
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
2 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Situps x 15
Jump Rope x 30 jumps
Crunches x 20
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Dumbbell Snatch x 8 each arm
Broomstick Good Mornings x 12
Pushup Position Knee to Same Elbow x 4 each side
Rest 75-90 sec and roll quads, calves, IT band, hamstrings, and/or piriformis
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
One Arm Dumbbell Rows x 20-30 each arm
Stepping Bodyweight Lunges in Place x 4-7 each leg
HipThrusts x 20-25
Rest 75-90 sec and stretch pecs in doorway, roll or stretch lats, and stretch quads standing
2 sets
Seated Dumbbell External Rotation x 10-12 each arm
Calf Raises x 12 Tempo 2210
Rear Laterals x 15-25
Dumbbell Reverse Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis, roll rotator cuff, and/or stretch calves
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
1/11/21
2 sets
Vacuums x 1
Crunches x 25
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 5-8
Jump Rope x 30 sec
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
Crunches x 15
Plank x 25-35 sec
Walking Bodyweight Lunges x 4-7 each leg
Calf Raises x 12-15 Tempo 2210
Rest 90 sec and roll quads, calves, IT band, and/or piriformis
2 sets
Rear Foot Elevated Bodyweight Split Squats x 2-4 each leg (focus on the stretch and maintain upright posture)
Seated Dumbbell External Rotation x 10-12 each arm
HipThrusts x 25-30
Rest 90 sec and stretch pecs in doorway and stretch quads standing
2 sets
Seated Hammer Curls x 15-25
Rear Laterals x 15-25
Lying Dumbbell Tricep Extensions x 15-25
Cobras x 5
Dumbbell Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis and/or stretch calves
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
2 sets
Vacuums x 1
Crunches x 25
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 5-8
Jump Rope x 30 sec
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12-15
Crunches x 15
Plank x 25-35 sec
Walking Bodyweight Lunges x 4-7 each leg
Calf Raises x 12-15 Tempo 2210
Rest 90 sec and roll quads, calves, IT band, and/or piriformis
2 sets
Rear Foot Elevated Bodyweight Split Squats x 2-4 each leg (focus on the stretch and maintain upright posture)
Seated Dumbbell External Rotation x 10-12 each arm
HipThrusts x 25-30
Rest 90 sec and stretch pecs in doorway and stretch quads standing
2 sets
Seated Hammer Curls x 15-25
Rear Laterals x 15-25
Lying Dumbbell Tricep Extensions x 15-25
Cobras x 5
Dumbbell Wrist Curls x 15-20
Rest 60-90 sec and stretch pecs in doorway and roll piriformis and/or stretch calves
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
1/7/21
2 sets
Vacuums x 1
Situps x 10-12
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 8 each
Calf Raises x 15-25 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Broomstick Good Mornings x 12-20
Crunches x 25
Rockups x 20
Walking Bodyweight Lunges in Place x 4-7 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Bodyweight Step Ups x 10-12 each side
Seated Overhead Dumbbell Press x 12-15
HipThrusts x 25-30
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Rear Laterals x 15-25
Zottman Curls x 10-12
Cobras x 8
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
2 sets
Vacuums x 1
Situps x 10-12
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Dumbbell Snatch x 8 each
Calf Raises x 15-25 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Broomstick Good Mornings x 12-20
Crunches x 25
Rockups x 20
Walking Bodyweight Lunges in Place x 4-7 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Bodyweight Step Ups x 10-12 each side
Seated Overhead Dumbbell Press x 12-15
HipThrusts x 25-30
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Rear Laterals x 15-25
Zottman Curls x 10-12
Cobras x 8
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
1/4/21
3 sets
Vacuums x 1
Crunches x 25
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 5-7
Calf Raises x 12-20 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Broomstick Good Mornings x 12-20
Situps x 10-12
Renegade Row x 6-8 each side
Stepping Bodyweight Lunges in Place x 4-7 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
HipThrusts x 25
Ball Squats x 10-15
Rear Laterals x 12-20
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Squat Jumps x 4-7
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
Vacuums x 1
Crunches x 25
Rest 30 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 5-7
Calf Raises x 12-20 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Broomstick Good Mornings x 12-20
Situps x 10-12
Renegade Row x 6-8 each side
Stepping Bodyweight Lunges in Place x 4-7 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
HipThrusts x 25
Ball Squats x 10-15
Rear Laterals x 12-20
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Lying Dumbbell Tricep Extensions x 15-25
Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Squat Jumps x 4-7
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
12/31/20
2 sets
Crunches x 15-25
Rockups x 15-20
Rest 45 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Plank x 25-40 sec
Calf Raises x 12-20 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Bird Dog x 5 each leg if the knee will tolerate it
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Bicycles x 15 each side
Broomstick Good Mornings x 12-20
Seated Dumbbell External Rotations x 10-12 each arm
FFE Stationary Bodyweight Split Squats x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Bodyweight Walking Lunges x 3 each leg
HipThrusts x 15
Rear Laterals x 12-20
Side Laterals x 12-20
Two Arm Dumbbell Upright Rows x 8-10 (this is a low rep range for your current dumbbells, but fatigue from the laterals should make this somewhat challenging nonetheless)
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Dumbbell Front Squats x 8-10 (light weight, focus on hip stretch and core stabilizing)
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
2 sets
Crunches x 15-25
Rockups x 15-20
Rest 45 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Plank x 25-40 sec
Calf Raises x 12-20 Tempo 2210
One leg stiff leg deadlift x 8-10 each side with light weight or no weight
Bird Dog x 5 each leg if the knee will tolerate it
Rest 60 sec and and roll piriformis, stretch hamstrings standing with leg up on bench
2 sets
Bicycles x 15 each side
Broomstick Good Mornings x 12-20
Seated Dumbbell External Rotations x 10-12 each arm
FFE Stationary Bodyweight Split Squats x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Bodyweight Walking Lunges x 3 each leg
HipThrusts x 15
Rear Laterals x 12-20
Side Laterals x 12-20
Two Arm Dumbbell Upright Rows x 8-10 (this is a low rep range for your current dumbbells, but fatigue from the laterals should make this somewhat challenging nonetheless)
Rest 90 sec and stretch pecs in doorway and stretch calves
2 sets
Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Reverse Dumbbell Wrist Curls x 15-20 (if your wrists are up for this)
Dumbbell Front Squats x 8-10 (light weight, focus on hip stretch and core stabilizing)
Rest 60-90 sec and stretch pecs in doorway and roll piriformis or stretch hamstrings again
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
12/29/20
2 sets
Vacuums x 1
Crunches x 20
Rest 45 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 4-7
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Crunch with leg extension x 10 each
Rest 60 sec and and roll piriformis, stretch hamstrings with leg up
2 sets
Broomstick Good Mornings x 12-15
Plank x 25-40 sec
Stepping Lunges in Place x 5 each leg
HipThrusts x 15-20
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Rear Laterals x 15 Tempo 2010
Plate Front Raise (hold a dumbbell by the ends instead) x 10-12
Dumbbell Front Squats x 12-15
Rest 90 sec and stretch pecs in doorway
2 sets
Standing Hammer Curls x 15-25
Lying Dumbbell Tricep Extensions x 15-20
Rest 60-90 sec and stretch pecs in doorway
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
2 sets
Vacuums x 1
Crunches x 20
Rest 45 sec
Stop and roll piriformis, quads, inner thigh, & IT bands
Stretch hamstrings laying down with leg up with strap
2 sets
Knee Pushups x 4-7
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Crunch with leg extension x 10 each
Rest 60 sec and and roll piriformis, stretch hamstrings with leg up
2 sets
Broomstick Good Mornings x 12-15
Plank x 25-40 sec
Stepping Lunges in Place x 5 each leg
HipThrusts x 15-20
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Rear Laterals x 15 Tempo 2010
Plate Front Raise (hold a dumbbell by the ends instead) x 10-12
Dumbbell Front Squats x 12-15
Rest 90 sec and stretch pecs in doorway
2 sets
Standing Hammer Curls x 15-25
Lying Dumbbell Tricep Extensions x 15-20
Rest 60-90 sec and stretch pecs in doorway
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
12/18/20
4 sets
Vacuums x 1
Crunches x 20
Rest 30 sec
Stop and roll quads & inner thigh & IT bands
2 sets
Knee Pushups x 4
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rockups x 15
Rest 60 sec and and roll piriformis, stretch hamstrings with leg up
2 sets
Knee Pushups x 4
Floor Cobra x 6-8
Stepping Lunges in Place x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Rear Laterals x 15 Tempo 2010
Alternating One Arm Dumbbell Upright Rows x 12-15 each arm
Ball Squats x 15
HipThrusts x 20
Rest 90 sec and stretch calves, quads, or hamstrings with leg up on bench
2 sets
Plate Front Raise (hold a dumbbell by the ends instead) x 10-12
Squat Jumps x 8-10
Rest 60-90 sec and stretch pecs in doorway
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
4 sets
Vacuums x 1
Crunches x 20
Rest 30 sec
Stop and roll quads & inner thigh & IT bands
2 sets
Knee Pushups x 4
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rockups x 15
Rest 60 sec and and roll piriformis, stretch hamstrings with leg up
2 sets
Knee Pushups x 4
Floor Cobra x 6-8
Stepping Lunges in Place x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Rear Laterals x 15 Tempo 2010
Alternating One Arm Dumbbell Upright Rows x 12-15 each arm
Ball Squats x 15
HipThrusts x 20
Rest 90 sec and stretch calves, quads, or hamstrings with leg up on bench
2 sets
Plate Front Raise (hold a dumbbell by the ends instead) x 10-12
Squat Jumps x 8-10
Rest 60-90 sec and stretch pecs in doorway
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
12/14/20
3 sets
Vacuums x 1
Crunches x 20
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 60 sec and roll piriformis or stretch pecs in doorway
Stop and roll quads & inner thigh & IT bands
2 sets
Knee Pushups x 5-7
Situps x 12
Broomstick Good Mornings x 12-15
Stepping Lunges in Place x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Dumbbell Snatch x 10 each arm
Floor Cobra x 5
Rear Laterals x 15 Tempo 2010
Dumbbell Step Ups x 15 each leg
Rest 90 sec and stretch calves, quads, or hamstrings with leg up on bench
2-3 sets
Plank x 25-40 sec
Dumbbell Front Squat x 12-15
Rest 60-90 sec and stretch pecs in doorway
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
Vacuums x 1
Crunches x 20
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 60 sec and roll piriformis or stretch pecs in doorway
Stop and roll quads & inner thigh & IT bands
2 sets
Knee Pushups x 5-7
Situps x 12
Broomstick Good Mornings x 12-15
Stepping Lunges in Place x 5 each leg
Rest 90 sec and roll quads, calves, and/or piriformis
2 sets
Dumbbell Snatch x 10 each arm
Floor Cobra x 5
Rear Laterals x 15 Tempo 2010
Dumbbell Step Ups x 15 each leg
Rest 90 sec and stretch calves, quads, or hamstrings with leg up on bench
2-3 sets
Plank x 25-40 sec
Dumbbell Front Squat x 12-15
Rest 60-90 sec and stretch pecs in doorway
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
12/7/20
3 sets
Vacuums x 1
Situps x 8
Crunches x 20
Floor Cobra x 5
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and roll piriformis or stretch pecs in doorway
2 sets
Broomstick Good Mornings x 12-15
One Arm Dumbbell Rows x 20-25 each arm Tempo 2010
Calf Raises x 15-20
FFE Bodyweight Split Squat x 8 each leg (if these don't feel good, don't do them)
Rest 90 sec and roll piriformis and hips on ball or inner thigh or IT bands
2 sets
Renegade Row x 6-8 each arm
Rear Laterals x 15-25 Tempo 2010
Dumbbell Step Ups x 15 each leg
Rest 90 sec and stretch calves, quads, or stretch hamstrings with leg up on bench
2-3 sets
Plank x 25-40 sec
Rockups x 15
Seated Dumbbell External Rotation x 12 each side Tempo 3010
Dumbbell Sumo Deadlift x 15-20 (don't round your back...if you can't reach the floor without rounding your back, just don't go all the way to the floor...only go as low as you can with perfect form)
Rest 60-90 sec and roll piriformis and hips on ball
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
Vacuums x 1
Situps x 8
Crunches x 20
Floor Cobra x 5
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and roll piriformis or stretch pecs in doorway
2 sets
Broomstick Good Mornings x 12-15
One Arm Dumbbell Rows x 20-25 each arm Tempo 2010
Calf Raises x 15-20
FFE Bodyweight Split Squat x 8 each leg (if these don't feel good, don't do them)
Rest 90 sec and roll piriformis and hips on ball or inner thigh or IT bands
2 sets
Renegade Row x 6-8 each arm
Rear Laterals x 15-25 Tempo 2010
Dumbbell Step Ups x 15 each leg
Rest 90 sec and stretch calves, quads, or stretch hamstrings with leg up on bench
2-3 sets
Plank x 25-40 sec
Rockups x 15
Seated Dumbbell External Rotation x 12 each side Tempo 3010
Dumbbell Sumo Deadlift x 15-20 (don't round your back...if you can't reach the floor without rounding your back, just don't go all the way to the floor...only go as low as you can with perfect form)
Rest 60-90 sec and roll piriformis and hips on ball
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
12/3/20
3 sets
Vacuums x 1
Plank x 25-35
Bicycles x 15 each side
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Broomstick Good Mornings x 12-15
Calf Raises x 15-20
Ball Squats x 10-15
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 5-8
Dumbbell Snatch x 8-10 each arm
Dumbbell Step Ups x 10 each leg
Hip Thrusts x 20-30 (don't overextend on the bottom side, squeeze glutes tight at top, no pause this time) Tempo 2010
Rest 90 sec
2-3 sets
Floor Cobra x 8-10
Renegade Row x 8-10 each arm
Rockups x 20-25
Seated Dumbbell External Rotation x 8 each side Tempo 3010
Dumbbell Front Squats x 10-12
Rest 60-90 sec and roll piriformis and hips on ball
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
Vacuums x 1
Plank x 25-35
Bicycles x 15 each side
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Broomstick Good Mornings x 12-15
Calf Raises x 15-20
Ball Squats x 10-15
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 5-8
Dumbbell Snatch x 8-10 each arm
Dumbbell Step Ups x 10 each leg
Hip Thrusts x 20-30 (don't overextend on the bottom side, squeeze glutes tight at top, no pause this time) Tempo 2010
Rest 90 sec
2-3 sets
Floor Cobra x 8-10
Renegade Row x 8-10 each arm
Rockups x 20-25
Seated Dumbbell External Rotation x 8 each side Tempo 3010
Dumbbell Front Squats x 10-12
Rest 60-90 sec and roll piriformis and hips on ball
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
11/30/20
3 sets
Vacuums x 1
Crunches x 20
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Broomstick Good Mornings x 12-15
Calf Raises x 15-20
Bicycles x 15 each side
Crunches x 15
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-7
Dumbbell Step Ups x 12-15 each leg
Hp Thrusts x 15-20 (don't overextend on the bottom side, squeeze glutes tight at top and pause 2 seconds) Tempo 2012
Rest 90 sec
2 sets
Floor Cobra x 8-10
Alternating One Arm Dumbbell Upright Rows x 10-15 each arm
One Arm Dumbbell Row x 15-20 each arm
Rest 60-90 sec and roll piriformis and hips on ball
2 sets
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Dumbbell Front Squats x 15-20
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Rest 60-90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
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
Vacuums x 1
Crunches x 20
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Broomstick Good Mornings x 12-15
Calf Raises x 15-20
Bicycles x 15 each side
Crunches x 15
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-7
Dumbbell Step Ups x 12-15 each leg
Hp Thrusts x 15-20 (don't overextend on the bottom side, squeeze glutes tight at top and pause 2 seconds) Tempo 2012
Rest 90 sec
2 sets
Floor Cobra x 8-10
Alternating One Arm Dumbbell Upright Rows x 10-15 each arm
One Arm Dumbbell Row x 15-20 each arm
Rest 60-90 sec and roll piriformis and hips on ball
2 sets
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Dumbbell Front Squats x 15-20
Standing Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Rest 60-90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
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
11/27/20
2 set
Vacuums x 1
Crunches x 20
Rockups x 15-20
Bird Dog x 8 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
3 sets
One leg stiff leg deadlift x 8-10 with no weight
Seated Overhead Dumbbell Press x 15-20
One Arm Dumbbell Row x 15-20 each arm
Rest 90 sec and roll piriformis and hips on ball
2-3 sets
Plank x 25-35 sec
Calf Raises x 15-20
Rest 90 sec and Stretch hamstrings with leg up with strap or towel x 35-45 sec each leg
2 sets
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Broomstick Good Mornings x 12-15
Dumbbell Step Ups x 12 each leg
Rest 90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
Rest 75 seconds and roll rotator cuffs on ball on wall or roll and/or stretch quads
1-2 sets
Side Laterals x 15
Seated Hammer Curls x 15-20
Dumbbell Front Squats x 10 (these will be easy today)
Rest 90 sec and stretch pecs in doorway and/or roll quads and/or IT band or piriformis
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
2 set
Vacuums x 1
Crunches x 20
Rockups x 15-20
Bird Dog x 8 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
3 sets
One leg stiff leg deadlift x 8-10 with no weight
Seated Overhead Dumbbell Press x 15-20
One Arm Dumbbell Row x 15-20 each arm
Rest 90 sec and roll piriformis and hips on ball
2-3 sets
Plank x 25-35 sec
Calf Raises x 15-20
Rest 90 sec and Stretch hamstrings with leg up with strap or towel x 35-45 sec each leg
2 sets
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Broomstick Good Mornings x 12-15
Dumbbell Step Ups x 12 each leg
Rest 90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
Rest 75 seconds and roll rotator cuffs on ball on wall or roll and/or stretch quads
1-2 sets
Side Laterals x 15
Seated Hammer Curls x 15-20
Dumbbell Front Squats x 10 (these will be easy today)
Rest 90 sec and stretch pecs in doorway and/or roll quads and/or IT band or piriformis
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
11/24/20
1 set
Vacuums x 2
Crunches x 25
Bird Dog x 12 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Plank x 25-35 sec
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8 each side
Rockups x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-7
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and Stretch hamstrings with leg up with strap or towel x 35-45 sec each leg
2 sets
One Arm Dumbbell Upright Row (Alternate arms on each rep) x 15-20 each arm
Lying Dumbbell Tricep Extensions x 15-20
Broomstick Good Mornings x 12-15
Rest 90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
2 sets
Dumbbell Step Ups x 15-20 each leg
Hip Thrusts x 15-20 (do not go too low at the bottom, we don't want the lower back to round at all)
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and roll rotator cuffs on ball on wall or roll and/or stretch quads
1-2 sets
Rear Laterals x 10-15
Seated Zottman Curls x 15-20
Dumbbell Front Squats x 15
Rest 90 sec and stretch pecs in doorway and/or roll quads and/or IT band or piriformis
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
1 set
Vacuums x 2
Crunches x 25
Bird Dog x 12 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
2 sets
Plank x 25-35 sec
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8 each side
Rockups x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-7
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and Stretch hamstrings with leg up with strap or towel x 35-45 sec each leg
2 sets
One Arm Dumbbell Upright Row (Alternate arms on each rep) x 15-20 each arm
Lying Dumbbell Tricep Extensions x 15-20
Broomstick Good Mornings x 12-15
Rest 90 sec and stretch hamstrings standing with leg up on bench or chair or Roll TFL (upper thigh right in front of the hip bone)
2 sets
Dumbbell Step Ups x 15-20 each leg
Hip Thrusts x 15-20 (do not go too low at the bottom, we don't want the lower back to round at all)
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and roll rotator cuffs on ball on wall or roll and/or stretch quads
1-2 sets
Rear Laterals x 10-15
Seated Zottman Curls x 15-20
Dumbbell Front Squats x 15
Rest 90 sec and stretch pecs in doorway and/or roll quads and/or IT band or piriformis
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
11/18/20
2 sets
Crunches x 20
Rockups x 15
Bird Dog x 8 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
3 sets
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8-10 each side
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Side Laterals x 15-20
Broomstick Good Mornings x 12-15
Rest 60 sec and stretch hamstrings standing with leg up on bench or chair
1 set
Plank 25-35 sec (glutes tight, abs tight)
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 1-2 min
2 sets
2 Arm Dumbbell Upright Rows x 15-25
Dumbbell Step Ups x 15-20 each leg
Hip Thrusts x 15-20 (do go too low at the bottom, we don't want the lower back to round at all)
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 10-12 Tempo 3010
Standing Hammer Curls x 15-20
Lying Dumbbell Lying Extensions x 15-20
Dumbbell Front Squats x 15
Rest 90 sec and roll quads and/or IT band or piriformis
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
2 sets
Crunches x 20
Rockups x 15
Bird Dog x 8 each side
Rest 60 sec and stretch pecs by leaning through a doorway with one arm on each side of the doorway
3 sets
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8-10 each side
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Side Laterals x 15-20
Broomstick Good Mornings x 12-15
Rest 60 sec and stretch hamstrings standing with leg up on bench or chair
1 set
Plank 25-35 sec (glutes tight, abs tight)
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 1-2 min
2 sets
2 Arm Dumbbell Upright Rows x 15-25
Dumbbell Step Ups x 15-20 each leg
Hip Thrusts x 15-20 (do go too low at the bottom, we don't want the lower back to round at all)
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 10-12 Tempo 3010
Standing Hammer Curls x 15-20
Lying Dumbbell Lying Extensions x 15-20
Dumbbell Front Squats x 15
Rest 90 sec and roll quads and/or IT band or piriformis
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
11/16/20
2 sets
Vacuums x 1
Crunches x 25
Bird Dog x 10-12 each side
Rest 60 sec
3 sets
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8-10 each side
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-6
Broomstick Good Mornings x 12-15
Dumbbell Step Ups x 15-20 each leg
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Plank 25-35 sec (glutes tight, abs tight)
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One Arm Dumbbell Rows x 25-35 Tempo 2010
Hip Thrusts x 15-20 (do go too low at the bottom, we don't want the lower back to round at all)
Bodyweight Ball Squats x 12-15 Tempo 2010
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 10-12 Tempo 3010
Rest 20 sec
Side Laterals x 12-15 Tempo 2010
Rest 20 sec
Incline Dumbbell Curls x 15-25 but just perform them seated upright instead of leaning back on an inlcine bench
Rest 10 sec
Squat Jumps x 8-10
Rest 90 sec and roll TFL (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
2 sets
Vacuums x 1
Crunches x 25
Bird Dog x 10-12 each side
Rest 60 sec
3 sets
Crunch with Leg Extension (do NOT fully extend the knee on these) x 8-10 each side
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll piriformis and hips on ball
2 sets
Knee Pushups x 4-6
Broomstick Good Mornings x 12-15
Dumbbell Step Ups x 15-20 each leg
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Plank 25-35 sec (glutes tight, abs tight)
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One Arm Dumbbell Rows x 25-35 Tempo 2010
Hip Thrusts x 15-20 (do go too low at the bottom, we don't want the lower back to round at all)
Bodyweight Ball Squats x 12-15 Tempo 2010
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 10-12 Tempo 3010
Rest 20 sec
Side Laterals x 12-15 Tempo 2010
Rest 20 sec
Incline Dumbbell Curls x 15-25 but just perform them seated upright instead of leaning back on an inlcine bench
Rest 10 sec
Squat Jumps x 8-10
Rest 90 sec and roll TFL (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
11/12/20
3 sets
Vacuums x 1
Crunches x 25
Bird Dog x 8-10 each side
Rockups x 15
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec
2 sets
Knee Pushups x 3-5
Dumbbell Stiff Leg Deadlift x 8-10 (go super easy here and if they don't feel imedediately comfortable, DON'T do them today, we're in no rush here)
Calf Raises x 15-20
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One Arm Dumbbell Rows x 20-30 Tempo 2010
Bodyweight Ball Squats x 15-20 Tempo 2010
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Rear Laterals x 12-15 Tempo 2010
Rest 20 sec
Plate Front Raise x 10 Tempo 2010 (holding a dumbbell instead)
Rest 20 sec
Seated Hammer Curls x 15-25
Rest 10 sec
Plank x 20-30 sec (focus on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
Vacuums x 1
Crunches x 25
Bird Dog x 8-10 each side
Rockups x 15
One leg stiff leg deadlift x 8-10 with no weight
Rest 60 sec
2 sets
Knee Pushups x 3-5
Dumbbell Stiff Leg Deadlift x 8-10 (go super easy here and if they don't feel imedediately comfortable, DON'T do them today, we're in no rush here)
Calf Raises x 15-20
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One Arm Dumbbell Rows x 20-30 Tempo 2010
Bodyweight Ball Squats x 15-20 Tempo 2010
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Rear Laterals x 12-15 Tempo 2010
Rest 20 sec
Plate Front Raise x 10 Tempo 2010 (holding a dumbbell instead)
Rest 20 sec
Seated Hammer Curls x 15-25
Rest 10 sec
Plank x 20-30 sec (focus on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
11/9/20
Tempo Defined:
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads and IT bands with foam roller
3 sets
Vacuums x 1
Crunches x 25
Bird Dog x 8-10 each side
Rest 60 sec
3 sets
Knee Pushups x 3-5
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
Standing Hammer Curls x 15-25 Tempo 2010
Bodyweight Ball Squats x 15-20 Tempo 2010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 8-12
Rest 20 sec
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 20 sec
Lying Dumbbell Tricep Extension x 15-25 Tempo 2010
Rest 20 sec
Crunches x 10
Rest 10 sec
Plank x 20-30 sec (focus on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
Tempo Defined:
- 4 numbers
- They each represent a number of seconds
- An X means "as fast as possible"
- The order is always written this way
- Frist Number: Eccentric (lowering of the weight)
- Second Number: Bottom of the lift
- Thrid Number: Concentric (lifing of the weight)
- Fourth Number: Top of the lift
- Example: "Ball Squat Tempo 21X0" means
- 2 seconds on the way down in the squat
- 1 second pause at the bottom
- Squat back up as rapidly as possible
- 0 second pause at the top of the squat
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads and IT bands with foam roller
3 sets
Vacuums x 1
Crunches x 25
Bird Dog x 8-10 each side
Rest 60 sec
3 sets
Knee Pushups x 3-5
One leg stiff leg deadlift x 8-10 with no weight
Calf Raises x 15-20
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
Standing Hammer Curls x 15-25 Tempo 2010
Bodyweight Ball Squats x 15-20 Tempo 2010
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Cobra x 8-12
Rest 20 sec
Seated Dumbbell External Rotation x 10-12 each side Tempo 3010
Rest 20 sec
Lying Dumbbell Tricep Extension x 15-25 Tempo 2010
Rest 20 sec
Crunches x 10
Rest 10 sec
Plank x 20-30 sec (focus on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
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
11/6/20
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads, with foam roller
3 sets
Vacuums x 1
Crunches x 20
Rest 60 sec
3 sets
Bird Dog x 8-10 each side
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One leg stiff leg deadlift x 8-10 with no weight
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Situps x 10
Plank (IF this doesn't hurt the back) x 20-30 sec (focuse on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Calf Raises x 20
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
2 sets
Cobra x 8 (if it doesn't hurt the back)
Side Laterals x 12-15
Two Arm Dumbbell Upright Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 12-15
Rest 2 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads, with foam roller
3 sets
Vacuums x 1
Crunches x 20
Rest 60 sec
3 sets
Bird Dog x 8-10 each side
Rest 90 sec and roll/use massage gun on quads, IT bands, calves, and/or inner thighs
1 set
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
2 sets
One leg stiff leg deadlift x 8-10 with no weight
Rest 75 seconds and stretch each hamstring with your leg up on a bench
2 sets
Situps x 10
Plank (IF this doesn't hurt the back) x 20-30 sec (focuse on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Calf Raises x 20
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
2 sets
Cobra x 8 (if it doesn't hurt the back)
Side Laterals x 12-15
Two Arm Dumbbell Upright Rows x 12-15
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 12-15
Rest 2 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
11/2/20
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads, with foam roller
4 sets
Vacuums x 1
Crunches x 20
Bird Dog x 8-10 each side
Rest 60 sec
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
3 sets
One leg stiff leg deadlift x 8-10 with no weight
Rest 30 sec
Hip Thrusts x 15-25
Rest 90 seconds and roll piriformis and hips with lcarosse ball and hamstrings with gun
3 sets
Plank 30 sec (IF this doesn't hurt the back) x 20-30 sec (focuse on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Crunch with Leg Extension x 5 on each side (do not fully extend the leg this time, only go about 3/4 of the way)
Regular Crunches x 15
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
2-3 sets
Plate Front Raise (using a dumbbell instead of a plate) x 8-10 (nice and slow and smooth)
Calf Raises x 15
Stretch Calves x 60 seconds each
Rest 1 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
5 minutes: Roll piriformis on lacrosse ball, hamstrings with gun, quads, with foam roller
4 sets
Vacuums x 1
Crunches x 20
Bird Dog x 8-10 each side
Rest 60 sec
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
Stretch hamstrings with leg up with strap or towel x 45 sec each leg
Roll TFL (upper thigh right in front of the hip bone) 2-3 min
3 sets
One leg stiff leg deadlift x 8-10 with no weight
Rest 30 sec
Hip Thrusts x 15-25
Rest 90 seconds and roll piriformis and hips with lcarosse ball and hamstrings with gun
3 sets
Plank 30 sec (IF this doesn't hurt the back) x 20-30 sec (focuse on squeezing glutes and crunching abs...if these contractions cannot be held, stop the exercise)
Crunch with Leg Extension x 5 on each side (do not fully extend the leg this time, only go about 3/4 of the way)
Regular Crunches x 15
Rest 90 sec and roll TFl (upper quad/front of hip) with roller, ball, or gun - whichever works better for you, or all three
2-3 sets
Plate Front Raise (using a dumbbell instead of a plate) x 8-10 (nice and slow and smooth)
Calf Raises x 15
Stretch Calves x 60 seconds each
Rest 1 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
10/29/20
3 sets
Vacuums x 1
Crunches x 20
Rockups x 20
Use gun on hamstrings 1-2 min
Bird Dog x 8-10 each side
Roll Piriformis and side of hip with lacrosse ball 1-2 min
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
Stretch hamstrings while laying on back with strap 60 sec each leg
2-3 sets
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Standing Calf Raises x 15
Roll TFL (upper thigh right in front of the hip bone)
Crunches x 20
Stretch hamstrings while laying on back with strap 45 sec each leg
Hip Thrusts x 15-25
Stretch each quad standing 30-60 sec each leg
1 set
Use gun on hamstrings 2 min
Roll Piriformis and side of hip with lacrosse ball 2 min
2 sets
Ball Squats x 15
Rest 90 sec and stretch quads
2 sets
Cobras x 10
Lying Dumbbell Tricep Extensions x 15-25
One Arm Dumbbell Rows x 15-20
Rest 2 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
Vacuums x 1
Crunches x 20
Rockups x 20
Use gun on hamstrings 1-2 min
Bird Dog x 8-10 each side
Roll Piriformis and side of hip with lacrosse ball 1-2 min
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
Stretch hamstrings while laying on back with strap 60 sec each leg
2-3 sets
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Standing Calf Raises x 15
Roll TFL (upper thigh right in front of the hip bone)
Crunches x 20
Stretch hamstrings while laying on back with strap 45 sec each leg
Hip Thrusts x 15-25
Stretch each quad standing 30-60 sec each leg
1 set
Use gun on hamstrings 2 min
Roll Piriformis and side of hip with lacrosse ball 2 min
2 sets
Ball Squats x 15
Rest 90 sec and stretch quads
2 sets
Cobras x 10
Lying Dumbbell Tricep Extensions x 15-25
One Arm Dumbbell Rows x 15-20
Rest 2 min and Roll Quads, IT Band, TFL and/or anything else that needs it more than these
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
10/26/20
3 sets
Crunches x 20-25
Use gun on hamstrings 2 min
Bird Dog x 8-10 each side
Roll Piriformis and side of hip with lacrosse ball 2 min
Stretch hamstrings while laying on back with strap 60 sec each leg
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
2-3 sets
Crunches x 15
Rockups x 20 (skip if these hurt the back)
Roll TFL (upper thigh right in front of the hip bone)
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Stretch hamstrings while laying on back with strap 60 sec each leg
Stretch each quad standing 30-60 sec each leg
2 sets
Hip Thrusts x 20
Use gun on hamstrings 1 min
Roll Piriformis and side of hip with lacrosse ball 1 min
2 sets
Calf Raises x 15
Standing Hammer Curls x 15-20
Side Laterals x 15-20
One Arm Dumbbell Rows x 15-20
Rest 2 min and Roll Quads and IT Band
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
Crunches x 20-25
Use gun on hamstrings 2 min
Bird Dog x 8-10 each side
Roll Piriformis and side of hip with lacrosse ball 2 min
Stretch hamstrings while laying on back with strap 60 sec each leg
1 set
Spend 3-5 min rolling quads, IT bands, calves, and inner thighs
2-3 sets
Crunches x 15
Rockups x 20 (skip if these hurt the back)
Roll TFL (upper thigh right in front of the hip bone)
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Stretch hamstrings while laying on back with strap 60 sec each leg
Stretch each quad standing 30-60 sec each leg
2 sets
Hip Thrusts x 20
Use gun on hamstrings 1 min
Roll Piriformis and side of hip with lacrosse ball 1 min
2 sets
Calf Raises x 15
Standing Hammer Curls x 15-20
Side Laterals x 15-20
One Arm Dumbbell Rows x 15-20
Rest 2 min and Roll Quads and IT Band
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
10/22/20
2 sets
Crunches x 20
Use gun on hamstrings 2 min
Crunches x 20
Roll Piriformis and side of hip with lacrosse ball 2 min
Bird Dog x 8 each side
Stretch hamstrings while laying on back with strap 60 sec each leg
Rest 30 sec
Spend 3-5 min rolling quads, IT bands, and inner thighs
3 sets
Rockups x 20 (skip if these hurt the back)
Roll TFL (upper thigh right in front of the hip bone)
Hip Thrusts x 20
Stretch each quad standing
Rest 30 sec
2 sets
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Use gun on hamstrings 2 min
Roll Piriformis and side of hip with lacrosse ball 2 min
Stretch hamstrings while laying on back with strap 60 sec each leg
Rest 60 sec
3 sets
Calf Raises x 10
Roll IT Band
Bird Dog x 5 each side
Roll Quads
Cooldown 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
2 sets
Crunches x 20
Use gun on hamstrings 2 min
Crunches x 20
Roll Piriformis and side of hip with lacrosse ball 2 min
Bird Dog x 8 each side
Stretch hamstrings while laying on back with strap 60 sec each leg
Rest 30 sec
Spend 3-5 min rolling quads, IT bands, and inner thighs
3 sets
Rockups x 20 (skip if these hurt the back)
Roll TFL (upper thigh right in front of the hip bone)
Hip Thrusts x 20
Stretch each quad standing
Rest 30 sec
2 sets
One leg stiff leg deadlift (if it feels ok to do these, they will help) x 8-10 with no weight
Use gun on hamstrings 2 min
Roll Piriformis and side of hip with lacrosse ball 2 min
Stretch hamstrings while laying on back with strap 60 sec each leg
Rest 60 sec
3 sets
Calf Raises x 10
Roll IT Band
Bird Dog x 5 each side
Roll Quads
Cooldown 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
10/20/20
Warmup
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
Crunches x 20
Broomstick Good Morning x 15
Rest 90 seconds and use the gun on the hamstrings
3 sets
Situps x 30 sec
Jump Rope x 30 sec
Plank x 20-30 sec
Bodyweight Squats x 20 sec
Rest 90 sec and foam roll calves
3 sets
Floor Cobra x 8-10
Ball Squats x 15
Calf Raises x 10
Bird Dog x 8 each side
Rest 90 sec and rll piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-20
Knee Pushups x 5
Rest 60 seconds
Cooldown 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
Warmup
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
Crunches x 20
Broomstick Good Morning x 15
Rest 90 seconds and use the gun on the hamstrings
3 sets
Situps x 30 sec
Jump Rope x 30 sec
Plank x 20-30 sec
Bodyweight Squats x 20 sec
Rest 90 sec and foam roll calves
3 sets
Floor Cobra x 8-10
Ball Squats x 15
Calf Raises x 10
Bird Dog x 8 each side
Rest 90 sec and rll piriformis
2 sets
Dumbbell Stiff Leg Deadlift x 10-20
Knee Pushups x 5
Rest 60 seconds
Cooldown 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
10/15/20
Warmup
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
2-3 sets
Situps x 10
Jump Rope x 20 sec
Regular Crunches with no weight x 15
Bird Dogs x 5 each side
Rest 30 sec seconds
Stop and roll quads, pirifomis, hamstrings, and IT bands for 2-5 minutes
3 sets
Standing Calf Raise x 15
Standing Calf Stretch x 30 seconds each leg
Broomstick Good Mornings x 15 (same point as Monday: don't rush them, let them slowly loosen up on these at their own pace)
Rest 30-45 seconds
One Leg Stiff Leg Deadlift x 5 each side with no weight (same note as above regarding range of motion)
Rest 90 sec and stretch hamstrings with leg up on a bench
Stop and roll lats, pecs for 2-5 minutes. Also roll quads, inner thighs, piriformis, and IT bands a little if they need more
2 sets
Dumbbell Front Squats x 10-15 (take 3 seconds on the way down on each rep)
Hip Thrusts x 20
Stretch pecs standing in a doorway with a hand on each side (like the pecs stretch on the bench with dumbbells)
Rest 60 sec
2 sets
Floor Cobra x 8-10
Crunches x 15-20
Rear Laterals x 12-15
Bodyweight Squats x 15-20
Rest 60-90 seconds
Cooldown 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
Warmup
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
2-3 sets
Situps x 10
Jump Rope x 20 sec
Regular Crunches with no weight x 15
Bird Dogs x 5 each side
Rest 30 sec seconds
Stop and roll quads, pirifomis, hamstrings, and IT bands for 2-5 minutes
3 sets
Standing Calf Raise x 15
Standing Calf Stretch x 30 seconds each leg
Broomstick Good Mornings x 15 (same point as Monday: don't rush them, let them slowly loosen up on these at their own pace)
Rest 30-45 seconds
One Leg Stiff Leg Deadlift x 5 each side with no weight (same note as above regarding range of motion)
Rest 90 sec and stretch hamstrings with leg up on a bench
Stop and roll lats, pecs for 2-5 minutes. Also roll quads, inner thighs, piriformis, and IT bands a little if they need more
2 sets
Dumbbell Front Squats x 10-15 (take 3 seconds on the way down on each rep)
Hip Thrusts x 20
Stretch pecs standing in a doorway with a hand on each side (like the pecs stretch on the bench with dumbbells)
Rest 60 sec
2 sets
Floor Cobra x 8-10
Crunches x 15-20
Rear Laterals x 12-15
Bodyweight Squats x 15-20
Rest 60-90 seconds
Cooldown 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
10/12/20
Warmup
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
Regular Crunches with no weight x 20-25
Bird Dogs x 10 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis and stretch hamstrings standing up with leg on bench
3 sets
Standing Calf Raise x 15-20
Standing Calf Stretch x 30-60 seconds each leg
Broomstick Good Mornings x 15-20 (don't be greedy with range of motion on these today becuase your hamstrings will likley be tight...let them sloly loosen up on these at their own pace)
Rest 30-45 seconds
One Leg Stiff Leg Deadlift x 7-10 each side with no weight (same note as above regarding range of motion)
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Knee Pushups x AMAP
Rockups x 15-20
Hip Thrusts x 20
Rest 90 sec and roll pecs, lats, or calves
2 sets
Floor Cobra x 8-10
Standing Hammer Curls x 15-25
Ball Squats x 10-15
Rest 60-90 seconds
Cooldown 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
Warmup
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
Regular Crunches with no weight x 20-25
Bird Dogs x 10 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis and stretch hamstrings standing up with leg on bench
3 sets
Standing Calf Raise x 15-20
Standing Calf Stretch x 30-60 seconds each leg
Broomstick Good Mornings x 15-20 (don't be greedy with range of motion on these today becuase your hamstrings will likley be tight...let them sloly loosen up on these at their own pace)
Rest 30-45 seconds
One Leg Stiff Leg Deadlift x 7-10 each side with no weight (same note as above regarding range of motion)
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Knee Pushups x AMAP
Rockups x 15-20
Hip Thrusts x 20
Rest 90 sec and roll pecs, lats, or calves
2 sets
Floor Cobra x 8-10
Standing Hammer Curls x 15-25
Ball Squats x 10-15
Rest 60-90 seconds
Cooldown 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
10/8/20
Warmup
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
Regular Crunches with no weight x 15
Rockups x 15
Bird Dogs x 5 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis
3 sets
Broomstick Good Mornings x 15
Standing Calf Raises x 15
One Leg Stiff Leg Deadlift x 7 each side
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Rear Laterals x 15-25
Bicycles x 12-15 each side
Ball Squats x 10-12
Rest 90 sec and roll pecs, lats, or calves
2 sets
Hip Thrusts x 20
Lying Dumbbell Tricep Extensions x 12-20 (no bench needed, these can be performed laying on the floor)
Rest 60-90 seconds
Cooldown 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
Warmup
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
Regular Crunches with no weight x 15
Rockups x 15
Bird Dogs x 5 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis
3 sets
Broomstick Good Mornings x 15
Standing Calf Raises x 15
One Leg Stiff Leg Deadlift x 7 each side
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Rear Laterals x 15-25
Bicycles x 12-15 each side
Ball Squats x 10-12
Rest 90 sec and roll pecs, lats, or calves
2 sets
Hip Thrusts x 20
Lying Dumbbell Tricep Extensions x 12-20 (no bench needed, these can be performed laying on the floor)
Rest 60-90 seconds
Cooldown 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
10/5/20
Warmup
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
Regular Crunches with no weight x 20-25 reps
Bird Dogs x 8 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis
3 sets
Broomstick Good Mornings x 20
One Arm Dumbbell Row x 12-20 each side
Bodyweight Squats x 5-8
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Knee Pushups x 5-7
Situps x 8-10
Hip Thrusts x 20
Rest 90 sec and roll pecs, lats, or calves
2 sets
Plank x 20 sec
Standing Calf Raises x 15
Standing Hammer Curls x 8-12
Rest 60-90 seconds
Cooldown 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
Warmup
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
Regular Crunches with no weight x 20-25 reps
Bird Dogs x 8 each side
Rest 90 seconds and roll hamstrings, quads, or piriformis
3 sets
Broomstick Good Mornings x 20
One Arm Dumbbell Row x 12-20 each side
Bodyweight Squats x 5-8
Rest 90 sec and roll inner thigh, IT band, or priformis
2 sets
Knee Pushups x 5-7
Situps x 8-10
Hip Thrusts x 20
Rest 90 sec and roll pecs, lats, or calves
2 sets
Plank x 20 sec
Standing Calf Raises x 15
Standing Hammer Curls x 8-12
Rest 60-90 seconds
Cooldown 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
9/10/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Trigger Point 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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 1
Ball Crunches x 15
Broomstick Good Mornings x 20
Rest 90 seconds and Roll hamstrings, quads, piriformis
3 sets
Dumbbell Snatch x 6-8 each side
Knee Pushups x AMAP
Squat Jumps x 10
Rest 90 sec and roll lats, calves
3 sets
Side Laterals x 12-25
Cobras x 8
Jump Rope x 30 sec
Rest 30 sec and roll pecs and calves
3 sets
Plank x 45 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 on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Trigger Point 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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 1
Ball Crunches x 15
Broomstick Good Mornings x 20
Rest 90 seconds and Roll hamstrings, quads, piriformis
3 sets
Dumbbell Snatch x 6-8 each side
Knee Pushups x AMAP
Squat Jumps x 10
Rest 90 sec and roll lats, calves
3 sets
Side Laterals x 12-25
Cobras x 8
Jump Rope x 30 sec
Rest 30 sec and roll pecs and calves
3 sets
Plank x 45 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 on swiss ball
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 calves and piriformis
3 sets
Rear Laterals x 15-20
Crunch with Leg Extension x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch hamstrings with leg up
3 sets
Floor Cobra x 8
Plank x 30-45 sec
Squat Jumps x 10
Rest 90 sec and roll quads and lats
2 sets
Jump Rope x 75 jumps
Rest 90 seconds and stretch calves
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 calves and piriformis
3 sets
Rear Laterals x 15-20
Crunch with Leg Extension x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and stretch hamstrings with leg up
3 sets
Floor Cobra x 8
Plank x 30-45 sec
Squat Jumps x 10
Rest 90 sec and roll quads and lats
2 sets
Jump Rope x 75 jumps
Rest 90 seconds and stretch calves
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
9/3/20
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.
3 sets
Vacuums x 1
Crunches x 15
Situps x 15
Bird Dogs x 5 each side
Rest 30 seconds
3 sets
Cobra x 10 reps
Rockups x 15
Dumbbell Stiff Leg Deadlift x 15
Rest 60 sec and stretch hamstrings with leg up
2 sets
Dumbbell Snatch x 8 each arm
Medicine Ball Slams x 5
Rest 60 seconds and roll piriformis or quads
2 sets
Jump Rope x 30 sec
Side Laterals x 25-30
Calf Raises x 25
Rest 90 sec and foam roll quads, calves, and piriformis
2 sets
Dumbbell Front Squats x 15
Rest 90 seconds and stretch calves or 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 1
Crunches x 15
Situps x 15
Bird Dogs x 5 each side
Rest 30 seconds
3 sets
Cobra x 10 reps
Rockups x 15
Dumbbell Stiff Leg Deadlift x 15
Rest 60 sec and stretch hamstrings with leg up
2 sets
Dumbbell Snatch x 8 each arm
Medicine Ball Slams x 5
Rest 60 seconds and roll piriformis or quads
2 sets
Jump Rope x 30 sec
Side Laterals x 25-30
Calf Raises x 25
Rest 90 sec and foam roll quads, calves, and piriformis
2 sets
Dumbbell Front Squats x 15
Rest 90 seconds and stretch calves or 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
9/1/20
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.
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
Rest 60 seconds and roll piriformis or quads
3 sets
Bicycles x 15 each side
Rockups x 15
Plank on Floor x ALAP (as long as possible)
Rest 2 min and foam roll quads, calves, and piriformis
3 sets
Floor Cobra x 8
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
Rest 60 seconds and roll piriformis or quads
3 sets
Bicycles x 15 each side
Rockups x 15
Plank on Floor x ALAP (as long as possible)
Rest 2 min and foam roll quads, calves, and piriformis
3 sets
Floor Cobra x 8
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
8/28/20
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.
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
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Morning x 20
Hip Thrusts x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Front Squats holding the medicine ball instead x 15
Jump Rope x 40 jumps
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Knee Pushups x AMAP
Floor Cobra x 10
Rest 60 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.
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
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Morning x 20
Hip Thrusts x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Front Squats holding the medicine ball instead x 15
Jump Rope x 40 jumps
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Knee Pushups x AMAP
Floor Cobra x 10
Rest 60 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
8/27/20
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.
4 sets
Plank x 30-60 sec
Crunches x 25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
1-leg Stiff Leg Deadlift x 12 each leg
Bodyweight Squat x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Seated Hammer Curls (one arm at a time) x 15-20
Calf Raises x 30
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Squat Jumps x 10
Hip Thrusts x 40
Rest 60 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
4 sets
Plank x 30-60 sec
Crunches x 25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
1-leg Stiff Leg Deadlift x 12 each leg
Bodyweight Squat x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Seated Hammer Curls (one arm at a time) x 15-20
Calf Raises x 30
Pushup Position Knee to Opposite Elbow x 5 each side
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Squat Jumps x 10
Hip Thrusts x 40
Rest 60 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
8/25/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
4 sets
Bicycles x 20 each side
Bird Dogs x 10 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Mornings x 30
Jump Rope x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 10 each side
Situps x 10
Rockups x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Knee Pushups x AMAP
Calf Raises x 20
Hip Thrusts x 40
Rest 60 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
4 sets
Bicycles x 20 each side
Bird Dogs x 10 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Mornings x 30
Jump Rope x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 10 each side
Situps x 10
Rockups x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Knee Pushups x AMAP
Calf Raises x 20
Hip Thrusts x 40
Rest 60 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
8/21/20
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 15-20
Crunches x 15
Jump rope x 30 seconds
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Stiff Leg Deadlift x 15-20 (very light)
Bodyweight Squats x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Ball Crunches x 12-15
Plank x 30 sec
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Cobras x 10
Calf Raises x 20
One Arm Dumbbell Rox x 20-30 reps
Rest 20 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15-20
Crunches x 15
Jump rope x 30 seconds
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Stiff Leg Deadlift x 15-20 (very light)
Bodyweight Squats x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Ball Crunches x 12-15
Plank x 30 sec
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Cobras x 10
Calf Raises x 20
One Arm Dumbbell Rox x 20-30 reps
Rest 20 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
8/20/20
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.
2 sets
Vacuums x 2
Crunches x 20
Bird Dogs x 15 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Situps x 15-20
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x AMAP
Broomstick Good Mornings x 20-25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Dumbbell Front Squat x 15
Renegade Row without Dumbbells x 8 each arm (just go through the motions, doing the rows nice and smooth with each arm without a dumbbell)
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Hip Thrusts x 45 seconds
Crunches x 30 seconds
Rockups x 30 seconds
Rest 20 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 2
Crunches x 20
Bird Dogs x 15 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Situps x 15-20
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Knee Pushups x AMAP
Broomstick Good Mornings x 20-25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Dumbbell Front Squat x 15
Renegade Row without Dumbbells x 8 each arm (just go through the motions, doing the rows nice and smooth with each arm without a dumbbell)
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Hip Thrusts x 45 seconds
Crunches x 30 seconds
Rockups x 30 seconds
Rest 20 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
8/18/20
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
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Ball Crunches x 15-20
Rest 60 sec
3 sets
Ball Leg Curls x 15, 15, 10
Dumbbell Good Mornings x 10-12
Bodyweight Squat x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Knee Pushups x AMAP
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Jump Rope x 30 sec
Rest 60 sec and stretch anything in the legs if you want to
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Ball Crunches x 15-20
Rest 60 sec
3 sets
Ball Leg Curls x 15, 15, 10
Dumbbell Good Mornings x 10-12
Bodyweight Squat x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
2 sets
Knee Pushups x AMAP
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Jump Rope x 30 sec
Rest 60 sec and stretch anything in the legs if you want to
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
8/14/20
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
Situps x 15
Bodyweight Squats x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Mornings x 30
Dumbbell Front Squats x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Ball Jack x 8-10
Crunches x 25
Calf Raises x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 10 each arm
Side Laterals one arm at a time x 10-15 each
Rest 90 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15
Bodyweight Squats x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Broomstick Good Mornings x 30
Dumbbell Front Squats x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Ball Jack x 8-10
Crunches x 25
Calf Raises x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 10 each arm
Side Laterals one arm at a time x 10-15 each
Rest 90 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
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bicycles x 25 each side
Pushup Position Knee to Same Elbow x 4-6 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Good Mornings x 15
Rest 30 seconds
Ball Squats x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Ball Crunches x 15
Jump Rope x 40 jumps
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
One Arm Dumbbell Upright Row x 15-20 each arm
Hip Thrusts with medicine ball on hips x 20-25
Rest 90 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bicycles x 25 each side
Pushup Position Knee to Same Elbow x 4-6 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Good Mornings x 15
Rest 30 seconds
Ball Squats x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Ball Crunches x 15
Jump Rope x 40 jumps
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
One Arm Dumbbell Upright Row x 15-20 each arm
Hip Thrusts with medicine ball on hips x 20-25
Rest 90 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
8/11/20
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
Crunches x 20
Floor Cobra x 10
Plank x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Stiff Leg Deadlift x 20-25
Rest 30 seconds
Dumbbell Front Squats x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Squat Jumps x 10
Calf Raises x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Knee Pushups x AMAP
Situps x 15
Jump Rope x 30 jumps
Rest 90 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Crunches x 20
Floor Cobra x 10
Plank x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Stiff Leg Deadlift x 20-25
Rest 30 seconds
Dumbbell Front Squats x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Squat Jumps x 10
Calf Raises x 20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Knee Pushups x AMAP
Situps x 15
Jump Rope x 30 jumps
Rest 90 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
8/7/20
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
Situps x 15
Pushup Position x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 6-8 each arm
Dumbbell Stiff Leg Deadlift x 12-15
Crunches x 15-20
One Leg Stiff Leg Deadlift x 10 each bodyweight only
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Floor Cobra x 5
Calf Raises x 25
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bodyweight Squats 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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15
Pushup Position x 30 sec
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 6-8 each arm
Dumbbell Stiff Leg Deadlift x 12-15
Crunches x 15-20
One Leg Stiff Leg Deadlift x 10 each bodyweight only
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Floor Cobra x 5
Calf Raises x 25
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bodyweight Squats 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
8/6/20
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
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Hip Thrusts x 25
Knee Pushups x AMAP
One Leg Stiff Leg Deadlift x 10 each
Floor Cobra x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Crunch with Leg Extension x 10 each side
Pushup Position x 30 sec
Dumbbell Front Squat x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Squat Jumps x 10
Calf Raises x 15
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Hip Thrusts x 25
Knee Pushups x AMAP
One Leg Stiff Leg Deadlift x 10 each
Floor Cobra x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Crunch with Leg Extension x 10 each side
Pushup Position x 30 sec
Dumbbell Front Squat x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Squat Jumps x 10
Calf Raises x 15
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
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
8/4/20
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 2
Crunches x 15
Rockups x 15
Bird Dogs x 8 each side
Rest 30 seconds
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Squats x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Dumbbell Snatch x 10-12 each side
Situps x 20
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
3 sets
Step Ups Holding your dumbbell x 12 each leg
Calf Raises x 25
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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 15
Rockups x 15
Bird Dogs x 8 each side
Rest 30 seconds
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Bodyweight Squats x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Dumbbell Snatch x 10-12 each side
Situps x 20
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
3 sets
Step Ups Holding your dumbbell x 12 each leg
Calf Raises x 25
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/28/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 2
Crunches x 25
Cobras x 12
Rest 30 seconds
2-3 sets
Broomstick Good Mornings x 25
Knee Pushups x 10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Situps x 15
Dumbbell Front Squats x 15
Hip Thrusts x 25
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Dumbbell Front Squats x 20 with your small dumbbell
Rear Laterals x 30-40 without weights
Calf Raises x 25-30
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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
Cobras x 12
Rest 30 seconds
2-3 sets
Broomstick Good Mornings x 25
Knee Pushups x 10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Situps x 15
Dumbbell Front Squats x 15
Hip Thrusts x 25
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Dumbbell Front Squats x 20 with your small dumbbell
Rear Laterals x 30-40 without weights
Calf Raises x 25-30
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/23/20
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
Vacuums x 2
Crunches x 15-20
Bird Dogs x 10 each side
Rest 30 seconds
2-3 sets
Dumbbell Good Mornings x 15
Squat Jumps x 10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Rockups x 20
Cobras x 12
Jump Rope x 30 jumps
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Dumbbell Front Squats x 20 with your small dumbbell
Side Laterals x 25-35 reps without weights
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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 15-20
Bird Dogs x 10 each side
Rest 30 seconds
2-3 sets
Dumbbell Good Mornings x 15
Squat Jumps x 10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Rockups x 20
Cobras x 12
Jump Rope x 30 jumps
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Dumbbell Front Squats x 20 with your small dumbbell
Side Laterals x 25-35 reps without weights
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/21/20
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
Situps x 15
Rest 30 seconds
2-3 sets
Dumbbell Good Mornings x 15
Knee Pushups x 5-10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Crunches x 20
Plank x 30 sec
Jump Rope x 30 jumps
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Cobras x 12
Bodyweight Squats x 20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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
Situps x 15
Rest 30 seconds
2-3 sets
Dumbbell Good Mornings x 15
Knee Pushups x 5-10
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Crunches x 20
Plank x 30 sec
Jump Rope x 30 jumps
Rest 60-90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up or Roll Lats or Stretch Calves
2-3 sets
Cobras x 12
Bodyweight Squats x 20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/17/20
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.
3 sets
Plank x 45 sec
Rest 30 seconds
2-3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Cobra x 12
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Situps x 10
Bicycles x 15 each side
Jump Rope x 30 jumps
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2-3 sets
One Arm Dumbbell upright Rows x 15 each side with your small dumbbell
Step Ups while holding medicine ball x 8 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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
Plank x 45 sec
Rest 30 seconds
2-3 sets
Bird Dog x 8 each side
One Leg Stiff Leg Deadlift x 12 each leg
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Cobra x 12
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Situps x 10
Bicycles x 15 each side
Jump Rope x 30 jumps
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2-3 sets
One Arm Dumbbell upright Rows x 15 each side with your small dumbbell
Step Ups while holding medicine ball x 8 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/16/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
4 sets
Crunches x 25
Rest 30 seconds
2-3 sets
Bird Dog x 8 each side
Broomstick Good Mornings x 20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Dumbbell Snatch x 12-15 each arm with your small 6lb dumbbell
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Medicine Ball Slams into the floor x 5 (I don't have a video for these, but you know them)
Band Tricep Pushdowns x 15-30 reps (performed like a rope tricep pushdown)
Jump Rope x 50 jumps
Plank x 30-45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2-3 sets
Band Bicep Curls x 15-30 (performed like rope cable curls)
Bodyweight Step Ups x 12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
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
Rest 30 seconds
2-3 sets
Bird Dog x 8 each side
Broomstick Good Mornings x 20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Dumbbell Snatch x 12-15 each arm with your small 6lb dumbbell
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Medicine Ball Slams into the floor x 5 (I don't have a video for these, but you know them)
Band Tricep Pushdowns x 15-30 reps (performed like a rope tricep pushdown)
Jump Rope x 50 jumps
Plank x 30-45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2-3 sets
Band Bicep Curls x 15-30 (performed like rope cable curls)
Bodyweight Step Ups x 12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
Cooldown if you have time, do any of the following:
Roll IT bands and quads thoroughly. Roll hips and pirirformis.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/9/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2-3 sets
Situps x 15
Rockups x 15
Bird Dog x 8 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Knee Pushups on the ground x 5-10
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Floor Cobra x 10
Bicycles x 20 each side
Plank x 30-45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
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.
2-3 sets
Situps x 15
Rockups x 15
Bird Dog x 8 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
2-3 sets
Knee Pushups on the ground x 5-10
Bodyweight Squats x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2-3 sets
Floor Cobra x 10
Bicycles x 20 each side
Plank x 30-45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
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
6/30/20
1 set
Foam Roll: Quads, IT Bands, Inner Thigh, Calves.
Roll on lacrosse ball: Piriformis and Side of Hip.
2-3 sets
Crunches x 25 reps
Sumo Stance Bodyweight Squats x 15 reps
Rest 2-3 min and: Foam Roll: Quads, Inner Thigh. Stretch: Calves, Hamstrings with leg up.
2 Sets
One Leg Balance x 15 seconds each leg
Hip Thrusts x 20-25
Rest 2-3 min and: Roll on lacrosse ball: Piriformis and Side of Hip. Stretch: Hamstrings with leg up.
2-3 sets
Regular Stance Bodyweight Squats x 10 reps
Calf Raises x 15-20
Rest 2-3 min and: Foam Roll: Quads, Inner Thigh. Stretch: Calves, Hamstrings with leg up, and open the back foot positioning up so the stretch begins to move into the inner thigh as well as the inner hamstring
Cooldown
Roll and stretch any of the above more as feels necessary.
1 set
Foam Roll: Quads, IT Bands, Inner Thigh, Calves.
Roll on lacrosse ball: Piriformis and Side of Hip.
2-3 sets
Crunches x 25 reps
Sumo Stance Bodyweight Squats x 15 reps
Rest 2-3 min and: Foam Roll: Quads, Inner Thigh. Stretch: Calves, Hamstrings with leg up.
2 Sets
One Leg Balance x 15 seconds each leg
Hip Thrusts x 20-25
Rest 2-3 min and: Roll on lacrosse ball: Piriformis and Side of Hip. Stretch: Hamstrings with leg up.
2-3 sets
Regular Stance Bodyweight Squats x 10 reps
Calf Raises x 15-20
Rest 2-3 min and: Foam Roll: Quads, Inner Thigh. Stretch: Calves, Hamstrings with leg up, and open the back foot positioning up so the stretch begins to move into the inner thigh as well as the inner hamstring
Cooldown
Roll and stretch any of the above more as feels necessary.
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 (with a duffle bag or some other appropriate object)
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 (with a duffle bag or some other appropriate object)
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
Jump Rope x 30 seconds
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
Floor Cobras x 12-15
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Bodyweight Squat x 60 sec
Rest 60 sec
2-3 sets
Bodyweight Step Ups x 15 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
Jump Rope x 30 seconds
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
Floor Cobras x 12-15
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Bodyweight Squat x 60 sec
Rest 60 sec
2-3 sets
Bodyweight Step Ups x 15 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 (if possible, if not, bodyweight squats x 20)
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 (if possible, if not, bodyweight squats x 20)
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 Squats with a wide sumo stance to stretch hips and inner thighs x 15
No rest
4 sets
Pushups on 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 Light Effort x 30 seconds
Rest 90-120 sec
2-3 sets
Bodyweight Split Squats x 5 each leg
Calf Raises x 25
Bodyweight Squats x 15
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 Squats with a wide sumo stance to stretch hips and inner thighs x 15
No rest
4 sets
Pushups on 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 Light Effort x 30 seconds
Rest 90-120 sec
2-3 sets
Bodyweight Split Squats x 5 each leg
Calf Raises x 25
Bodyweight Squats x 15
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
Regular Crunches x 20
No rest
3 sets
Dumbbell Stiff Leg Deadlift x 13-15 (with a duffle bag or other appropriate weight object)
Overhead Dumbbell Press x 25-40 (with books or some other small object)
Regular Crunches x 30-40
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Side Laterals x 10-12 (with books or some other small object)
Squat Jumps x10
Rest 60 seconds
3 sets
Standing Hammer Curls x 20-35 (with books or some other small object)
Lying Dumbbell Tricep Extension x 20-25 (with books or some other small object)
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
Regular Crunches x 20
No rest
3 sets
Dumbbell Stiff Leg Deadlift x 13-15 (with a duffle bag or other appropriate weight object)
Overhead Dumbbell Press x 25-40 (with books or some other small object)
Regular Crunches x 30-40
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Side Laterals x 10-12 (with books or some other small object)
Squat Jumps x10
Rest 60 seconds
3 sets
Standing Hammer Curls x 20-35 (with books or some other small object)
Lying Dumbbell Tricep Extension x 20-25 (with books or some other small object)
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
Dumbbell Stiff Leg Deadlift x 10-20 (with a duffle bag or any other object of appropriate weight)
Bench Pushups x AMAP
Bodyweight Lunges in place x 4 each leg (if possible, if not, bodyweight squat x 10)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
One Arm Dumbbell Row x 8-10 (with a duffle bag or any other object of appropriate weight)
Dumbbell Front Squat x 15 (holding a duffle bag or other object of appropriate weight)
Rest 75 sec
2 sets
Jump Rope x 30 sec
Situps x 15
Crunch with Leg Extension x 10 each leg
Rockups x 20
Jump Rope x 30 sec
Rest 90 sec
2 sets
Rear Laterals x 15-30 reps (holding small books or another light abject in the hands)
Hip Thrusts x 30-40 reps
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
Regular Crunches x 25
No rest
3 sets
Dumbbell Stiff Leg Deadlift x 10-20 (with a duffle bag or any other object of appropriate weight)
Bench Pushups x AMAP
Bodyweight Lunges in place x 4 each leg (if possible, if not, bodyweight squat x 10)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
One Arm Dumbbell Row x 8-10 (with a duffle bag or any other object of appropriate weight)
Dumbbell Front Squat x 15 (holding a duffle bag or other object of appropriate weight)
Rest 75 sec
2 sets
Jump Rope x 30 sec
Situps x 15
Crunch with Leg Extension x 10 each leg
Rockups x 20
Jump Rope x 30 sec
Rest 90 sec
2 sets
Rear Laterals x 15-30 reps (holding small books or another light abject in the hands)
Hip Thrusts x 30-40 reps
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
5/12/20
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
Regular Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Floor Cobra 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 (just using hands is fine, no need for dumbbells)
Bodyweight One Leg Split Squats x 6 each leg
Bodyweight Squats x 15
Hip Thrusts x 30
Rest 75 sec
3 sets
Dumbbell Front Squat x 15 (holding any object of appropriate weight)
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
Regular Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Floor Cobra 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 (just using hands is fine, no need for dumbbells)
Bodyweight One Leg Split Squats x 6 each leg
Bodyweight Squats x 15
Hip Thrusts x 30
Rest 75 sec
3 sets
Dumbbell Front Squat x 15 (holding any object of appropriate weight)
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
Crunch with Leg Extension x 10 each side
Rockups x 25
Rest 90 sec
3 sets
Bodyweight Lunges in Place x 8 each leg (if your leg is ok for this, if not, 20 bodyweight squats)
Hip Thrusts x 40
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
1 set
Bodyweight Walking Lunges x 2 minutes (bodyweight squats if leg is not up to lunges yet)
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
Crunch with Leg Extension x 10 each side
Rockups x 25
Rest 90 sec
3 sets
Bodyweight Lunges in Place x 8 each leg (if your leg is ok for this, if not, 20 bodyweight squats)
Hip Thrusts x 40
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
1 set
Bodyweight Walking Lunges x 2 minutes (bodyweight squats if leg is not up to lunges yet)
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
Situps x 10
Crunches x 20
One Leg Stiff Leg Deadlift x 15 each leg
Walking Bodyweight Lunges x 10-12 each leg (if leg is ok for it...if not, do bodyweight squats x 20)
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 15-20 each side with a duffle bag or other similar object)
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 15-35 (holding small dumbbells, a book, or other small object)
Seated Hammer Curls x 15-20 (holding small dumbbells, a book, or other small object)
Lying Dumbbell Tricep Extensions x 15-20 (holding small dumbbells, a book, or other small object)
Jump Rope x 1 minute (see how your shin feels and replace with squat jumps if it hurts)
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
Situps x 10
Crunches x 20
One Leg Stiff Leg Deadlift x 15 each leg
Walking Bodyweight Lunges x 10-12 each leg (if leg is ok for it...if not, do bodyweight squats x 20)
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 15-20 each side with a duffle bag or other similar object)
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 15-35 (holding small dumbbells, a book, or other small object)
Seated Hammer Curls x 15-20 (holding small dumbbells, a book, or other small object)
Lying Dumbbell Tricep Extensions x 15-20 (holding small dumbbells, a book, or other small object)
Jump Rope x 1 minute (see how your shin feels and replace with squat jumps if it hurts)
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 (use a duffle bag or some other object that will suit the purpose)
Calf Raise x 25 reps
Rest 90 seconds and stretch or foam roll quads or calves
3 sets
Knee Pushups x 8-12 reps
One Arm Dumbbell Row x 10-15 each arm (use a duffle bag or some other object that will suit the purpose)
One Leg Split Squats x 7 each leg (if your leg is ok for these...if not, do bodyweight squats x 25 reps)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Floor Cobra x 30 hold
Rear Laterals x 15-20 holding a small book in each hand or some other object
Bodyweight Squats x 20
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 (use a duffle bag or some other object that will suit the purpose)
Calf Raise x 25 reps
Rest 90 seconds and stretch or foam roll quads or calves
3 sets
Knee Pushups x 8-12 reps
One Arm Dumbbell Row x 10-15 each arm (use a duffle bag or some other object that will suit the purpose)
One Leg Split Squats x 7 each leg (if your leg is ok for these...if not, do bodyweight squats x 25 reps)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Floor Cobra x 30 hold
Rear Laterals x 15-20 holding a small book in each hand or some other object
Bodyweight Squats x 20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bodyweight Crunches x 30
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
3 sets
Side Shuffle x 20 yards
Carioca x 20 yards
Rest 60-90 seconds
2 sets
Cobras x 15
Calf Raises x 20-30 reps
Seated Hammer Curls x 35-50 reps (super light dumbbell or small object)
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 dumbbell or small object)
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bodyweight Crunches x 30
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
3 sets
Side Shuffle x 20 yards
Carioca x 20 yards
Rest 60-90 seconds
2 sets
Cobras x 15
Calf Raises x 20-30 reps
Seated Hammer Curls x 35-50 reps (super light dumbbell or small object)
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 dumbbell or small object)
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
Rear Laterals x 20-25 with a light object or dumbbell
One Leg Split Squats x 5 reps each leg (if your leg is ok for this...if not, do bodyweight squats x 30 reps instead)
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 (if your leg is ok for lunges now...if not, do bodyweight squats for 30 seconds instead)
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
Rear Laterals x 20-25 with a light object or dumbbell
One Leg Split Squats x 5 reps each leg (if your leg is ok for this...if not, do bodyweight squats x 30 reps instead)
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 (if your leg is ok for lunges now...if not, do bodyweight squats for 30 seconds instead)
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 10-25 using a small dumbbell or other small object in each hand
Front Raises x 10-25 using a small dumbbell or other small object in each hand
Lying Dumbbell Tricep Extension x 15-25 using a small dumbbell or other small object in each hand
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 10-25 using a small dumbbell or other small object in each hand
Front Raises x 10-25 using a small dumbbell or other small object in each hand
Lying Dumbbell Tricep Extension x 15-25 using a small dumbbell or other small object in each hand
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 15-25 (with tiny dumbbells or a small book or other object)
Front Raises x 15-25 (with tiny dumbbells or a small book or other object)
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 15-25 (with tiny dumbbells or a small book or other object)
Jump Rope x 30 seconds
Lying Dumbbell Tricep Extension x 15-25 (with tiny dumbbells or a small book or other object)
Jump Rope x 30 seconds
Side Laterals x 15-25 (with tiny dumbbells or a small book or other object)
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 15-25 (with tiny dumbbells or a small book or other object)
Front Raises x 15-25 (with tiny dumbbells or a small book or other object)
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 15-25 (with tiny dumbbells or a small book or other object)
Jump Rope x 30 seconds
Lying Dumbbell Tricep Extension x 15-25 (with tiny dumbbells or a small book or other object)
Jump Rope x 30 seconds
Side Laterals x 15-25 (with tiny dumbbells or a small book or other object)
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 15 each side
Broomstick Good Morning x 20-25
Hip Thrusts x 20
Rest 90 seconds and stretch or foam roll quads
3 sets
Bench Pushups x 3-8
Rest 30 seconds
One Arm Dumbbell Row x 6-8 (using a dufflebag or something that weighs enough to be challenging)
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
Crunch with Leg Extension x 10 each side
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
Bodyweight Squats x 30
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 15 each side
Broomstick Good Morning x 20-25
Hip Thrusts x 20
Rest 90 seconds and stretch or foam roll quads
3 sets
Bench Pushups x 3-8
Rest 30 seconds
One Arm Dumbbell Row x 6-8 (using a dufflebag or something that weighs enough to be challenging)
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
Crunch with Leg Extension x 10 each side
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
Bodyweight Squats x 30
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 20-30 (using small duffle bags or something similar)
Jump Rope x 60 seconds
Rest 60 seconds
3 sets
Dumbbell Sumo Deadlift x 15 (using small duffle bags or something similar)
Dumbbell Front Squat x 15 (using small duffle bags or something similar)
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 20-30 (using small duffle bags or something similar)
Jump Rope x 60 seconds
Rest 60 seconds
3 sets
Dumbbell Sumo Deadlift x 15 (using small duffle bags or something similar)
Dumbbell Front Squat x 15 (using small duffle bags or something similar)
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
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 (holding a small book or other object in each hand)
Side Laterals x 12-20 (same)
Rear Laterals x 12-20 (same)
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
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 (holding a small book or other object in each hand)
Side Laterals x 12-20 (same)
Rear Laterals x 12-20 (same)
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
Weighted Crunch x 20
Dumbbell Stiff Leg Deadlift x 12 reps with a duffle bag or something
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Knee Pushups x AMAP
Cobra x 15
Rest 60-90 seconds
2-3 sets
75 second sprint
Rest 75-90 seconds
1-2 sets
VERY light Jog for 2-3 min minutes continuously
Rest/walk 60-120 seconds
3 sets
Pushup Position x 30 seconds
Regular Crunch x 20
Dumbbell Front Squat x 15 reps (use a duffle bag)
Bodyweight Squats x 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
Weighted Crunch x 20
Dumbbell Stiff Leg Deadlift x 12 reps with a duffle bag or something
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Knee Pushups x AMAP
Cobra x 15
Rest 60-90 seconds
2-3 sets
75 second sprint
Rest 75-90 seconds
1-2 sets
VERY light Jog for 2-3 min minutes continuously
Rest/walk 60-120 seconds
3 sets
Pushup Position x 30 seconds
Regular Crunch x 20
Dumbbell Front Squat x 15 reps (use a duffle bag)
Bodyweight Squats x 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
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
Crunches x 30
Rest 60 seconds
3 sets
Pushup Position x 30-45 seconds
Dumbbell Front Squat x 10-15 holding a small duffle bag or anything of the sort
Rear Laterals x 12-15
Rest 60 seconds
2-3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Situps x 10
Crunch with leg extension x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
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
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Crunches x 30
Rest 60 seconds
3 sets
Pushup Position x 30-45 seconds
Dumbbell Front Squat x 10-15 holding a small duffle bag or anything of the sort
Rear Laterals x 12-15
Rest 60 seconds
2-3 sets
Dumbbell Stiff Leg Deadlift x 10 holding a small duffle bag or anything of the sort
Situps x 10
Crunch with leg extension x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
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
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
Reverse Crunch x 15...just do these on the ground in front of a closed door and slide your hands under the door to hold onto
Rest 60 seconds
2 sets
Broomstick Good Mornings x 15
Hip Thrusts x 20
Squat Jumps x 10
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
Reverse Crunch x 15...just do these on the ground in front of a closed door and slide your hands under the door to hold onto
Rest 60 seconds
2 sets
Broomstick Good Mornings x 15
Hip Thrusts x 20
Squat Jumps x 10
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 Squat x 20
Knee Pushups x 10-15 reps
Jump Rope x 30 seconds
Situps x 15 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.
1 leg stiff leg deadlift without weight x 15 each leg
Rockups x 30 seconds
Mountain Climbers x 20 seconds
Pushup Position x 30 seconds
Rest 90 seconds
3 sets
Cobras x 15 reps
Bodyweight Hip Thrusts x 40 reps
Calf Raises x 25-35
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 Squat x 20
Knee Pushups x 10-15 reps
Jump Rope x 30 seconds
Situps x 15 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.
1 leg stiff leg deadlift without weight x 15 each leg
Rockups x 30 seconds
Mountain Climbers x 20 seconds
Pushup Position x 30 seconds
Rest 90 seconds
3 sets
Cobras x 15 reps
Bodyweight Hip Thrusts x 40 reps
Calf Raises x 25-35
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
Situps x 25
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
Crunches x 35
Dumbbell Good Mornings x 15 (just hold a small object on the upper back instead of a dumbbell)
Overhead Dumbbell Press x 25-40 holding a small book or other object in each hand
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 or a small book in each hand
Rest 60 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets (arm circuit holding a small book or other object)
Rear Laterals x 15-30
Side Laterals x 15-30
Dumbbell Tricep Extensions x 15-30
Seated Dumbbell Hammer Curls x 15-30
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
Situps x 25
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
Crunches x 35
Dumbbell Good Mornings x 15 (just hold a small object on the upper back instead of a dumbbell)
Overhead Dumbbell Press x 25-40 holding a small book or other object in each hand
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 or a small book in each hand
Rest 60 seconds and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets (arm circuit holding a small book or other object)
Rear Laterals x 15-30
Side Laterals x 15-30
Dumbbell Tricep Extensions x 15-30
Seated Dumbbell Hammer Curls x 15-30
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
Swiss Ball Leg Curls x 10
Cobras x 10
Rest 2 minutes and roll and stretch
2 sets
Crunch with leg extension x 8 each side
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
Swiss Ball Leg Curls x 10
Cobras x 10
Rest 2 minutes and roll and stretch
2 sets
Crunch with leg extension x 8 each side
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 12
Bird Dogs x 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds or pretend if you don't have one
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 15
Crunches x 20
Cobras x 15
Rest 75-90 seconds
2 sets
Rear Laterals Holding a small book in each hand x 15-20
Bodyweight Squat x 30
Rest 90 sec
2 Set
Burpees x 10
Mountain Climbers x 20 each leg
Rest 60-90 sec
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 12
Bird Dogs x 8 each side
Weighted Crunch with Leg Extension x 15 each side
Jump Rope x 60 seconds or pretend if you don't have one
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 15
Crunches x 20
Cobras x 15
Rest 75-90 seconds
2 sets
Rear Laterals Holding a small book in each hand x 15-20
Bodyweight Squat x 30
Rest 90 sec
2 Set
Burpees x 10
Mountain Climbers x 20 each leg
Rest 60-90 sec
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 30-60 seconds or pretend jump rope if you don't have a jump rope
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
Overhead Dumbbell Press x 25-30 reps holding a small book in each hand
One Leg Bodyweight Split Squats x 10-12 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15-20 reps holding a small book in each hand
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 30-60 seconds or pretend jump rope if you don't have a jump rope
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
Overhead Dumbbell Press x 25-30 reps holding a small book in each hand
One Leg Bodyweight Split Squats x 10-12 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15-20 reps holding a small book in each hand
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
Situps x 15
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
Cobras x 15
Lunge Jumps x 6 each
Jump Rope x 30 sec or just pretend to jump rope if you don't have one at home
Rest 60 seconds
2 sets
Rear Laterals x 15 with a small book in each hand
Pushup Position 30-60 sec
Seated Hammer Curls x 25-40 with a small book in each hand
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Step Ups x 12-15 each leg
Lying Dumbbell Tricep Extensions x 25-30 with a small book in each hand
Rest 60-90 seconds
1 set
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
1 set
Bodyweight Squats x 25-40
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
Situps x 15
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
Cobras x 15
Lunge Jumps x 6 each
Jump Rope x 30 sec or just pretend to jump rope if you don't have one at home
Rest 60 seconds
2 sets
Rear Laterals x 15 with a small book in each hand
Pushup Position 30-60 sec
Seated Hammer Curls x 25-40 with a small book in each hand
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Step Ups x 12-15 each leg
Lying Dumbbell Tricep Extensions x 25-30 with a small book in each hand
Rest 60-90 seconds
1 set
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
1 set
Bodyweight Squats x 25-40
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
Calf Raises x 30
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 (hold any small object like a book in each hand)
Floor Cobra x 12
Rear Laterals x 15 (hold any small object like a book in each hand)
Rest 90 seconds
2 sets
Walking Lunges x 12 each leg
Swiss Ball Leg Curls x 20 if you have a Ball, if not, Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 30-40 (hold any small object like a book in each hand)
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
Calf Raises x 30
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 (hold any small object like a book in each hand)
Floor Cobra x 12
Rear Laterals x 15 (hold any small object like a book in each hand)
Rest 90 seconds
2 sets
Walking Lunges x 12 each leg
Swiss Ball Leg Curls x 20 if you have a Ball, if not, Hip Thrusts x 40
Lying Dumbbell Tricep Extensions x 30-40 (hold any small object like a book in each hand)
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
Bodyweight Lunges x 10-12
Rest 90 seconds
3 sets
Crunch with Leg Extension x 15 each
Cobras x 15
Squat Jumps x 15
Calf Raises x 20
Rest 90 seconds
2 sets
Rear Laterals without weights x 30
Side Laterals with weights x 30
Rest 60 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
Bodyweight Lunges x 10-12
Rest 90 seconds
3 sets
Crunch with Leg Extension x 15 each
Cobras x 15
Squat Jumps x 15
Calf Raises x 20
Rest 90 seconds
2 sets
Rear Laterals without weights x 30
Side Laterals with weights x 30
Rest 60 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
Rockups x 25
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Knee Pushups x 10-15 (stop about 3 reps short of the last possible rep today)
Dumbbell Good Mornings x 15 (use a broomstick)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 seconds
3 sets
Situps x 20
Cobras x 15
Incline dumbbell Curls x 20-30 (just hold two small/medium sized books in your hands and do these seated on a chair since you don't have an incline bench or dumbbells)
Flat Dumbbell Tricep Extensions x 20-30 - use the books again :)
Mountain Climbers x 15 each leg
Rest 90 seconds
2-3 sets
Weighted Crunches x 40 (use a book or another light object that weighs 2-5lbs)
Bodyweight Hip Thrusts x 25-30
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
Rockups x 25
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Knee Pushups x 10-15 (stop about 3 reps short of the last possible rep today)
Dumbbell Good Mornings x 15 (use a broomstick)
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 seconds
3 sets
Situps x 20
Cobras x 15
Incline dumbbell Curls x 20-30 (just hold two small/medium sized books in your hands and do these seated on a chair since you don't have an incline bench or dumbbells)
Flat Dumbbell Tricep Extensions x 20-30 - use the books again :)
Mountain Climbers x 15 each leg
Rest 90 seconds
2-3 sets
Weighted Crunches x 40 (use a book or another light object that weighs 2-5lbs)
Bodyweight Hip Thrusts x 25-30
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
Bicycles x 20 each
Dumbbell Good Mornings x 15 with a small weight or just a broomstick
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Close Grip Knee Pushups x AMAP (put hands at about shoulder width or slightly narrower)
Squat Jumps x 15
Rest 90 seconds
3 sets
Situps x 15
Rockups x 20
Bodyweight Step Ups x 12 each
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
Bicycles x 20 each
Dumbbell Good Mornings x 15 with a small weight or just a broomstick
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Close Grip Knee Pushups x AMAP (put hands at about shoulder width or slightly narrower)
Squat Jumps x 15
Rest 90 seconds
3 sets
Situps x 15
Rockups x 20
Bodyweight Step Ups x 12 each
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
Squat Jumps x 10
Hip Thrusts x 20
Bodyweight Squats x 20
Rest 120 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
Squat Jumps x 10
Hip Thrusts x 20
Bodyweight Squats x 20
Rest 120 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