Valerie Boyt
5/3/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Focused Roll of the Day:
Roll Barbell on Quads x 2 min each leg
Roll side of Hip (spot we discussed this weekend) x 1-2 min each side
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25 with band around knees
Band Ankle Flexions x 12-15 each leg
No rest
Roll spinal erectors 1-2 min
Roll piriformis 1-2 min
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8-10 each leg
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60 sec
Roll calves 2-3 min total
3 sets
Flat Dumbbell Bench Press x 13-15
Rest 10 sec
Dumbbell Front Squat x 15
Rest 10 sec
Wide Grip Pulldowns x 13-15
Rest 20 sec
Treadmill Sprint at 1 Degree Incline for 45 sec at a speed you could do for 60 sec
Rest 60-75 sec
2 sets
Situps x 30 sec
Burpees x 30 sec
Crunches x 60 sec
Mountain Climbers x 30 sec
No rest
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Focused Roll of the Day:
Roll Barbell on Quads x 2 min each leg
Roll side of Hip (spot we discussed this weekend) x 1-2 min each side
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Side Band Walking x 15 yards each way
Hip Thrusts x 20-25 with band around knees
Band Ankle Flexions x 12-15 each leg
No rest
Roll spinal erectors 1-2 min
Roll piriformis 1-2 min
3 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8-10 each leg
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60 sec
Roll calves 2-3 min total
3 sets
Flat Dumbbell Bench Press x 13-15
Rest 10 sec
Dumbbell Front Squat x 15
Rest 10 sec
Wide Grip Pulldowns x 13-15
Rest 20 sec
Treadmill Sprint at 1 Degree Incline for 45 sec at a speed you could do for 60 sec
Rest 60-75 sec
2 sets
Situps x 30 sec
Burpees x 30 sec
Crunches x 60 sec
Mountain Climbers x 30 sec
No rest
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/30/21 - 5/1
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Broomstick Good Mornings x 10-12
Band Ankle Flexions x 12-15 each leg
Bodyweight Walking Lunges x 8 each leg
No rest
Roll spinal erectors 1-2 min
Roll piriformis 1-2 min
3 sets
Vacuums x 1
Reverse Crunches x 15-20
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60 sec
Roll calves 2-3 min total
3 sets
Seated Overhead Dumbbell Press x 10-12
Dumbbell Pullovers x 12-15
Rear Laterals x 10-12
Treadmill Sprint at 1 Degree Incline for 45 sec at a speed you could do for 60 sec
Rest 60-75 sec
2 sets
Bosu Crunches x 60 sec Tempo 3010
Kettlebell Swings x 60 sec
Rest 20 sec
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Broomstick Good Mornings x 10-12
Band Ankle Flexions x 12-15 each leg
Bodyweight Walking Lunges x 8 each leg
No rest
Roll spinal erectors 1-2 min
Roll piriformis 1-2 min
3 sets
Vacuums x 1
Reverse Crunches x 15-20
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60 sec
Roll calves 2-3 min total
3 sets
Seated Overhead Dumbbell Press x 10-12
Dumbbell Pullovers x 12-15
Rear Laterals x 10-12
Treadmill Sprint at 1 Degree Incline for 45 sec at a speed you could do for 60 sec
Rest 60-75 sec
2 sets
Bosu Crunches x 60 sec Tempo 3010
Kettlebell Swings x 60 sec
Rest 20 sec
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/29/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Band Ankles Flexions x 12-15 each leg
Rest 75 sec and roll piriformis
Roll spinal erectors 1-2 min
3 sets
Vacuums x 1
Bosu Crunches x 20
Bodyweight Reverse Lunges in Place with Broomstick x 8-10 each leg
Rest 60 sec
Roll calves 2-3 min total
3 sets
Wide Grip Pulldowns x 12, 10, 8
Incline Dumbbell Press x 12, 10, 8
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60-75 sec
2 sets (hard "get through it" conditioning circuit)
Burpees x 7 (its been a while because of the calves so take it easy on yourself mentally in these)
Mountain Climbers x 10-15 each leg (same point as above)
Bodyweight Squats x 45-60 sec
Rest 75 sec
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Calf Raises x 12-15
Band Ankles Flexions x 12-15 each leg
Rest 75 sec and roll piriformis
Roll spinal erectors 1-2 min
3 sets
Vacuums x 1
Bosu Crunches x 20
Bodyweight Reverse Lunges in Place with Broomstick x 8-10 each leg
Rest 60 sec
Roll calves 2-3 min total
3 sets
Wide Grip Pulldowns x 12, 10, 8
Incline Dumbbell Press x 12, 10, 8
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 60-75 sec
2 sets (hard "get through it" conditioning circuit)
Burpees x 7 (its been a while because of the calves so take it easy on yourself mentally in these)
Mountain Climbers x 10-15 each leg (same point as above)
Bodyweight Squats x 45-60 sec
Rest 75 sec
Roll Barbell on Quads x 1-2 min each leg
Foam Roll Calves 2-3 min
Foam Roll Quads x 2-3 min
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/26/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
45 Degree Hyperextensions x 8-10
Side Band Walking 10 yards and back
Hip Thrusts x 20
Rest 75 sec and roll piriformis
4 sets
Crunches x 25
Bodyweight Lunges in Place x 8-10 each leg
Roll piriformis and side of hip
Roll spinal erectors
No rest
Roll calves 2-3 min total
3 sets
Bosu Crunches x 20-25
Hip Thrusts x 20
Rest 60 sec and roll IT bands, inner thighs, or spinal erectors
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Curls x 12-15
Side Plank x 20 sec each side
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 75 sec and roll lats and rotator cuff or hams or piriformis
Foam Roll Quads x 2-3
1-2 sets
Incline Dumbbell Press x 12-15
One Arm Dumbbell Row x 10-12 each arm
Light Deep Dumbbell Front Squat x 25 (focus on hip stretch and depth, not weight)
Rest 75 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Swings x 5 each direction
45 Degree Hyperextensions x 8-10
Side Band Walking 10 yards and back
Hip Thrusts x 20
Rest 75 sec and roll piriformis
4 sets
Crunches x 25
Bodyweight Lunges in Place x 8-10 each leg
Roll piriformis and side of hip
Roll spinal erectors
No rest
Roll calves 2-3 min total
3 sets
Bosu Crunches x 20-25
Hip Thrusts x 20
Rest 60 sec and roll IT bands, inner thighs, or spinal erectors
Roll Barbell on Quads x 2 min each leg
2 sets
Leg Curls x 12-15
Side Plank x 20 sec each side
RFE Split Squat with Broomstick on Back x 5-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 75 sec and roll lats and rotator cuff or hams or piriformis
Foam Roll Quads x 2-3
1-2 sets
Incline Dumbbell Press x 12-15
One Arm Dumbbell Row x 10-12 each arm
Light Deep Dumbbell Front Squat x 25 (focus on hip stretch and depth, not weight)
Rest 75 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/23/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings x 5 each direction
Roll piriformis and side of hip x 30 sec each side
Stretch piriformis x 30 sec each side
Bird Dogs x 5 each side
Band Walking 10 yards and back
Hip Thrusts x 20
Broomstick Good Mornings x 10-12
No Rest
Roll Barbell on Quads x 2 min each leg
Roll spinal erectors 2-3 min total
3 sets
Reverse Crunches x 10-12 Tempo 4010 (exhale completely on the way up to contract the abdominal muscles as tightly as possible)2
Bosu Crunch Knee Knee x 6-8 Tempo 4014 (lightly weighted if possible with good form probably 2.5lbs or less)
Rockups x 25
Rest 2 min and Roll Biceps with light padded bar or Roll triceps on PVC or Trigger Point Ball with PVC
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Pullovers x 12-15 Tempo 3010
RFE Split Squat with Broomstick on Back x 7-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 75 sec and roll lats and rotator cuff or hams or piriformis
3 sets
EZ Bar Tricep Extensions x 10-12 Tempo 3010
Lying Dumbbell Tricep Extensions x 8-10 Tempo 2210
Tricep Rope Pushdowns x 12-15 Tempo 3010
Bodyweight Reverse Lunges in Place x 30 sec
Bodyweight Squat x 30 sec
Rest 60 sec
Roll IT Bands, hips, and calves
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings x 5 each direction
Roll piriformis and side of hip x 30 sec each side
Stretch piriformis x 30 sec each side
Bird Dogs x 5 each side
Band Walking 10 yards and back
Hip Thrusts x 20
Broomstick Good Mornings x 10-12
No Rest
Roll Barbell on Quads x 2 min each leg
Roll spinal erectors 2-3 min total
3 sets
Reverse Crunches x 10-12 Tempo 4010 (exhale completely on the way up to contract the abdominal muscles as tightly as possible)2
Bosu Crunch Knee Knee x 6-8 Tempo 4014 (lightly weighted if possible with good form probably 2.5lbs or less)
Rockups x 25
Rest 2 min and Roll Biceps with light padded bar or Roll triceps on PVC or Trigger Point Ball with PVC
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Dumbbell Pullovers x 12-15 Tempo 3010
RFE Split Squat with Broomstick on Back x 7-10 each leg (maximize depth and hip stretch, then drive back up by pushing from the core and hip)
Rest 75 sec and roll lats and rotator cuff or hams or piriformis
3 sets
EZ Bar Tricep Extensions x 10-12 Tempo 3010
Lying Dumbbell Tricep Extensions x 8-10 Tempo 2210
Tricep Rope Pushdowns x 12-15 Tempo 3010
Bodyweight Reverse Lunges in Place x 30 sec
Bodyweight Squat x 30 sec
Rest 60 sec
Roll IT Bands, hips, and calves
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/21/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Leg Swings x 7 each direction
Roll piriformis x 1 min each side
Stretch piriformis x 1 min each side
Bird Dogs x 10 each side
Crunches x 50
No Rest
2 sets
Reverse Crunches x 10-12
45 Degree Hyperextensions x 10-12 (start with broomstick on back)
Seated Dumbbell External Rotation x 10-12 (super light)
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets
Low Incline Rear Laterals x 20
Dumbbell Pullovers x 12, 10
Band Ankle Flexions x 15
RFE Bodyweight One Leg Split Squat with Broomstick x 6-8 each leg
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extensions x 60 sec
Stepping Bodyweight Lunges x 30
Bicycles x 60 sec
Kettlebell Swings x 45 sec
No rest
Roll IT Bands, hips, and calves
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Leg Swings x 7 each direction
Roll piriformis x 1 min each side
Stretch piriformis x 1 min each side
Bird Dogs x 10 each side
Crunches x 50
No Rest
2 sets
Reverse Crunches x 10-12
45 Degree Hyperextensions x 10-12 (start with broomstick on back)
Seated Dumbbell External Rotation x 10-12 (super light)
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets
Low Incline Rear Laterals x 20
Dumbbell Pullovers x 12, 10
Band Ankle Flexions x 15
RFE Bodyweight One Leg Split Squat with Broomstick x 6-8 each leg
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extensions x 60 sec
Stepping Bodyweight Lunges x 30
Bicycles x 60 sec
Kettlebell Swings x 45 sec
No rest
Roll IT Bands, hips, and calves
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/20/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Leg Swings x 7 each direction
Roll piriformis x 1 min each side
Stretch piriformis x 1 min each side
Bird Dogs x 10 each side
Crunches x 50
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 12,10, 8 (start with broomstick on back and then switch to the light bars your have on the second and third set)
Seated Dumbbell External Rotation x 10-12
Bosu Crunch Knee Knee x 10 each
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets
Dumbbell Pullovers x 12, 10
Seated Rope Face Pulls x 10-12
Rear Laterals x 12-15
Band Ankle Flexions x 15
RFE Bodyweight One Leg Split Squat with Broomstick x 8-12 each leg
Rest 30 sec
3 sets
Zottman Curls x 10-12
Seated Hammer Curls x 10-12
Deep Dumbbell Front Squats x 25
Rest 30 sec
Roll IT Bands
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Leg Swings x 7 each direction
Roll piriformis x 1 min each side
Stretch piriformis x 1 min each side
Bird Dogs x 10 each side
Crunches x 50
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 12,10, 8 (start with broomstick on back and then switch to the light bars your have on the second and third set)
Seated Dumbbell External Rotation x 10-12
Bosu Crunch Knee Knee x 10 each
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets
Dumbbell Pullovers x 12, 10
Seated Rope Face Pulls x 10-12
Rear Laterals x 12-15
Band Ankle Flexions x 15
RFE Bodyweight One Leg Split Squat with Broomstick x 8-12 each leg
Rest 30 sec
3 sets
Zottman Curls x 10-12
Seated Hammer Curls x 10-12
Deep Dumbbell Front Squats x 25
Rest 30 sec
Roll IT Bands
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/17/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings x 7 each direction
Weighted Crunches x 20 (light warmup)
Side Band Walking x 20 yards and back
One Leg Stiff Leg Deadlift x 10-12 each side (extremely light)
FFE Bodyweight Split Squat x 8 each leg (use to open up your hips)
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 8-10 with broomstick on back (expect to start tight and get a little looser each set)
Rest 30 sec
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
2 sets
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60 sec
Roll lats and rotator cuff for 2-3 min total
2 sets
Dumbbell Snatch x 6, 4 each arm
Dumbbell Pullovers x 12, 10
RFE Split Squat x 5 each leg (purpose today on these is stretching hip mostly)
One Arm Dumbbell Bench Press x 8, 5 each arm
Band Ankle Flexions x 15
Rest 30 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rope Tricep Pushdowns (these will feel weak) x 12-15
Kettlebell Swings x 45 sec
Rest 45 sec
Roll IT Bands
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings x 7 each direction
Weighted Crunches x 20 (light warmup)
Side Band Walking x 20 yards and back
One Leg Stiff Leg Deadlift x 10-12 each side (extremely light)
FFE Bodyweight Split Squat x 8 each leg (use to open up your hips)
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 8-10 with broomstick on back (expect to start tight and get a little looser each set)
Rest 30 sec
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
2 sets
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60 sec
Roll lats and rotator cuff for 2-3 min total
2 sets
Dumbbell Snatch x 6, 4 each arm
Dumbbell Pullovers x 12, 10
RFE Split Squat x 5 each leg (purpose today on these is stretching hip mostly)
One Arm Dumbbell Bench Press x 8, 5 each arm
Band Ankle Flexions x 15
Rest 30 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rope Tricep Pushdowns (these will feel weak) x 12-15
Kettlebell Swings x 45 sec
Rest 45 sec
Roll IT Bands
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/15/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings Side to Side and Front to Back x 7 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunches x 25 (light warmup)
Rest 30 sec
2 sets
Side Band Walking x 15 yards and back
Bosu Crunches x 15
45 Degree Hyperextensions with Broomstick on Back x 10
FFE Bodyweight Broomstick Stepping Lunge x 6-8 each side
Rest 90 sec and roll piriformis, quads, inner thigh, or IT Band
Roll piriformis and side of hips for 2-3 min total
Roll lats and rotator cuff for 2-3 min total
2 sets
YTWs x 8 each
Broomstick Reverse Lunges x 5 each leg
Bodyweight Hip Thrusts x 20
Dumbbell Pullovers x 12, 10
Kettlebell Swings x 15-20
Rest 75-90 sec
Roll and stretch anything/everything.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings Side to Side and Front to Back x 7 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunches x 25 (light warmup)
Rest 30 sec
2 sets
Side Band Walking x 15 yards and back
Bosu Crunches x 15
45 Degree Hyperextensions with Broomstick on Back x 10
FFE Bodyweight Broomstick Stepping Lunge x 6-8 each side
Rest 90 sec and roll piriformis, quads, inner thigh, or IT Band
Roll piriformis and side of hips for 2-3 min total
Roll lats and rotator cuff for 2-3 min total
2 sets
YTWs x 8 each
Broomstick Reverse Lunges x 5 each leg
Bodyweight Hip Thrusts x 20
Dumbbell Pullovers x 12, 10
Kettlebell Swings x 15-20
Rest 75-90 sec
Roll and stretch anything/everything.
4/13/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings Side to Side and Front to Back x 7 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunches x 25 (light warmup)
No Rest
3 sets
Side Band Walking x 20 yards and back
Bosu Crunches x 15
45 Degree Hyperextensions with Broomstick on Back x 10
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
No Rest
Roll piriformis and side of hips for 2-3 min total
Roll lats and rotator cuff for 2-3 min total
1 set
FFE Bodyweight Split Squat x 8
Rest 30 sec
3 sets
Incline Dumbbell Press x 10, 8, 6
One Arm Dumbbell Rows x 10, 8, 6
Back Squat with Band around legs above the knees just like on bodyweight band squats x 20, 15, 12
Rest 75-90 sec
2 sets
Rear Cable Crossovers x 10-12
Dumbbell Pullovers x 12, 10
Side Laterals x 10
Band Ankle Flexions x 15
No rest
2 sets (mentally think of these as your sprints today)
EZ Bar Tricep Extensions x 20-30
Kettlebell Swings x 45-60 sec
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Leg Swings Side to Side and Front to Back x 7 each direction
One Leg Stiff Leg Deadlift x 10 each leg
Weighted Crunches x 25 (light warmup)
No Rest
3 sets
Side Band Walking x 20 yards and back
Bosu Crunches x 15
45 Degree Hyperextensions with Broomstick on Back x 10
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
No Rest
Roll piriformis and side of hips for 2-3 min total
Roll lats and rotator cuff for 2-3 min total
1 set
FFE Bodyweight Split Squat x 8
Rest 30 sec
3 sets
Incline Dumbbell Press x 10, 8, 6
One Arm Dumbbell Rows x 10, 8, 6
Back Squat with Band around legs above the knees just like on bodyweight band squats x 20, 15, 12
Rest 75-90 sec
2 sets
Rear Cable Crossovers x 10-12
Dumbbell Pullovers x 12, 10
Side Laterals x 10
Band Ankle Flexions x 15
No rest
2 sets (mentally think of these as your sprints today)
EZ Bar Tricep Extensions x 20-30
Kettlebell Swings x 45-60 sec
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/10/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Weighted Crunches x 20 (light warmup)
Side Band Walking x 20 yards and back
One Leg Stiff Leg Deadlift x 10-12 each side (extremely light - expect to be tight and let your hamstrings start to open up)
FFE Bodyweight Split Squat x 8 each leg (use to open up your hips)
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 8-10 with broomstick on back (expect to start tight and get a little looser each set)
Rest 30 sec
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60-75 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets (the laterals will feel a little weak, that's normal)
Dumbbell Pullovers x 12, 10
Alternating Dumbbell Upright Rows x 8, 6 each side
Rear Laterals x 12, 10
Side Laterals x 12, 10
Rest 60 sec
2 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rope Tricep Pushdowns (these will feel weak) x 12-15
Bodyweight Band Squats x 45-60 sec
Band Ankle Flexions x 15
No rest
2 sets (mentally think of these as your sprints today)
Bosu Ball Crunches x 60 sec
Kettlebell Swings x 45 sec
Rest 30-60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Weighted Crunches x 20 (light warmup)
Side Band Walking x 20 yards and back
One Leg Stiff Leg Deadlift x 10-12 each side (extremely light - expect to be tight and let your hamstrings start to open up)
FFE Bodyweight Split Squat x 8 each leg (use to open up your hips)
No Rest
Roll piriformis and side of hips for 2-3 min total
3 sets
45 Degree Hyperextensions x 8-10 with broomstick on back (expect to start tight and get a little looser each set)
Rest 30 sec
Reverse Crunches x 10-15 (blow out your air as fully as possible and squeeze abs super tightly on the way up on each rep)
Rest 60-75 sec and roll hamstrings on trigger point ball or roll piriformis on lacrosse ball
Roll lats and rotator cuff for 2-3 min total
2 sets (the laterals will feel a little weak, that's normal)
Dumbbell Pullovers x 12, 10
Alternating Dumbbell Upright Rows x 8, 6 each side
Rear Laterals x 12, 10
Side Laterals x 12, 10
Rest 60 sec
2 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Dumbbell Tricep Extensions x 6-8 Tempo 3010
Rope Tricep Pushdowns (these will feel weak) x 12-15
Bodyweight Band Squats x 45-60 sec
Band Ankle Flexions x 15
No rest
2 sets (mentally think of these as your sprints today)
Bosu Ball Crunches x 60 sec
Kettlebell Swings x 45 sec
Rest 30-60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
4/8/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Hamstrings and/or piriformis 1-2 min
3 sets
Bosu Crunches x 25
Plank x 30-45 sed
Cobra x 10-12
Broomstick Good Mornings x 10-12
Rest 30 sec
Roll hamstring and/or piriformis for 1-2 min
2 sets
Side Band Walking x 15 yards and back
Rest 20 sec
45 Degree Hyperextensions x 8-10
Rest 20 sec
FFE Bodyweight Split Squat x 8 each leg
Rest 90 sec and roll side of hip and/or piriformis and/or hamstring
Roll Trap and Rotator Cuff for 1-2 min
3 sets (this circuit will be harder than it looks)
EZ Bar Tricep Extensions x 12-15
Kettlebell Swings x 25
Lightly Weighted Crunches x 45 sec continuously
No Rest
3 sets
Rope Face Pulls x 10-12
Wide Grip Pulldowns x 10-12 (will feel weaker than normal)
Hip Thrusts x 20
Rest 30 sec or less
Roll piriformis and spinal erectors for 1-2 min
Cooldown
Roll and stretch anything/everything that needs it. Will likely need a little more rolling and stretching than usual.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll Hamstrings and/or piriformis 1-2 min
3 sets
Bosu Crunches x 25
Plank x 30-45 sed
Cobra x 10-12
Broomstick Good Mornings x 10-12
Rest 30 sec
Roll hamstring and/or piriformis for 1-2 min
2 sets
Side Band Walking x 15 yards and back
Rest 20 sec
45 Degree Hyperextensions x 8-10
Rest 20 sec
FFE Bodyweight Split Squat x 8 each leg
Rest 90 sec and roll side of hip and/or piriformis and/or hamstring
Roll Trap and Rotator Cuff for 1-2 min
3 sets (this circuit will be harder than it looks)
EZ Bar Tricep Extensions x 12-15
Kettlebell Swings x 25
Lightly Weighted Crunches x 45 sec continuously
No Rest
3 sets
Rope Face Pulls x 10-12
Wide Grip Pulldowns x 10-12 (will feel weaker than normal)
Hip Thrusts x 20
Rest 30 sec or less
Roll piriformis and spinal erectors for 1-2 min
Cooldown
Roll and stretch anything/everything that needs it. Will likely need a little more rolling and stretching than usual.
4/6/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Workout looks long, but its not. It will be fast paced. Lungs should feel taxed today in spite of no sprints. Workout will be challenging because of extremely short rest periods. Today's workout is very in line with your leaning goals. Push the lungs and push yourself through the lack of rest periods. You've got this!
Roll Hamstrings and/or piriformis 1-2 min
3 sets
Crunches x 60 sec
Bird Dogs x 5 each side
Broomstick Good Mornings x 10-12
No rest
Roll hamstring and/or piriformis for 1-2 min
3 sets
Side Band Walking x 15 yards and back
Rest 20 sec
45 Degree Hyperextensions x 8-10
Rest 20 sec
Bodyweight Walking Lunges x 6-8 each leg
Rest 30-60 sec
Roll Trap and Rotator Cuff for 1-2 min
3 sets
Bosu Crunches x 25
Hip Thrusts x 25
Rest 30 sec
3 sets
Incline Dumbbell Press x 10-12
Dumbbell Sumo Deadlift x 12-15
Rest 30 sec or less
Roll piriformis and spinal erectors for 1-2 min
2 sets
Dumbbell Pullovers x 20
Back Squats with Broomstick or light bar x 60 sec
No rest
Cooldown
Roll and stretch anything/everything that needs it. Will likely need a little more rolling and stretching than usual.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Workout looks long, but its not. It will be fast paced. Lungs should feel taxed today in spite of no sprints. Workout will be challenging because of extremely short rest periods. Today's workout is very in line with your leaning goals. Push the lungs and push yourself through the lack of rest periods. You've got this!
Roll Hamstrings and/or piriformis 1-2 min
3 sets
Crunches x 60 sec
Bird Dogs x 5 each side
Broomstick Good Mornings x 10-12
No rest
Roll hamstring and/or piriformis for 1-2 min
3 sets
Side Band Walking x 15 yards and back
Rest 20 sec
45 Degree Hyperextensions x 8-10
Rest 20 sec
Bodyweight Walking Lunges x 6-8 each leg
Rest 30-60 sec
Roll Trap and Rotator Cuff for 1-2 min
3 sets
Bosu Crunches x 25
Hip Thrusts x 25
Rest 30 sec
3 sets
Incline Dumbbell Press x 10-12
Dumbbell Sumo Deadlift x 12-15
Rest 30 sec or less
Roll piriformis and spinal erectors for 1-2 min
2 sets
Dumbbell Pullovers x 20
Back Squats with Broomstick or light bar x 60 sec
No rest
Cooldown
Roll and stretch anything/everything that needs it. Will likely need a little more rolling and stretching than usual.
4/2/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Band Walking x 20 yards and back
Broomstick Good Mornings x 12-15
Bodyweight Lunges in Place x 5 each leg
Rest 30 sec
Roll piriformis for 1-2 min
Roll Trap and Rotator Cuff for 1-2 min
2 sets
One Leg Stiff Leg Deadlifts x 10 each leg
YTWs x 8 each
Wide Grip Pulldowns x 10-12
Band Ankle Flexions x 15
Rest 60 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll piriformis and spinal erectors for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 12 (keep them fairly easy today)
Seated Overhead Dumbbell Press x 10-12
Kettlebell Swings x 15-20
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Dumbbell Tricep Extensions x 10-12
Rope Tricep Pushdowns (these will be weak today) x 15-20
Ball Crunches x 25
Side Laterals x 15-20
Rest 60 sec
3 sets (mentally think of these as your sprints today)
Barbell Step Ups x 10-12 each leg
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Band Walking x 20 yards and back
Broomstick Good Mornings x 12-15
Bodyweight Lunges in Place x 5 each leg
Rest 30 sec
Roll piriformis for 1-2 min
Roll Trap and Rotator Cuff for 1-2 min
2 sets
One Leg Stiff Leg Deadlifts x 10 each leg
YTWs x 8 each
Wide Grip Pulldowns x 10-12
Band Ankle Flexions x 15
Rest 60 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll piriformis and spinal erectors for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 12 (keep them fairly easy today)
Seated Overhead Dumbbell Press x 10-12
Kettlebell Swings x 15-20
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Dumbbell Tricep Extensions x 10-12
Rope Tricep Pushdowns (these will be weak today) x 15-20
Ball Crunches x 25
Side Laterals x 15-20
Rest 60 sec
3 sets (mentally think of these as your sprints today)
Barbell Step Ups x 10-12 each leg
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/31/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
5 sets
Crunches x 25
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12
Dumbbell Pullovers x 12-15 (light)
Rear Cable Crossovers x 12-15
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
1 set
Two Hand Dumbbell Stiff Leg Deadlifts x 10 (increase weight and go heavier but maintain perfect form)
Rest 20 sec
Bodyweight Lunges in Place x 8-10 each leg
Hip Thrusts x 20
Rest 20-30 sec
Kettlebell Swings x 20-25 (continue to go as light as necessary for now while you get used to these)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
Roll piriformis on ball and/or spinal erectors on foam roller real quick
2 sets
Weighted Crunches x 15
Situps x 15 (likely won't bug your back today as long as the piriformis and erectors were rolled out as needed...if it does, skip it)
Rockups x 20
Plank x 30 sec (will feel much harder than normal)
Side Plank x 20 sec each side
Rest 60 sec
3 sets (mentally think of these as your sprints today)
Back Squat x 20, 30, 30 (lungs and legs should burn pretty badly on this one...also you may not be able to use the regular barbell for the sets of 30...may possibly need to use a smaller bar)
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
5 sets
Crunches x 25
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12
Dumbbell Pullovers x 12-15 (light)
Rear Cable Crossovers x 12-15
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
1 set
Two Hand Dumbbell Stiff Leg Deadlifts x 10 (increase weight and go heavier but maintain perfect form)
Rest 20 sec
Bodyweight Lunges in Place x 8-10 each leg
Hip Thrusts x 20
Rest 20-30 sec
Kettlebell Swings x 20-25 (continue to go as light as necessary for now while you get used to these)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
Roll piriformis on ball and/or spinal erectors on foam roller real quick
2 sets
Weighted Crunches x 15
Situps x 15 (likely won't bug your back today as long as the piriformis and erectors were rolled out as needed...if it does, skip it)
Rockups x 20
Plank x 30 sec (will feel much harder than normal)
Side Plank x 20 sec each side
Rest 60 sec
3 sets (mentally think of these as your sprints today)
Back Squat x 20, 30, 30 (lungs and legs should burn pretty badly on this one...also you may not be able to use the regular barbell for the sets of 30...may possibly need to use a smaller bar)
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/29/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each
Bosu Crunches x 30
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Rear Laterals x 20
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Hip Thrusts x 20
Rest 20-30 sec
Kettlebell Swings x 20-25 (continue to go as light as necessary for now while you get used to these)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Floor Cobra x 15
Situps x 25
Bicycles x 30 each side
Crunches x 30
Bodyweight Squats x 60 sec (go as deep as possible on these)
Rest 45-60 sec
2 sets
Rear Cable Crossovers x 12-15
EZ Bar Tricep Extensions x 25
Zottman Curls x 12-15
Hip Thrusts x 25
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Bird Dogs x 8 each
Bosu Crunches x 30
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Rear Laterals x 20
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Hip Thrusts x 20
Rest 20-30 sec
Kettlebell Swings x 20-25 (continue to go as light as necessary for now while you get used to these)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Floor Cobra x 15
Situps x 25
Bicycles x 30 each side
Crunches x 30
Bodyweight Squats x 60 sec (go as deep as possible on these)
Rest 45-60 sec
2 sets
Rear Cable Crossovers x 12-15
EZ Bar Tricep Extensions x 25
Zottman Curls x 12-15
Hip Thrusts x 25
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/24/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Today's workout will be pretty challenging in a couple of the circuits, especially for your lungs and leg endurance...these are the aspects of fitness that will help most with leaning the abdominal area and I know that you want to put some extra effort in that direction over the next couple weeks. So let that motivate you when it gets painful today.
3 sets
Vacuums x 1
Bird Dogs x 8 each
Bosu Crunch Knee Knee x 8-10 each
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets (exact same way we did it last week to help the body get into the groove for kettlebell swings)
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 20-25 (go as light as necessary, these are still new and I don't want the low back to try to engage to do the work)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
1 sets
Plank x 60 sec
Bodyweight Stepping Lunges in Place x 60 sec
Crunches x 60 sec
Bodyweight Squats x 60 sec (go as deep as possible on these)
Side Plank x 30 sec each side
Rest 30 sec
2 sets
Side Laterals x 25 (light weight)
Lying Dumbbell Tricep Extensions x 25
Incline Dumbbell Curls x 25
Treadmill Sprint x 45-60 at 1 Degree Incline
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Today's workout will be pretty challenging in a couple of the circuits, especially for your lungs and leg endurance...these are the aspects of fitness that will help most with leaning the abdominal area and I know that you want to put some extra effort in that direction over the next couple weeks. So let that motivate you when it gets painful today.
3 sets
Vacuums x 1
Bird Dogs x 8 each
Bosu Crunch Knee Knee x 8-10 each
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets (exact same way we did it last week to help the body get into the groove for kettlebell swings)
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 20-25 (go as light as necessary, these are still new and I don't want the low back to try to engage to do the work)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
1 sets
Plank x 60 sec
Bodyweight Stepping Lunges in Place x 60 sec
Crunches x 60 sec
Bodyweight Squats x 60 sec (go as deep as possible on these)
Side Plank x 30 sec each side
Rest 30 sec
2 sets
Side Laterals x 25 (light weight)
Lying Dumbbell Tricep Extensions x 25
Incline Dumbbell Curls x 25
Treadmill Sprint x 45-60 at 1 Degree Incline
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/22/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Shuffle x 15 yards and back
Carioca 15 yards and back
Broomstick Good Mornings x 15
Rest 60-75 sec and stretch hamstrings with leg up
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Stepping Bodyweight Lunges in Place x 6-8 each leg
Walking Bodyweight Lunges x 6-8 each leg
Bosu Crunches x 15-20
Rest 60-75 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Quad, Inner Thigh, and IT Band 2-3 min
Roll piriformis for 1-2 min
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg (light)
Standing Calf Raises x 15
Band Ankle Flexions x 15
Rest 75 seconds and roll calves or do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Low Incline Rear Laterals x 20-25 (light, blood flow is goal)
Seated Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Back Squat Using Broomstick only x 15-20
Rest 60-75 sec you can stretch or roll anything if you want to - or just rest
1-2 sets
45-60 sec Treadmill Sprint at 1 Degree Incline
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Shuffle x 15 yards and back
Carioca 15 yards and back
Broomstick Good Mornings x 15
Rest 60-75 sec and stretch hamstrings with leg up
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Stepping Bodyweight Lunges in Place x 6-8 each leg
Walking Bodyweight Lunges x 6-8 each leg
Bosu Crunches x 15-20
Rest 60-75 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Quad, Inner Thigh, and IT Band 2-3 min
Roll piriformis for 1-2 min
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg (light)
Standing Calf Raises x 15
Band Ankle Flexions x 15
Rest 75 seconds and roll calves or do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Low Incline Rear Laterals x 20-25 (light, blood flow is goal)
Seated Hammer Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Back Squat Using Broomstick only x 15-20
Rest 60-75 sec you can stretch or roll anything if you want to - or just rest
1-2 sets
45-60 sec Treadmill Sprint at 1 Degree Incline
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/19/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Shuffle x 15 yards and back
Carioca 15 yards and back
Stepping Lunges in Place x 10 each leg
Broomstick Good Mornings x 12-15
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Dumbbell Snatch x 8, 6 each arm
45 Degree Bodyweight Lunge x 8 each leg
Weighted Crunches x 25
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12
Hip Thrusts x 30
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Pushups x AMAP
Kettlebell Swings x 20-25
Rest 60 sec
1 set
45 sec Treadmill Sprint at 1 Degree Incline
Rest 60 sec
1 set
Bodyweight Squats x 50
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Side Shuffle x 15 yards and back
Carioca 15 yards and back
Stepping Lunges in Place x 10 each leg
Broomstick Good Mornings x 12-15
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Dumbbell Snatch x 8, 6 each arm
45 Degree Bodyweight Lunge x 8 each leg
Weighted Crunches x 25
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12
Hip Thrusts x 30
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Pushups x AMAP
Kettlebell Swings x 20-25
Rest 60 sec
1 set
45 sec Treadmill Sprint at 1 Degree Incline
Rest 60 sec
1 set
Bodyweight Squats x 50
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/17/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Today's workout will be pretty challenging in a couple of the circuits, especially for your lungs and leg endurance...these are the aspects of fitness that will help most with leaning the abdominal area and I know that you want to put some extra effort in that direction over the next couple weeks. So let that motivate you when it gets painful today.
3 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets (exact same way we did it Monday to hep the body get into the groove for kettlebell swings, but with more reps on the swings this time...expect the lungs to heave...this is very good for leaning...do not break form when you get winded, be very meticukous)
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 20-25
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Plank x 60 sec
Bodyweight Stepping Lunges in Place x 45 sec
Crunches x 60 sec
Bodyweight Squats x 60 sec (go as deep as possible on these)
Side Plank x 30 sec each side
Rest 30 sec
2 sets
Low Incline Rear Laterals x 25 (light weight)
Tricep Rope Pushdowns x 25
Standing Hammer Curls x 25
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
Today's workout will be pretty challenging in a couple of the circuits, especially for your lungs and leg endurance...these are the aspects of fitness that will help most with leaning the abdominal area and I know that you want to put some extra effort in that direction over the next couple weeks. So let that motivate you when it gets painful today.
3 sets
Vacuums x 1
Crunch with Leg Extension x 10 each leg
Rest 30 sec
Roll Trap and Rotator Cuff for 2-3 min
2 sets
Broomstick Good Mornings x 12, 10
Dumbbell Pullovers x 12-15 (light)
Seated Calf Raises x 12-15 Tempo 2110
Band Ankle Flexions x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets (exact same way we did it Monday to hep the body get into the groove for kettlebell swings, but with more reps on the swings this time...expect the lungs to heave...this is very good for leaning...do not break form when you get winded, be very meticukous)
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 20-25
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Plank x 60 sec
Bodyweight Stepping Lunges in Place x 45 sec
Crunches x 60 sec
Bodyweight Squats x 60 sec (go as deep as possible on these)
Side Plank x 30 sec each side
Rest 30 sec
2 sets
Low Incline Rear Laterals x 25 (light weight)
Tricep Rope Pushdowns x 25
Standing Hammer Curls x 25
Rest 20 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/15/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Vacuums x 1
Reverse Crunches x 15
Rest 30 sec
Roll Trap and Rotator Cuff for 2-4 min
2 sets
Broomstick Good Mornings x 12, 10
Standing Calf Raises x 15-20 Tempo 1110
Dumbbell Pullovers x 12-15 (light)
Seated Dumbbell External Rotation x 10-12 each arm
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 15 (don't start heavy...start light and build up conservatively - your form was perfect when we did these in Dallas, so I figure it will start well and improve quickly)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Low Incline Dumbbell Rows x 10-12 Tempo 3010
Low Incline Rear Laterals x 12-15 (light weight)
EZ Bar Tricep Extensions to Forehead x 10-12
Rest 75-90 sec and roll rotator cuff, lats, or traps
2 sets
Treadmill Sprint at 0 Degree Incline x 45 sec at a speed you could do for 60 sec
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Vacuums x 1
Reverse Crunches x 15
Rest 30 sec
Roll Trap and Rotator Cuff for 2-4 min
2 sets
Broomstick Good Mornings x 12, 10
Standing Calf Raises x 15-20 Tempo 1110
Dumbbell Pullovers x 12-15 (light)
Seated Dumbbell External Rotation x 10-12 each arm
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, rotator cuffs, traps, or quad
Roll Trap and Rotator Cuff for 1-2 min
Roll piriformis for 1-2 min
2 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 10-12 (light...purpose is to open hams and hips, thats it)
Stepping Bodyweight Lunges x 3-5 each leg
Hip Thrusts x 15
Rest 20-30 sec
Kettlebell Swings x 15 (don't start heavy...start light and build up conservatively - your form was perfect when we did these in Dallas, so I figure it will start well and improve quickly)
Rest 90 seconds and do a standing quad stretch, stretch piriformis on floor, roll piriformis, or stretch hamstring with leg up
2 sets
Low Incline Dumbbell Rows x 10-12 Tempo 3010
Low Incline Rear Laterals x 12-15 (light weight)
EZ Bar Tricep Extensions to Forehead x 10-12
Rest 75-90 sec and roll rotator cuff, lats, or traps
2 sets
Treadmill Sprint at 0 Degree Incline x 45 sec at a speed you could do for 60 sec
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/11/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 2
Side Plank x 15-30 sec each side
Bosu Crossover Crunch x 8-10 each side
Rest 60 sec and roll piriformis
2 sets
Good Mornings x 12, 10
Crunches x 50
Standing Calf Raises x 10 Tempo 1310
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Rear Laterals x 12-15
Wide Grip Pulldowns x 10, 7
Stretch pecs on bench with dumbbells x 45 sec (IF it doesn't hurt this time)
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
3 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12, 10 (medium light)
Dumbbell Tricep Extensions x 8-10
Incline Dumbbell Hammer Curls x 8-10
Back Squat x 15, 12, 10
Rest 75 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 2
Side Plank x 15-30 sec each side
Bosu Crossover Crunch x 8-10 each side
Rest 60 sec and roll piriformis
2 sets
Good Mornings x 12, 10
Crunches x 50
Standing Calf Raises x 10 Tempo 1310
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Rear Laterals x 12-15
Wide Grip Pulldowns x 10, 7
Stretch pecs on bench with dumbbells x 45 sec (IF it doesn't hurt this time)
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
3 sets
Two Hand Dumbbell Stiff Leg Deadlifts x 15, 12, 10 (medium light)
Dumbbell Tricep Extensions x 8-10
Incline Dumbbell Hammer Curls x 8-10
Back Squat x 15, 12, 10
Rest 75 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/9/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Plank x 45-60 sec
Situps x 15
Side Plank x 15-30 sec each side
Rest 60 sec and roll piriformis
3 sets
45 Degree Hyperextensions x 8-10
Bosu Crunches x 15-20
Standing Calf Raises x 15 Tempo 1210
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
YTWs x 8 each
Stretch Pecs with Dumbbells on Bench x 45 sec
Two Hand Dumbbell Stiff Leg Deadlifts x 12-15 (light)
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
1-2 sets
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 60 sec and stretch
3 sets
Seated Rope Face Pull x 12-15
Low Incline Rear Lateral Partials x 20 (these will take some getting used to...start with a weight that is 50-100% heavier than you would do for regular low incline rear laterals)
Bodyweight Lunges in Place x 10 each leg
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
2 sets
Plank x 45-60 sec
Situps x 15
Side Plank x 15-30 sec each side
Rest 60 sec and roll piriformis
3 sets
45 Degree Hyperextensions x 8-10
Bosu Crunches x 15-20
Standing Calf Raises x 15 Tempo 1210
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
YTWs x 8 each
Stretch Pecs with Dumbbells on Bench x 45 sec
Two Hand Dumbbell Stiff Leg Deadlifts x 12-15 (light)
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
1-2 sets
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 60 sec and stretch
3 sets
Seated Rope Face Pull x 12-15
Low Incline Rear Lateral Partials x 20 (these will take some getting used to...start with a weight that is 50-100% heavier than you would do for regular low incline rear laterals)
Bodyweight Lunges in Place x 10 each leg
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/6/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Ball Crunches x 20
Rest 30 sec
3 sets
45 Degree Hyperextensions x 8-10
Side Plank x 20-30 sec each side
Standing Calf Raises x 15-20 Tempo 1110
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
YTWs x 8 each (this is an extremely light exercise - start with 2 or 3lb dumbbells)
Stretch Pecs with Dumbbells on Bench x 45 sec
Barbell Good Mornings x 10-12 using one of those light padded bars
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
2 sets
Incline Dumbbell Press x 10-12
Wide Grip Pulldowns x 10-12
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 60 sec and stretch
3 sets
Seated Rope Face Pull x 12-15 (this is a pretty light exercise)
EZ Bar Tricep Extensions x 10-12
Low Incline Rear Lateral Partials x 20 (these will take some getting used to...start with a weight that is 50-100% heavier than you would do for regular low incline rear laterals)
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
4 sets
Ball Crunches x 20
Rest 30 sec
3 sets
45 Degree Hyperextensions x 8-10
Side Plank x 20-30 sec each side
Standing Calf Raises x 15-20 Tempo 1110
Dumbbell Pullovers x 12-15 (light)
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
YTWs x 8 each (this is an extremely light exercise - start with 2 or 3lb dumbbells)
Stretch Pecs with Dumbbells on Bench x 45 sec
Barbell Good Mornings x 10-12 using one of those light padded bars
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
2 sets
Incline Dumbbell Press x 10-12
Wide Grip Pulldowns x 10-12
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 60 sec and stretch
3 sets
Seated Rope Face Pull x 12-15 (this is a pretty light exercise)
EZ Bar Tricep Extensions x 10-12
Low Incline Rear Lateral Partials x 20 (these will take some getting used to...start with a weight that is 50-100% heavier than you would do for regular low incline rear laterals)
Rest 60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
3/4/21
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
We're starting back into sprints today, but just a little at a time. We're just doing one set today. If your achilles feels fine tomorrow, we'll do 2 sets Saturday, and so forth.
This go-around, once we build it back up, we're not going to add in jump rope for quite a while (which seems to be the thing that consistently throws the achilles over the edge).
I know I've said it many times before, but sprinting is your best friend for leaning. So I want to get these back into the workouts consistently and build up the volume of them to 1) help you lean down as much as possible in the short run and 2) to make your leaning happen as rapidly as possible when we do a meal plan later.
4 sets
Vacuums x 1
Bosu Crossover Crunch x 10-12 each side
Rest 30 sec
3 sets
45 Degree Hyperextensions x 8-10
Low Incline Dumbbell Row x 10-12
Dumbbell Pullovers x 12-15
Standing Calf Raises x 15-18 Tempo 1210
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Lunges x 8-10 each leg
Rear Laterals x 12-15 (remember to go lighter)
Hip Thrusts x 25
Stretch Pecs with Dumbbells on Bench x 45 sec
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
1 set
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 75 sec and stretch
3 sets
Lying Dumbbell Tricep Extensions x 12-15
Tricep Rope Pushdowns x 12-15
Standing Hammer Curls x 12-15
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
Any of the following:
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
We're starting back into sprints today, but just a little at a time. We're just doing one set today. If your achilles feels fine tomorrow, we'll do 2 sets Saturday, and so forth.
This go-around, once we build it back up, we're not going to add in jump rope for quite a while (which seems to be the thing that consistently throws the achilles over the edge).
I know I've said it many times before, but sprinting is your best friend for leaning. So I want to get these back into the workouts consistently and build up the volume of them to 1) help you lean down as much as possible in the short run and 2) to make your leaning happen as rapidly as possible when we do a meal plan later.
4 sets
Vacuums x 1
Bosu Crossover Crunch x 10-12 each side
Rest 30 sec
3 sets
45 Degree Hyperextensions x 8-10
Low Incline Dumbbell Row x 10-12
Dumbbell Pullovers x 12-15
Standing Calf Raises x 15-18 Tempo 1210
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Dumbbell Stiff Leg Deadlift x 10-12
Bodyweight Lunges x 8-10 each leg
Rear Laterals x 12-15 (remember to go lighter)
Hip Thrusts x 25
Stretch Pecs with Dumbbells on Bench x 45 sec
Rest 60 seconds and do a standing quad stretch, or stretch piriformis on floor.
1 set
Treadmill Sprint at 1 Degree incline x 45 sec at a speed that you could do for 60 sec
Rest 75 sec and stretch
3 sets
Lying Dumbbell Tricep Extensions x 12-15
Tricep Rope Pushdowns x 12-15
Standing Hammer Curls x 12-15
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
2/27/21
Warmup
*Foam Roll Lats and Calves for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Crunches x 20
Hip Thrusts x 20
Rest 60 sec
3 sets
Dumbbell Snatch x 8 each arm
Situps x 15
Broomstick Good Mornings x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Pushups x 2 less than you max possible
Dumbbell Sumo Deadlift x 20, 15
Standing Calf Raises x 12-15 Tempo 1110
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
3 sets
Rear Laterals x 20
Alternating Dumbbell upright Rows x 12 each
Side Laterals x 20
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
*Foam Roll Lats and Calves for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Crunches x 20
Hip Thrusts x 20
Rest 60 sec
3 sets
Dumbbell Snatch x 8 each arm
Situps x 15
Broomstick Good Mornings x 15-20
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Pushups x 2 less than you max possible
Dumbbell Sumo Deadlift x 20, 15
Standing Calf Raises x 12-15 Tempo 1110
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
3 sets
Rear Laterals x 20
Alternating Dumbbell upright Rows x 12 each
Side Laterals x 20
Rest 90 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
2/25/21
Warmup
*Foam Roll Lats and Calves for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Plank 50-70 sec
Crunches x 20
Cobra (holding) 30-45 sec
Rest 60 sec
3 sets
Broomstick Good Mornings x 15-20
Broomstick Bodyweight Lunges x 12 each leg
Hip Thrusts (if no bench height object available, you can just do the on the floor) x 30
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Standing Calf Raises x 12-15 Tempo 1210
One Leg Dumbbell Stiff Leg Deadlift x 12 each leg
Burpees x 3 (these will feel hard because its been a while, that's why we're starting with only 3)
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Deep Dumbbell Front Squat x 25, 20
Rest 60 sec
2 sets
Lying Dumbbell Tricep Extensions x 20
Bosu Ball Crunches x 20
Pushup Position x 30 sec
Rest 30-60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
*Foam Roll Lats and Calves for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
3 sets
Vacuums x 1
Plank 50-70 sec
Crunches x 20
Cobra (holding) 30-45 sec
Rest 60 sec
3 sets
Broomstick Good Mornings x 15-20
Broomstick Bodyweight Lunges x 12 each leg
Hip Thrusts (if no bench height object available, you can just do the on the floor) x 30
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Standing Calf Raises x 12-15 Tempo 1210
One Leg Dumbbell Stiff Leg Deadlift x 12 each leg
Burpees x 3 (these will feel hard because its been a while, that's why we're starting with only 3)
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Deep Dumbbell Front Squat x 25, 20
Rest 60 sec
2 sets
Lying Dumbbell Tricep Extensions x 20
Bosu Ball Crunches x 20
Pushup Position x 30 sec
Rest 30-60 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
2/23/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 1
Bird Dogs x 10 each side
Plank x 45-60 sec
Bosu Crossover Crunch x 10-12 each side
Rest 60 sec
3 sets
45 Degree Hyperextensions x 8-10
Two Arm Upright Rows x 18, 15, 13
Standing Calf Raises x 12-15 Tempo 1210
Rear Laterals x 15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Dumbbell Stiff Leg Deadlift x 18, 15
Flat Dumbbell Bench Press x 15, 12
Squat Jumps x 10
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
3 sets
Wide Grip Pulldowns x 18, 15, 13
Back Squat x 18, 15, 13
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
2 sets
Standing Hammer Curls x 18, 15
Tricep Rope Pushdowns x 18, 15
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 1
Bird Dogs x 10 each side
Plank x 45-60 sec
Bosu Crossover Crunch x 10-12 each side
Rest 60 sec
3 sets
45 Degree Hyperextensions x 8-10
Two Arm Upright Rows x 18, 15, 13
Standing Calf Raises x 12-15 Tempo 1210
Rear Laterals x 15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Dumbbell Stiff Leg Deadlift x 18, 15
Flat Dumbbell Bench Press x 15, 12
Squat Jumps x 10
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
3 sets
Wide Grip Pulldowns x 18, 15, 13
Back Squat x 18, 15, 13
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
2 sets
Standing Hammer Curls x 18, 15
Tricep Rope Pushdowns x 18, 15
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
2/20/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 2
Bosu Ball Crunches x 25
Rest 30 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Plank x 45 sec
Hip Thrusts x 25
Rear Laterals x 15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Broomstick Good Mornings (even if no broomstick available) x 12-15
Bicycles x 25 each side
Standing Calf Raises x 12-15 Tempo 1210
Swiss Ball Squats x 20
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Dumbbell Pullovers x 10-12
Standing Alternating Dumbbell Upright Rows x 8, 6
Side Laterals x 15-20 (light, will be harder than usual)
Side Shuffle 10 yards and back
Carioca 10 yards and back
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
2 sets
Zottman Curls x 11, 9
Lying Dumbbell Tricep Extensions x 11, 9
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 2
Bosu Ball Crunches x 25
Rest 30 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg
Plank x 45 sec
Hip Thrusts x 25
Rear Laterals x 15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Broomstick Good Mornings (even if no broomstick available) x 12-15
Bicycles x 25 each side
Standing Calf Raises x 12-15 Tempo 1210
Swiss Ball Squats x 20
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Dumbbell Pullovers x 10-12
Standing Alternating Dumbbell Upright Rows x 8, 6
Side Laterals x 15-20 (light, will be harder than usual)
Side Shuffle 10 yards and back
Carioca 10 yards and back
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
2 sets
Zottman Curls x 11, 9
Lying Dumbbell Tricep Extensions x 11, 9
Rest 30 sec
Cooldown
Roll and stretch anything/everything that needs it. Especially roll calves.
2/17/21
Warmup
Roll anything and everything you want to if you have a roller available
I have put specific rolling between sets throughout the workout as usual but if you don't have a roller, no worries, you can just stretch or simply rest if you want to.
3 sets
Vacuums x 1
Crunch with Leg Extension x 15 each leg
Bird Dogs x 10 each leg
Rest 75 sec and roll calf, piriformis, or IT Band.
2 sets
Broomstick Good Mornings (no broomstick needed if not available) x 12-20
Pushups x (2 reps less than as many as possible)
Stepping Bodyweight Lunges x 10-12 each leg
Cobras x 10-15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Plank x 45-60 sec
Standing Calf Raises x 12-15 Tempo 2110
Deep Dumbbell Front Squat x 15-20 (using a small duffle bag or anything else fairly light)
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
Dumbbell Sumo Deadlift x 15-20 with your light duffle bag or other object x 15-20
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
1 set
Go for a walk if you still want to and have time :) This workout shouldn't have fully exhausted you.
Cooldown
Roll and stretch anything/everything that needs it.
Warmup
Roll anything and everything you want to if you have a roller available
I have put specific rolling between sets throughout the workout as usual but if you don't have a roller, no worries, you can just stretch or simply rest if you want to.
3 sets
Vacuums x 1
Crunch with Leg Extension x 15 each leg
Bird Dogs x 10 each leg
Rest 75 sec and roll calf, piriformis, or IT Band.
2 sets
Broomstick Good Mornings (no broomstick needed if not available) x 12-20
Pushups x (2 reps less than as many as possible)
Stepping Bodyweight Lunges x 10-12 each leg
Cobras x 10-15
Rest 90 sec and stretch hamstrings with leg up and/or roll calf, piriformis, lats, or quad
2 sets
Plank x 45-60 sec
Standing Calf Raises x 12-15 Tempo 2110
Deep Dumbbell Front Squat x 15-20 (using a small duffle bag or anything else fairly light)
Rest 90 seconds and stretch pecs in a doorway, do a standing quad stretch, or stretch piriformis on floor.
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
Dumbbell Sumo Deadlift x 15-20 with your light duffle bag or other object x 15-20
Rest 75 sec and stretch hamstrings with leg up or stretch piriformis on ground
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
1 set
Go for a walk if you still want to and have time :) This workout shouldn't have fully exhausted you.
Cooldown
Roll and stretch anything/everything that needs it.
2/15/21
Texted this workout because no internet, no electricity, and my hotspot would not connect during snowstorm this week.
Texted this workout because no internet, no electricity, and my hotspot would not connect during snowstorm this week.
2/11/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 75 sec and roll calf, piriformis, or quad.
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Rear Laterals x 12-15
Standing Calf Raises x 15 Tempo 1210
Lightly Weighted Crunches x 20
Broomstick Good Mornings x 12-15
Rest 90 sec and stretch 45 sec on 45 degree hyper and then roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
3 sets
Wide Grip Pulldowns x 15, 12, 10
Hip Thrusts x 20
Flat Flyes x 15, 12, 10
Deep Dumbbell Front Squat x 15, 12, 10
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor. Can hit calves or hams on hypervolt again if you want.
3 sets
Tricep Rope Pushdowns x 15, 12, 10
Seated Hammer Curls x 15, 12, 10
Bodyweight Lunges in Place x 8 each leg
Rest 45 sec and stretch pecs on bench with dumbbells
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves. (if you want a little more)
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Rest 75 sec and roll calf, piriformis, or quad.
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Rear Laterals x 12-15
Standing Calf Raises x 15 Tempo 1210
Lightly Weighted Crunches x 20
Broomstick Good Mornings x 12-15
Rest 90 sec and stretch 45 sec on 45 degree hyper and then roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
3 sets
Wide Grip Pulldowns x 15, 12, 10
Hip Thrusts x 20
Flat Flyes x 15, 12, 10
Deep Dumbbell Front Squat x 15, 12, 10
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor. Can hit calves or hams on hypervolt again if you want.
3 sets
Tricep Rope Pushdowns x 15, 12, 10
Seated Hammer Curls x 15, 12, 10
Bodyweight Lunges in Place x 8 each leg
Rest 45 sec and stretch pecs on bench with dumbbells
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves. (if you want a little more)
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
2/10/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Vacuums x 1
Bird Dogs x 5 each side
Weighted Crunch with Leg Extension x 15 each leg
Standing Calf Raise x 15 Tempo 1210
Broomstick Good Mornings x 12-15
Rest 120 sec and roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Seated Dumbbell External Rotation x 10-12 each arm
FFE Bodyweight Split Squats with Broomstick x 8 each leg
Rest 90 sec and stretch 45 sec on 45 degree hyper and then roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12, 10, 10
Incline Dumbbell Rows x 12, 10, 10
Rear Cable Crossover x 15, 12, 10
Hanging Knee Raises x 10
Bosu Crunches x 15
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor. Can hit calves or hams on hypervolt again if you want.
3 sets
Lying EZ Bar Tricep Extensions x 12, 10, 8
Side Laterals x 12, 10, 8
Back Squat x 18, 15, 12
Rest 45 sec and stretch pecs on bench with dumbbells
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves. (if you want a little more)
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Vacuums x 1
Bird Dogs x 5 each side
Weighted Crunch with Leg Extension x 15 each leg
Standing Calf Raise x 15 Tempo 1210
Broomstick Good Mornings x 12-15
Rest 120 sec and roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Seated Dumbbell External Rotation x 10-12 each arm
FFE Bodyweight Split Squats with Broomstick x 8 each leg
Rest 90 sec and stretch 45 sec on 45 degree hyper and then roll calf, piriformis, or quad. Use Hypervolt for hams and calves if possible.
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 12, 10, 10
Incline Dumbbell Rows x 12, 10, 10
Rear Cable Crossover x 15, 12, 10
Hanging Knee Raises x 10
Bosu Crunches x 15
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor. Can hit calves or hams on hypervolt again if you want.
3 sets
Lying EZ Bar Tricep Extensions x 12, 10, 8
Side Laterals x 12, 10, 8
Back Squat x 18, 15, 12
Rest 45 sec and stretch pecs on bench with dumbbells
1 set
Spend several minutes rolling every aspect of the calves - upper inner, outer, etc etc etc and then stretch them thoroughly
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves. (if you want a little more)
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
2/8/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 2
Crunch with Leg Extension x 15 each leg
Standing Calf Raise x 10-15 Tempo 1210
Rest 90 sec and Foam Roll Calves
Stop and Roll Lats
3 sets
Pushups x 2 shy of AMAP
One Leg Stiff Leg Deadlift without Weight x 10 each leg
Floor Cobra x 10-15
Rest 60 sec and stretch pecs standing in doorway and roll lats and/or rotator cuffs and/or piriformis
2 sets
Plank x 45-60 sec
Rockups x 25
Broomstick Good Mornings x 10-15
Bodyweight Walking Lunges x 12 each leg
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
2 sets
Broomstick Overhead Squat x 10
Hip Thrusts x 30
Crunches x 35
Deep Dumbbell Front Squat x 15-20 (holding a small duffle bag or something up high in front of your chest and squatting deep)
Rest 45 sec and roll or stretch calves, hams, or piriformis
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Rest 75 sec and roll and stretch calves
Cooldown
Hypervolt calves
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
3 sets
Vacuums x 2
Crunch with Leg Extension x 15 each leg
Standing Calf Raise x 10-15 Tempo 1210
Rest 90 sec and Foam Roll Calves
Stop and Roll Lats
3 sets
Pushups x 2 shy of AMAP
One Leg Stiff Leg Deadlift without Weight x 10 each leg
Floor Cobra x 10-15
Rest 60 sec and stretch pecs standing in doorway and roll lats and/or rotator cuffs and/or piriformis
2 sets
Plank x 45-60 sec
Rockups x 25
Broomstick Good Mornings x 10-15
Bodyweight Walking Lunges x 12 each leg
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
2 sets
Broomstick Overhead Squat x 10
Hip Thrusts x 30
Crunches x 35
Deep Dumbbell Front Squat x 15-20 (holding a small duffle bag or something up high in front of your chest and squatting deep)
Rest 45 sec and roll or stretch calves, hams, or piriformis
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
Rest 75 sec and roll and stretch calves
Cooldown
Hypervolt calves
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
2/6/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Situps x 20
Jump Rope 20-30 sec
No Rest
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Seated Dumbbell External Rotation x 10-12 each arm
Weighted Crunches on Swiss Ball x 15-20
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
2 sets
Dumbbell Snatch x 5, 4 each arm
Incline Dumbbell Press x 15, 10
FFE Bodyweight Stepping Lunges x 13, 10 each leg (remember like we discussed Thursday these are stepping lunges but with the Front Foot Elevated on the small step)
Standing Calf Raise x 10 Tempo 2210
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
3 sets
Lying EZ Bar Tricep Extensions x 15, 12, 10
Seated Zottman Curls x 15, 12, 10
Rear Cable Crossover x 15, 12, 10
Deep Dumbbell Front Squat x 15-20 (these are holding the dumbbell up high in front of your chest and squatting deep)
Rest 45 sec and stretch calves if you want to
2 sets
Plank x 45-60 sec
Bicycles x 25 each side
Rest 30 sec
2 sets
Light Sprint on Treadmill at 1 degree incline x 60 sec (pick a speed that you could likely do for 80 seconds)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Situps x 20
Jump Rope 20-30 sec
No Rest
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-10
Seated Dumbbell External Rotation x 10-12 each arm
Weighted Crunches on Swiss Ball x 15-20
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
2 sets
Dumbbell Snatch x 5, 4 each arm
Incline Dumbbell Press x 15, 10
FFE Bodyweight Stepping Lunges x 13, 10 each leg (remember like we discussed Thursday these are stepping lunges but with the Front Foot Elevated on the small step)
Standing Calf Raise x 10 Tempo 2210
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
3 sets
Lying EZ Bar Tricep Extensions x 15, 12, 10
Seated Zottman Curls x 15, 12, 10
Rear Cable Crossover x 15, 12, 10
Deep Dumbbell Front Squat x 15-20 (these are holding the dumbbell up high in front of your chest and squatting deep)
Rest 45 sec and stretch calves if you want to
2 sets
Plank x 45-60 sec
Bicycles x 25 each side
Rest 30 sec
2 sets
Light Sprint on Treadmill at 1 degree incline x 60 sec (pick a speed that you could likely do for 80 seconds)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
2/4/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
5 sets
Weighted Crunches x 25
Rest 30 sec
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-15
Seated Dumbbell External Rotation x 10-12 each arm
FFE Bodyweight Stepping Lunges x 10-12 each leg
Broomstick Overhead Squat x10
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
3 sets
Close Grip Bench Press x 15, 10, 8
Two Arm Dumbbell Stiff Leg Deadlift x 15, 12, 12
Standing Calf Raise x 15 Tempo 1110
Deep Dumbbell Front Squat x 15-20
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
3 sets
Lying Dumbbell Tricep Extension x 15, 12, 10
Floor Cobra x 12-15
Incline Dumbbell Curls x 15, 12, 9
Rest 45 sec and stretch calves if you want to
2 sets
Light Sprint on Treadmill at 5 degree incline x 40-45 sec (pick a speed that you could likely do for 60 seconds)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
5 sets
Weighted Crunches x 25
Rest 30 sec
Stop and Roll Lats
2 sets
45 Degree Hyperextensions x 8-15
Seated Dumbbell External Rotation x 10-12 each arm
FFE Bodyweight Stepping Lunges x 10-12 each leg
Broomstick Overhead Squat x10
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
3 sets
Close Grip Bench Press x 15, 10, 8
Two Arm Dumbbell Stiff Leg Deadlift x 15, 12, 12
Standing Calf Raise x 15 Tempo 1110
Deep Dumbbell Front Squat x 15-20
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
3 sets
Lying Dumbbell Tricep Extension x 15, 12, 10
Floor Cobra x 12-15
Incline Dumbbell Curls x 15, 12, 9
Rest 45 sec and stretch calves if you want to
2 sets
Light Sprint on Treadmill at 5 degree incline x 40-45 sec (pick a speed that you could likely do for 60 seconds)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
2/2/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Vacuums x 2
Lightly Weighted Bosu Crunches x 25
45 Degree Hyperextensions x 8-15
Walking Lunges x 30 seconds
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
2 sets
Plate Front Raise x 10-12
Standing Calf Raise x 25 Tempo 1110
Broomstick Overhead Squat x10
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
3 sets
Flat Flyes x 15-20
Two Arm Dumbbell Stiff Leg Deadlift x 15, 12, 12
Wide Pulldowns x 18, 15, 13
Back Squat x 20, 16, 13
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
2 sets
EZ Bar Tricep Extension x 15-18
Crunch with Leg Extension x 15 each leg
Rear Laterals x 15-18
Seated Hammer Curls x 15-18
Rest 45 sec and stretch calves if you want to
2 sets
Light Sprint on Treadmill at 1 degree incline x 45-50 sec (pick a speed that you could likely do for 60 seconds and only do it for 45-50 seconds instead)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
For exercises with a descending number of reps, add weight each set.
2 sets
Vacuums x 2
Lightly Weighted Bosu Crunches x 25
45 Degree Hyperextensions x 8-15
Walking Lunges x 30 seconds
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
2 sets
Plate Front Raise x 10-12
Standing Calf Raise x 25 Tempo 1110
Broomstick Overhead Squat x10
Rest 60 sec and stretch pecs with dumbbells on bench or roll lats and/or rotator cuffs and/or piriformis
3 sets
Flat Flyes x 15-20
Two Arm Dumbbell Stiff Leg Deadlift x 15, 12, 12
Wide Pulldowns x 18, 15, 13
Back Squat x 20, 16, 13
Rest 90 seconds and stretch hamstrings with leg up on bench, do a standing quad stretch, or stretch piriformis on floor
2 sets
EZ Bar Tricep Extension x 15-18
Crunch with Leg Extension x 15 each leg
Rear Laterals x 15-18
Seated Hammer Curls x 15-18
Rest 45 sec and stretch calves if you want to
2 sets
Light Sprint on Treadmill at 1 degree incline x 45-50 sec (pick a speed that you could likely do for 60 seconds and only do it for 45-50 seconds instead)
Rest 75-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/30/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Bosu Ball Crunches x 15-20
Rockups x 20-25
Rest 90 sec and roll piriformis, roll quads, or roll hamstrings
2 sets
Broomstick Good Mornings x 12-15
Dumbbell Pullovers x 10-12
FFE Broomstick Split Squats x 12-15 on left leg
Plate Front Raises x 12-15
FFE Broomstick Split Squats x 12-15 on right leg
Rest 90 sec and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Dumbbell Stiff Leg Deadlift x 12-15
Alternating Dumbbell Upright Rows x 6-8 each arm
Floor Cobra x 10
Standing Calf Raise x 10 Tempo 1210
Rest 75 sec
3 sets
Lying Dumbbell Tricep Extensions x 8-10
Back Squat x 10-12
Rest 75 seconds
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Reverse Crunches x 15-20
Bosu Ball Crunches x 15-20
Rockups x 20-25
Rest 90 sec and roll piriformis, roll quads, or roll hamstrings
2 sets
Broomstick Good Mornings x 12-15
Dumbbell Pullovers x 10-12
FFE Broomstick Split Squats x 12-15 on left leg
Plate Front Raises x 12-15
FFE Broomstick Split Squats x 12-15 on right leg
Rest 90 sec and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Dumbbell Stiff Leg Deadlift x 12-15
Alternating Dumbbell Upright Rows x 6-8 each arm
Floor Cobra x 10
Standing Calf Raise x 10 Tempo 1210
Rest 75 sec
3 sets
Lying Dumbbell Tricep Extensions x 8-10
Back Squat x 10-12
Rest 75 seconds
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/28/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
45 Degree Hyperextensions x 8-10
Bosu Ball Crunches x 15-20
Walking Lunges x 8 each leg
Standing Calf Raise x 20 Tempo 1110
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats for 2 minutes
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Situps x 15
Crunches x 20
Wide Grip Pulldowns x 10,8,6 (increase weight each set)
Rest 60 sec and stretch or roll lats and/or rotator cuffs and/or piriformis
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 15,12,10 (increase weight each set)
Side Laterals x 12-15
Dumbbell Pullovers x 10
Deep Dumbbell Front Squat x 25
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Hammer Curls x 6-8
Rear Laterals x 10-12
Rest 90 seconds
1 sets
Light Sprint on Treadmill x 45-50 sec (pick a speed that you could likely do for 60 seconds and only do it for 45-50 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
45 Degree Hyperextensions x 8-10
Bosu Ball Crunches x 15-20
Walking Lunges x 8 each leg
Standing Calf Raise x 20 Tempo 1110
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats for 2 minutes
2 sets
One Leg Dumbbell Stiff Leg Deadlift x 10 each leg
Situps x 15
Crunches x 20
Wide Grip Pulldowns x 10,8,6 (increase weight each set)
Rest 60 sec and stretch or roll lats and/or rotator cuffs and/or piriformis
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 15,12,10 (increase weight each set)
Side Laterals x 12-15
Dumbbell Pullovers x 10
Deep Dumbbell Front Squat x 25
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Hammer Curls x 6-8
Rear Laterals x 10-12
Rest 90 seconds
1 sets
Light Sprint on Treadmill x 45-50 sec (pick a speed that you could likely do for 60 seconds and only do it for 45-50 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/26/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
45 Degree Hyperextensions x 8-10
Weighted Crunches x 35
FFE Bodyweight Split Squat x 10-12 each leg
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
2 sets
Plate Front Raise x 10-12
Standing Calf Raise x 20 Tempo 1110
Broomstick Good Mornings x 12-15
Broomstick Overhead Squat x10
Rest 60 sec and stretch or roll lats and/or rotator cuffs and/or piriformis
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8
Flat Dumbbell Bench Press x 10, 8, 6 (increase weight each set)
Squat Jumps x 5
Renegade Row x 6 each
Back Squat x 12-15
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
2 sets
Plank x 45-60 sec
Weighted Bosu Ball Crunches x 15
Rear Laterals x 12-15
Lying Dumbbell Tricep Extensions x 8-10
Rest 45 sec
2 sets
Light Sprint on Treadmill x 40-45 sec (pick a speed that you could likely do for 60 seconds and only do it for 40-45 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
45 Degree Hyperextensions x 8-10
Weighted Crunches x 35
FFE Bodyweight Split Squat x 10-12 each leg
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
2 sets
Plate Front Raise x 10-12
Standing Calf Raise x 20 Tempo 1110
Broomstick Good Mornings x 12-15
Broomstick Overhead Squat x10
Rest 60 sec and stretch or roll lats and/or rotator cuffs and/or piriformis
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8
Flat Dumbbell Bench Press x 10, 8, 6 (increase weight each set)
Squat Jumps x 5
Renegade Row x 6 each
Back Squat x 12-15
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
2 sets
Plank x 45-60 sec
Weighted Bosu Ball Crunches x 15
Rear Laterals x 12-15
Lying Dumbbell Tricep Extensions x 8-10
Rest 45 sec
2 sets
Light Sprint on Treadmill x 40-45 sec (pick a speed that you could likely do for 60 seconds and only do it for 40-45 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/23/21
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
45 Degree Hyperextensions x 8-10
Situps x 15
Crunches x 15
Plank x 30 sec
Walking Bodyweight Lunges x 8-10 each leg
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
3 sets
Standing Calf Raise x 20 Tempo 1110
Broomstick Good Mornings x 12-15
Incline Dumbbell Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Rest 60 sec and stretch or roll whatever feels like it need it most
3 sets
Lunge Jumps x 3 each leg
Squat Jumps x 5 each
Deep Dumbbell Front Squats x 15
Hip Thrusts x 20
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
1-2 sets
Light Sprint on Treadmill x 30-40 sec (pick a speed that you could likely do for 60 seconds and only do it for 30-40 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
45 Degree Hyperextensions x 8-10
Situps x 15
Crunches x 15
Plank x 30 sec
Walking Bodyweight Lunges x 8-10 each leg
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
3 sets
Standing Calf Raise x 20 Tempo 1110
Broomstick Good Mornings x 12-15
Incline Dumbbell Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Rest 60 sec and stretch or roll whatever feels like it need it most
3 sets
Lunge Jumps x 3 each leg
Squat Jumps x 5 each
Deep Dumbbell Front Squats x 15
Hip Thrusts x 20
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
1-2 sets
Light Sprint on Treadmill x 30-40 sec (pick a speed that you could likely do for 60 seconds and only do it for 30-40 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/21/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
4 sets
Bosu Ball Crunches x 15-20
45 Degree Hyperextensions x 10-15
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
3 sets
Broomstick Good Mornings x 12-15
Seated Overhead Dumbbell Press x 8-10 each arm
FFE Broomstick Split Squats x 12 on left leg
Plate Front Raise x 12
FFE Broomstick Split Squats x 12 on right leg
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Wide Grip Pulldowns x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Standing Calf Raise x 15 Tempo 1110
Floor Cobra x 10
Rest 75 sec
1 set
Light Sprint on Treadmill x 45 sec (pick a speed that you could likely do for 90 seconds and only do it for 45 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
4 sets
Bosu Ball Crunches x 15-20
45 Degree Hyperextensions x 10-15
Rest 75 sec and between each set do one of the following: roll piriformis or Stretch Hamstrings by hooking into the hyperextension bench
Stop and Roll Lats
3 sets
Broomstick Good Mornings x 12-15
Seated Overhead Dumbbell Press x 8-10 each arm
FFE Broomstick Split Squats x 12 on left leg
Plate Front Raise x 12
FFE Broomstick Split Squats x 12 on right leg
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Wide Grip Pulldowns x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Standing Calf Raise x 15 Tempo 1110
Floor Cobra x 10
Rest 75 sec
1 set
Light Sprint on Treadmill x 45 sec (pick a speed that you could likely do for 90 seconds and only do it for 45 seconds instead)
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/19/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
Vacuums x 1
Bird Dogs x 8 each side
Reverse Crunches x 10-12
Crunches x 25
45 Degree Hyperextensions x 10-15
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8-10
One Arm Dumbbell Bench Press x 8-10 each arm
Rear Laterals x 10-12
RFE Splits Squats with Broomstick x 6-8 each leg
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Dumbbell Snatch x 5 each arm
Standing Calf Raise x 15 Tempo 1110
Incline Dumbbell Rows x 10-12
Dumbbell Pullovers x 10-12
Rest 75 sec
3 sets
EZ Bar Tricep Extensions x 10-12
Seated Hammer Curls x 10-12
Back Squats x 12-15
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
Vacuums x 1
Bird Dogs x 8 each side
Reverse Crunches x 10-12
Crunches x 25
45 Degree Hyperextensions x 10-15
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats
3 sets
Two Arm Dumbbell Stiff Leg Deadlift x 8-10
One Arm Dumbbell Bench Press x 8-10 each arm
Rear Laterals x 10-12
RFE Splits Squats with Broomstick x 6-8 each leg
Rest 90 seconds and stretch hamstrings with leg up on bench or stretch piriformis on floor
3 sets
Dumbbell Snatch x 5 each arm
Standing Calf Raise x 15 Tempo 1110
Incline Dumbbell Rows x 10-12
Dumbbell Pullovers x 10-12
Rest 75 sec
3 sets
EZ Bar Tricep Extensions x 10-12
Seated Hammer Curls x 10-12
Back Squats x 12-15
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/16/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Crunches x 35-40
Rockups x 15-20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 60-90 sec and roll piriformis
Stop and Roll Lats
3 sets
Broomstick Good Mornings x 12-15
Pushups x AMAP
RFE Splits Squats with Broomstick x 5-7 each leg
Standing Calf Raise x 15-20 Tempo 1110
FFE Split Squats with Broomstick x 5-7 each leg
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Lunge Jumps x 5 each leg
Deep Dumbbell Front Squats Holding a small duffle bag or something x 15-18
Rest 60-75 sec
3 sets
Cobras x 8-12
Plank x 40-60 sec
Walking Bodyweight Lunges x 45 sec
Rest 60-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Bird Dogs x 8 each side
Crunches x 35-40
Rockups x 15-20
One Leg Stiff Leg Deadlift x 10 each leg
Rest 60-90 sec and roll piriformis
Stop and Roll Lats
3 sets
Broomstick Good Mornings x 12-15
Pushups x AMAP
RFE Splits Squats with Broomstick x 5-7 each leg
Standing Calf Raise x 15-20 Tempo 1110
FFE Split Squats with Broomstick x 5-7 each leg
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Lunge Jumps x 5 each leg
Deep Dumbbell Front Squats Holding a small duffle bag or something x 15-18
Rest 60-75 sec
3 sets
Cobras x 8-12
Plank x 40-60 sec
Walking Bodyweight Lunges x 45 sec
Rest 60-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/14/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Situps x 20
Bicycles x 25
Floor Cobra x 10-12
Rest 60 sec
Stop and Roll Lats
3 sets
45 Degree Hyperextensions x 8-12
RFE Splits Squats with Broomstick x 8-10 each leg
Standing Calf Raise x 15-20 Tempo 1110
Broomstick Overhead Squat x 6-10
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Broomstick Good Mornings x 10-12
Wide Grip Pulldowns x 13-15
Side Laterals x 15-20
Seated Overhead Dumbbell Press x 13-15 (will feel super weak on these today)
Rest 60 sec and stretch pecs with dumbbells on bench
3 sets
Incline Dumbbell Hammer Curls x 15-20
Incline Dumbbell Tricep Extension x 15-20
Deep Dumbbell Front Squat x 15-20
Rest 60-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
3 sets
Vacuums x 1
Situps x 20
Bicycles x 25
Floor Cobra x 10-12
Rest 60 sec
Stop and Roll Lats
3 sets
45 Degree Hyperextensions x 8-12
RFE Splits Squats with Broomstick x 8-10 each leg
Standing Calf Raise x 15-20 Tempo 1110
Broomstick Overhead Squat x 6-10
Rest 75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Broomstick Good Mornings x 10-12
Wide Grip Pulldowns x 13-15
Side Laterals x 15-20
Seated Overhead Dumbbell Press x 13-15 (will feel super weak on these today)
Rest 60 sec and stretch pecs with dumbbells on bench
3 sets
Incline Dumbbell Hammer Curls x 15-20
Incline Dumbbell Tricep Extension x 15-20
Deep Dumbbell Front Squat x 15-20
Rest 60-90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/12/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
4 sets
Vacuums x 1
Bosu Ball Crunches x 15-20
Plate Front Raise x 10
Rest 30 sec
Stop and Roll Lats
3 sets
45 Degree Hyperextensions x 8-12
Incline Dumbbell Press x 13-15
FFE Bodyweight Split Squats x 10-12 each leg
Standing Calf Raise x 15-20 Tempo 1110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Broomstick Good Mornings x 10-12
Low Incline Dumbbell Rows x 12-15
Side Laterals x 12-15
Lunge Jumps x 3 each leg
Squat Jumps x 10
Rest 60 sec and stretch pecs with dumbbells on bench
3 sets
Close Grip Reverse EZ Bar Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Back Squat x 15-20
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
4 sets
Vacuums x 1
Bosu Ball Crunches x 15-20
Plate Front Raise x 10
Rest 30 sec
Stop and Roll Lats
3 sets
45 Degree Hyperextensions x 8-12
Incline Dumbbell Press x 13-15
FFE Bodyweight Split Squats x 10-12 each leg
Standing Calf Raise x 15-20 Tempo 1110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Broomstick Good Mornings x 10-12
Low Incline Dumbbell Rows x 12-15
Side Laterals x 12-15
Lunge Jumps x 3 each leg
Squat Jumps x 10
Rest 60 sec and stretch pecs with dumbbells on bench
3 sets
Close Grip Reverse EZ Bar Curls x 12-15
EZ Bar Tricep Extensions x 12-15
Back Squat x 15-20
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/6/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
5 sets
Crunches x 25
Rest 20 sec
2-3 sets (choose number of sets depending on how you feel)
45 Degree Hyperextensions x 8-12
Walking Bodyweight Lunges x 8-10 each leg
Standing Calf Raise x 15-20 Tempo 1110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats
2-3 sets depending on how you feel
Broomstick Good Mornings x 10-12
Wide Grip Pulldowns x 12-15
Flat Flyes x 12-15
Low Incline Dumbbell Rows x 12-15
Barbell Step Ups (using one of the light padded bars) x 12 each leg
Rest 60 sec and stretch pecs with dumbbells on bench
2-3 sets depending on how you feel
Squat Jumps x 5
FFE Stepping Broomstick Lunges x 5 each leg
Deep Dumbbell Front Squats x 12-15 (keep these semi-light today)
Hip Thrusts (bodyweight only) x 25
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
5 sets
Crunches x 25
Rest 20 sec
2-3 sets (choose number of sets depending on how you feel)
45 Degree Hyperextensions x 8-12
Walking Bodyweight Lunges x 8-10 each leg
Standing Calf Raise x 15-20 Tempo 1110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats
2-3 sets depending on how you feel
Broomstick Good Mornings x 10-12
Wide Grip Pulldowns x 12-15
Flat Flyes x 12-15
Low Incline Dumbbell Rows x 12-15
Barbell Step Ups (using one of the light padded bars) x 12 each leg
Rest 60 sec and stretch pecs with dumbbells on bench
2-3 sets depending on how you feel
Squat Jumps x 5
FFE Stepping Broomstick Lunges x 5 each leg
Deep Dumbbell Front Squats x 12-15 (keep these semi-light today)
Hip Thrusts (bodyweight only) x 25
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/5/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
Vacuums x 1
Reverse Crunches x 10-12
Hanging Knee Raises x 8-12
Lightly Weighted Crunches x 15-20
Rest 75 sec
2-3 sets (choose number of sets depending on how you feel)
Two Hand Dumbbell Stiff Leg Deadlift x 12-15
Lunge Jumps x 2-3 each leg (we're just getting these going again and I don't want to irritate the Achilles so we're starting with reps low)
FFE Stepping Lunges with Broomstick on Back x 6-10 each leg
Standing Calf Raise x 12-15 Tempo 2110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats and stretch pecs with dumbbells on bench
2 sets
Broomstick Overhead Squats x 8-10
Rear Cable Crossover x 10-12
Side Laterals x 15-20
Calf Raises x 15-18 Tempo 2110
Rest 45 sec
3 sets (don't push these to your maximum ability since you're not feeling at the top of your game, BUT we do want them to be hard enough to get the lungs breathing pretty heavily)
Back Squats x 15-20
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
2 sets
Vacuums x 1
Reverse Crunches x 10-12
Hanging Knee Raises x 8-12
Lightly Weighted Crunches x 15-20
Rest 75 sec
2-3 sets (choose number of sets depending on how you feel)
Two Hand Dumbbell Stiff Leg Deadlift x 12-15
Lunge Jumps x 2-3 each leg (we're just getting these going again and I don't want to irritate the Achilles so we're starting with reps low)
FFE Stepping Lunges with Broomstick on Back x 6-10 each leg
Standing Calf Raise x 12-15 Tempo 2110
Rest 60 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
Stop and Roll Lats and stretch pecs with dumbbells on bench
2 sets
Broomstick Overhead Squats x 8-10
Rear Cable Crossover x 10-12
Side Laterals x 15-20
Calf Raises x 15-18 Tempo 2110
Rest 45 sec
3 sets (don't push these to your maximum ability since you're not feeling at the top of your game, BUT we do want them to be hard enough to get the lungs breathing pretty heavily)
Back Squats x 15-20
Rest 90 sec
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
1/3/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
*Today shouldn't look too hard on paper but it may actually feel surprisingly hard. You body will likely be short of glycogen tomorrow so it will feel inadequate for the muscle endurance needed and lightheadedness and nausea can happen. This feeling will pass quickly after workout (it will pass even faster if you'll take a brisk walk for 5-10 minutes after workout), your appetite will pick up strongly for the remainder of the day after workout, and the problem will not occur in your next workout this week after breaking that barrier today with your first resistance training workout in over a week. Your body will take the signal to start storing glycogen again and that will 1) increase your metabolism and 2) prep your body for the next workout so it has the energy it needs available on hand.
3 sets
Vacuums x 1
Weighted Crunches x 25
Bird Dogs x 10 each side
Rest 30 sec
3 sets
45 Degree Hyperextension (bodyweight only) x 8-12
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Incline Dumbbell Press x 12-15
Situps x 15
Rockups x 15-20
Incline Dumbbell Rows x 12-15
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
2 sets
Dumbbell Pullovers x 12-15
One Leg Stiff Leg Deadlift (light) x 10 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5-7 each leg
FFE Bodyweight Split Squat x 6-8 each leg
Rest 75-90 sec and roll piriformis
1-2 sets
Incline Dumbbell Curls x 13-15
EZ Bar Tricep Extensions x 13-15
Broomstick Good Mornings x 10-15
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell and piriformis with ball for sure*
*Today shouldn't look too hard on paper but it may actually feel surprisingly hard. You body will likely be short of glycogen tomorrow so it will feel inadequate for the muscle endurance needed and lightheadedness and nausea can happen. This feeling will pass quickly after workout (it will pass even faster if you'll take a brisk walk for 5-10 minutes after workout), your appetite will pick up strongly for the remainder of the day after workout, and the problem will not occur in your next workout this week after breaking that barrier today with your first resistance training workout in over a week. Your body will take the signal to start storing glycogen again and that will 1) increase your metabolism and 2) prep your body for the next workout so it has the energy it needs available on hand.
3 sets
Vacuums x 1
Weighted Crunches x 25
Bird Dogs x 10 each side
Rest 30 sec
3 sets
45 Degree Hyperextension (bodyweight only) x 8-12
Walking Bodyweight Lunges x 6-8 each leg
Low Incline Rear Laterals x 13-15
Standing Calf Raise x 12-15 Tempo 2110
Rest 60-90 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
3 sets
Incline Dumbbell Press x 12-15
Situps x 15
Rockups x 15-20
Incline Dumbbell Rows x 12-15
Rest 60-90 sec and Stretch Pecs with dumbbells on bench
2 sets
Dumbbell Pullovers x 12-15
One Leg Stiff Leg Deadlift (light) x 10 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5-7 each leg
FFE Bodyweight Split Squat x 6-8 each leg
Rest 75-90 sec and roll piriformis
1-2 sets
Incline Dumbbell Curls x 13-15
EZ Bar Tricep Extensions x 13-15
Broomstick Good Mornings x 10-15
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
12/26/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
*Hold back today intentionally. Stop all sets at least 2 reps short of the last possible rep today.*
2 sets
Broomstick Good Mornings x 15-20
Bosu Crunches (lightly weighted) x 20
Rest 90 sec and stretch hamstrings with leg up on bench
2 sets
45 Degree Hyperextension (bodyweight only) x 8-12
Standing Calf Raise x 8-12 Tempo 1110
Low Incline Rear Laterals x 13-15
Situps x 10
Rest 60-90 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10
Incline Dumbbell Press x 12-15
One Leg Stiff Leg Deadlift (light) x 10 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5 each leg
Rest 75-90 sec and stretch pecs with dumbbells on bench
2 sets
Incline Dumbbell Rows x 12-15
Dumbbell Pullovers x 12-15
FFE Bodyweight Split Squat x 5-8 each leg
Rest 60-75 sec and roll piriformis, calves, lats, rotator cuff, or stretch hamstrings
2 sets
Standing Hammer Curls x 13-15
Lying Dumbbell Tricep Extensions x 13-15
Walking Bodyweight Lunges x 7 each leg
Hip Thrusts x 15-20
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
*Hold back today intentionally. Stop all sets at least 2 reps short of the last possible rep today.*
2 sets
Broomstick Good Mornings x 15-20
Bosu Crunches (lightly weighted) x 20
Rest 90 sec and stretch hamstrings with leg up on bench
2 sets
45 Degree Hyperextension (bodyweight only) x 8-12
Standing Calf Raise x 8-12 Tempo 1110
Low Incline Rear Laterals x 13-15
Situps x 10
Rest 60-90 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10
Incline Dumbbell Press x 12-15
One Leg Stiff Leg Deadlift (light) x 10 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5 each leg
Rest 75-90 sec and stretch pecs with dumbbells on bench
2 sets
Incline Dumbbell Rows x 12-15
Dumbbell Pullovers x 12-15
FFE Bodyweight Split Squat x 5-8 each leg
Rest 60-75 sec and roll piriformis, calves, lats, rotator cuff, or stretch hamstrings
2 sets
Standing Hammer Curls x 13-15
Lying Dumbbell Tricep Extensions x 13-15
Walking Bodyweight Lunges x 7 each leg
Hip Thrusts x 15-20
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
Roll quads with a barbell.
Roll calves, upper inner calves.
Roll pecs, rotator cuffs, lats, hamstrings, piriformis, inner thighs, IT bands, and sides of hips.
12/24/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
2-3 sets
Reverse Crunches x 10
Crunches (lightly weighted) x 25
Rest 60 sec and stretch hamstrings with leg up on bench
2 sets
45 Degree Hyperextension (bodyweight only) x 8-15
Standing Calf Raise x 8-15 Tempo 2110
Plank x 30-45 sec
Rockups x 20
Rest 60-75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
One Leg Stiff Leg Deadlift (light) x 10-12 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5 each leg
Plank x 30 sec
Rockups x 20
FFE Bodyweight Split Squat x 8-12 each leg
Rest 30-45 sec
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10
Dumbbell Pullovers x 15-18
Alternating One Arm Dumbbell Upright Rows x 10-12 each arm
Broomstick Good Mornings x 15-20
Flat Dumbbell Flyes x 12-15
Rest 60-75 sec and roll lats, rotator cuff, or stretch hamstrings
2 sets
Incline Dumbbell Curls x 15-20
EZ Bar Tricep Extensions x 12-20
Deep Dumbbell Front Squats x 15-20
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
2-3 sets
Reverse Crunches x 10
Crunches (lightly weighted) x 25
Rest 60 sec and stretch hamstrings with leg up on bench
2 sets
45 Degree Hyperextension (bodyweight only) x 8-15
Standing Calf Raise x 8-15 Tempo 2110
Plank x 30-45 sec
Rockups x 20
Rest 60-75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
One Leg Stiff Leg Deadlift (light) x 10-12 each leg
RFE Bodyweight Split Squat (focus on getting a deep hip stretch on each rep) x 5 each leg
Plank x 30 sec
Rockups x 20
FFE Bodyweight Split Squat x 8-12 each leg
Rest 30-45 sec
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10
Dumbbell Pullovers x 15-18
Alternating One Arm Dumbbell Upright Rows x 10-12 each arm
Broomstick Good Mornings x 15-20
Flat Dumbbell Flyes x 12-15
Rest 60-75 sec and roll lats, rotator cuff, or stretch hamstrings
2 sets
Incline Dumbbell Curls x 15-20
EZ Bar Tricep Extensions x 12-20
Deep Dumbbell Front Squats x 15-20
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything.
12/22/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
4 sets
Vacuums x 1
Crunches (lightly weighted) x 25
Rest 20 sec
2 sets
45 Degree Hyperextension (bodyweight only) x 8-15
Standing Calf Raise x 8-15 Tempo 2110
Plate Front Raise x 15
Rest 60-75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10 (these may feel more unstable than last time you did them...there's no shame in having something to grab onto to stabilize while the body gets used to it again...they'll improve within just a few days because the muscles memory s there)
One Leg Stiff Leg Deadlift (light) x 12 each leg
Rear Laterals x 15-20
Plank x 30 sec
Rockups x 20
Rest 30-45 sec
2 sets
Dumbbell Snatch x 5 each arm
Rest 20 sec
Incline Dumbbell Press x 15-18
Broomstick Good Mornings x 15-20
Wide Grip Pulldowns x 15-18
Rest 60-75 sec and roll lats, rotator cuff, or stretch hamstrings
1-2 sets (depending on time)
Dumbbell Pullovers x 15-18
Dumbbell Walking Lunges x 12-15 each leg
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
- Today may feel more exhausting than usual during the workout because we're bumping up reps this week to prep the body for the endurance of skiing. Your muscles may get overly pumped/cramped/etc. Feel free to decrease the weight used from set to set it/when this happens. This is normal.
- You will feel absolutely great about 45 minutes after workout is over and your energy should feel good for the rest of the day. Metabolism may bump up as well, so make sure to listen to your body and get enough water and food (healthy food of course lol).
- You should be able to move at a pretty good clip through this workout and finish in a shorter time than usual. Like I mentioned, reduce weights as needed, don't stress over maximizing weight quantities today, muscle endurance is the primary objective today, not strength.
- If you find that I misjudged the time it will take, feel free to cut any of the 2 sets circuits to 1 set only and don't feel bad about doing so in the slightest :)
4 sets
Vacuums x 1
Crunches (lightly weighted) x 25
Rest 20 sec
2 sets
45 Degree Hyperextension (bodyweight only) x 8-15
Standing Calf Raise x 8-15 Tempo 2110
Plate Front Raise x 15
Rest 60-75 sec and Stretch Hamstrings by hooking into the hyperextension bench, going to the bottom portion of your range of motion, and holding that position with an arched back and your hands on the ground to support you so your muscles can relax and stretch without rounding your back
2 sets
Bodyweight Bosu Ball Balance Squats x 8-10 (these may feel more unstable than last time you did them...there's no shame in having something to grab onto to stabilize while the body gets used to it again...they'll improve within just a few days because the muscles memory s there)
One Leg Stiff Leg Deadlift (light) x 12 each leg
Rear Laterals x 15-20
Plank x 30 sec
Rockups x 20
Rest 30-45 sec
2 sets
Dumbbell Snatch x 5 each arm
Rest 20 sec
Incline Dumbbell Press x 15-18
Broomstick Good Mornings x 15-20
Wide Grip Pulldowns x 15-18
Rest 60-75 sec and roll lats, rotator cuff, or stretch hamstrings
1-2 sets (depending on time)
Dumbbell Pullovers x 15-18
Dumbbell Walking Lunges x 12-15 each leg
Rest 75 sec and stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
12/19/20
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Situps x 15
Rest 30 sec
3 sets
Standing Calf Raise x 15 Tempo 2110
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Rear Laterals x 10-12
Broomstick Good Mornings x 12-15
Pushup Position Knee to Opposite Elbow x 4-6 each side
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Snatch x 3 each arm
Rest 30 sec
Pushups x AMAP
Rest 30 sec
Wide Grip Pulldowns x 4-6
Rest 75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
FFE Stepping Lunge x 60 sec continuously
Rest 20 sec
Dumbbell Pullovers x 10-12
Lunge Jumps x 3-4 eacd leg
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
Warmup
*Foam Roll Lats and Rotator Cuffs for sure*
Foam Roll any of the following: Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on Trigger Point Ball: Hamstrings.
Roll on lacrosse ball or Trigger Point Ball: Piriformis and Side of Hip, pec, and rotator cuff.
*Roll Quads with Barbell*
3 sets
Vacuums x 1
Situps x 15
Rest 30 sec
3 sets
Standing Calf Raise x 15 Tempo 2110
Plate Front Raise x 10
45 Degree Hyperextension (bodyweight only) x 8-10 (do not overstretch...maintain a perfect arch and a deliberate sharp pivot point at the hip joint)
Rest 75 sec and Stretch Hamstrings with Leg up on Bench, 45 sec each leg
2 sets
Rear Laterals x 10-12
Broomstick Good Mornings x 12-15
Pushup Position Knee to Opposite Elbow x 4-6 each side
Rockups x 20
Rest 60-90 sec and roll upper inner hamstrings and piriformis
3 sets
Dumbbell Snatch x 3 each arm
Rest 30 sec
Pushups x AMAP
Rest 30 sec
Wide Grip Pulldowns x 4-6
Rest 75 sec and roll lats and rotator cuff and stretch hamstrings
3 sets
FFE Stepping Lunge x 60 sec continuously
Rest 20 sec
Dumbbell Pullovers x 10-12
Lunge Jumps x 3-4 eacd leg
Rest 90 sec and roll or stretch quads, hips, piriformis, or hamstrings - whatever is needing it at this point
Cooldown
Roll and stretch everything thoroughly.
12/17/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves, - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
FYI You might hate me during your final circuit today :( lol, getting legs ready for skiing
3 sets
Vacuums x 1
Reverse Crunches x 15
Rest 30 sec
2 sets
45 Degree Hyperextension x 10 Tempo 2010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 2010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2 minutes
2 sets
RFE Bodyweight Split Squat x 5 each leg
FFE Bodyweight Split Squat x 5 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Row x 4-6 Tempo 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
2 sets
Dumbbell Snatch x 8 each arm
Bicycles x 20 each side
Standing Calf Raises x 10-20 Tempo 2110 (keep being conservative again)
Rest 45-60 sec and stretch pecs with dumbbells on bench during rest
3 sets
FFE Bodyweight Split Squat x 12-15 left leg
Crunches x 60 sec
FFE Bodyweight Split Squat x 12-15 left leg
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves, - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
FYI You might hate me during your final circuit today :( lol, getting legs ready for skiing
3 sets
Vacuums x 1
Reverse Crunches x 15
Rest 30 sec
2 sets
45 Degree Hyperextension x 10 Tempo 2010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 2010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2 minutes
2 sets
RFE Bodyweight Split Squat x 5 each leg
FFE Bodyweight Split Squat x 5 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Row x 4-6 Tempo 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
2 sets
Dumbbell Snatch x 8 each arm
Bicycles x 20 each side
Standing Calf Raises x 10-20 Tempo 2110 (keep being conservative again)
Rest 45-60 sec and stretch pecs with dumbbells on bench during rest
3 sets
FFE Bodyweight Split Squat x 12-15 left leg
Crunches x 60 sec
FFE Bodyweight Split Squat x 12-15 left leg
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/15/20
After several days in a row off of lifting weights, some things may be tighter than usual. Stop and roll at any time if necessary.
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot, as usual - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
2 sets
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
Wide Grip Pulldown x 4-6 Tempo x 4010
Rest 45 sec
Situps x 15
Rest 45 sec
Incline Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Incline Dumbbell Curls x 6-8
Lying EZ Bar Tricep Extensions x 10-12
FFE Bodyweight Stepping Lunge x 12-15 each leg Tempo 20X0
Rest 30 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
After several days in a row off of lifting weights, some things may be tighter than usual. Stop and roll at any time if necessary.
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot, as usual - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
2 sets
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
Wide Grip Pulldown x 4-6 Tempo x 4010
Rest 45 sec
Situps x 15
Rest 45 sec
Incline Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Incline Dumbbell Curls x 6-8
Lying EZ Bar Tricep Extensions x 10-12
FFE Bodyweight Stepping Lunge x 12-15 each leg Tempo 20X0
Rest 30 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/10/20
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/15/20
After several days in a row off of lifting weights, some things may be tighter than usual. Stop and roll at any time if necessary.
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot, as usual - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
After several days in a row off of lifting weights, some things may be tighter than usual. Stop and roll at any time if necessary.
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot, as usual - ESPECIALLY the new area we discovered last week.
Roll Hamstrings on ball
Roll barbell on quads sitting on a bench
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/10/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
2 sets
Vacuums x 1
Weighted Bosu Crunches x 20
45 Degree Hyperextension x 10 Tempo 3010
Rear Laterals x 15
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
RFE Bodyweight Split Squat x 5 each leg
45 Degree Hyperextension x 10 Tempo 3010
Rest 20-30 sec
Bodyweight Stepping Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
3 sets
One Arm Dumbbell Rows x 4-6 Tempo x 4010
Rest 45 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3013
Rest 45 sec
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and stretch hamstrings with leg up on bench
3 sets
FFE Barbell Split Squats x 6-8 each Tempo 4010
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
Seated Hammer Curls x 6-8 Tempo 4010
Tricep Rope Pushdowns x 10-12
Rest 90 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/6/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
2 sets
Vacuums x 1
Reverse Crunches x 10-15 Tempo 3010
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Broomstick Good Mornings x 12 Tempo 3010
Plate Front Raise x 10-12
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
FFE Bodyweight Stepping Lunges x 5 each leg
Broomstick Overhead Squat x 6-10
45 Degree Hyperextension x 6-8 (with small weighted bar if you feel up to it) Tempo 4010
Rest 20-30 sec
Bodyweight Walking Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
4 sets
Dumbbell Sumo Deadlift x 4-6 Tempo 4010
Rest 45 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec and stretch hamstrings with leg up on bench
2 sets
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
EZ Bar Tricep Extensions x 7-9
Incline Dumbbell Curls x 6-8 Tempo 4010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
This will likely be a challenge:
3 sets
Back Squats x 15-20 Tempo 2010
Rest 75 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
2 sets
Vacuums x 1
Reverse Crunches x 10-15 Tempo 3010
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Broomstick Good Mornings x 12 Tempo 3010
Plate Front Raise x 10-12
Rest 60 sec and stretch hamstrings with leg up on bench
Foam Roll Lats 2-3 minutes
2 sets
FFE Bodyweight Stepping Lunges x 5 each leg
Broomstick Overhead Squat x 6-10
45 Degree Hyperextension x 6-8 (with small weighted bar if you feel up to it) Tempo 4010
Rest 20-30 sec
Bodyweight Walking Lunges x 8 each leg
Rest 60 sec and roll side of hip on ball and roll piriformis
4 sets
Dumbbell Sumo Deadlift x 4-6 Tempo 4010
Rest 45 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec and stretch hamstrings with leg up on bench
2 sets
Standing Calf Raises x 5-15 Tempo 2110 (be conservative again)
EZ Bar Tricep Extensions x 7-9
Incline Dumbbell Curls x 6-8 Tempo 4010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
This will likely be a challenge:
3 sets
Back Squats x 15-20 Tempo 2010
Rest 75 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/4/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
Roll Hamstrings on ball a bit more than usual if you can find some spots in them
Last circuit today is long, but it shouldn't be too hard to pull off because you can set up everything in one location and move quickly from exercise to exercise.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extension x 12 each side
45 Degree Hyperextensions x 10-12
Plate Front Raise x 10-12
Rest 60 sec and stretch pecs with dumbbells on bench
Foam Roll Lats 2-3 minutes
3 sets
Broomstick Overhead Squat x 6-10
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
Bodyweight Lunges in Place x 8 each leg
Broomstick Good Mornings x 12 Tempo 3010
Rest 60 sec and stretch hamstrings with leg up on bench
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 20 sec
One Arm Dumbbell Bench Press x 10-12 each arm
Rest 15 sec
Dumbbell Step Ups x 10-12 each leg
Rest 20 sec
Dumbbell Pullovers x 12-15
Rest 75 sec and stretch hamstrings with leg up on bench
3 sets
Seated Dumbbell External Rotation x 10-12 each
FFE Bodyweight Stepping Lunges x 5 each leg
Rockups x 30
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 20 sec
Standing Calf Raises x 5-10 Tempo 2110 (be conservative)
EZ Bar Tricep Extensions x 12-15
Seated Hammer Curls x 15-20
Rest 30-45 sec and stretch pecs with dumbbells on bench during rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
12/2/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 20 sec
2 sets
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 20-30 sec
Leg Curls x 10 Tempo 2010 (medium-light)
Rest 60 sec
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 30 sec
Incline Dumbbell Press x 12-15 Tempo 2010
Rest 30 sec
Dumbbell Stepping Lunges x 10 each leg
Rest 30 sec
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 45 sec
2 sets
Trap 3 Raise x 10-12 Tempo 2010
Rest 20 sec
Incline Dumbbell Rear Laterals x 10-12 Tempo 2010
Rest 20 sec
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 30 sec
Broomstick Good Mornings x 12 Tempo 3010
Rest 45 sec and stretch pecs with dumbbells on bench during rest
2 sets
Dumbbell Pullovers x 12-15 Tempo 3010
Alternating One Arm Dumbbell Upright Rows x 12 each arm Tempo 2010
Tricep Rope Pushdowns x 15 Tempo 20X2
FFE Bodyweight Stepping Lunges x 5 each leg
Standing Calf Raises x 5 Tempo 2110
Rest 60-75 sec and IT bands, roll quads, and stretch quads
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 20 sec
2 sets
One Leg Stiff Leg Deadlift x 8 each leg 3010 (keep these light)
Rest 20-30 sec
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 20-30 sec
Leg Curls x 10 Tempo 2010 (medium-light)
Rest 60 sec
3 sets
Dumbbell Sumo Deadlift x 10-12
Rest 30 sec
Incline Dumbbell Press x 12-15 Tempo 2010
Rest 30 sec
Dumbbell Stepping Lunges x 10 each leg
Rest 30 sec
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 45 sec
2 sets
Trap 3 Raise x 10-12 Tempo 2010
Rest 20 sec
Incline Dumbbell Rear Laterals x 10-12 Tempo 2010
Rest 20 sec
Dumbbell Front Squats x 15-20 Tempo 2010
Rest 30 sec
Broomstick Good Mornings x 12 Tempo 3010
Rest 45 sec and stretch pecs with dumbbells on bench during rest
2 sets
Dumbbell Pullovers x 12-15 Tempo 3010
Alternating One Arm Dumbbell Upright Rows x 12 each arm Tempo 2010
Tricep Rope Pushdowns x 15 Tempo 20X2
FFE Bodyweight Stepping Lunges x 5 each leg
Standing Calf Raises x 5 Tempo 2110
Rest 60-75 sec and IT bands, roll quads, and stretch quads
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
11/30/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
2 sets
Bird Dogs x 8 each Tempo 2020
Reverse Crunches x 10 Tempo 3010
Weighted Crunches x 15-20
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 90 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
Rest 20-30 sec
FFE (front foot elevated) Bodyweight Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
3 sets
Dumbbell Stiff Leg Deadlift x 10 Tempo 3010 (don't go heavy on these today)
Dumbbell Bench Press x 12-15
One Arm Dumbbell Rows x 12-15 Tempo 2010
Broomstick Good Mornings x 12 Tempo 3010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
3 sets
Low Incline Rear Laterals x 12-15
EZ Bar Tricep Extensions x 10-12 Tempo 2010
Seated Zottman Curls x 12-15 Tempo 2010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
FFE Bodyweight Stepping Lunges x 10-12 each leg
Hip Thrusts x 15-20 Tempo 20X0 (squeeze glutes hard each rep)
Rest 90 sec and roll calves and anything else you want to
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
2 sets
Bird Dogs x 8 each Tempo 2020
Reverse Crunches x 10 Tempo 3010
Weighted Crunches x 15-20
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 90 sec
2 sets
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
Rest 20-30 sec
FFE (front foot elevated) Bodyweight Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
3 sets
Dumbbell Stiff Leg Deadlift x 10 Tempo 3010 (don't go heavy on these today)
Dumbbell Bench Press x 12-15
One Arm Dumbbell Rows x 12-15 Tempo 2010
Broomstick Good Mornings x 12 Tempo 3010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
3 sets
Low Incline Rear Laterals x 12-15
EZ Bar Tricep Extensions x 10-12 Tempo 2010
Seated Zottman Curls x 12-15 Tempo 2010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
FFE Bodyweight Stepping Lunges x 10-12 each leg
Hip Thrusts x 15-20 Tempo 20X0 (squeeze glutes hard each rep)
Rest 90 sec and roll calves and anything else you want to
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
11/27/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
3 sets
Vacuums x 1
Weighted Crunches x 15-20
Rockups x 25
Rest 90 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
FFE (front foot elevated) Bodyweight Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
3 sets
Dumbbell Stiff Leg Deadlift x 10 Tempo 3010 (don't go heavy on these today)
Overhead Dumbbell Press x 12-15 Tempo 2010
Wide Grip Pulldowns x 12-15 Tempo 2010
Low Incline Rear Laterals x 12-15 Tempo 2010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
3 sets
Broomstick Good Mornings x 12 Tempo 3010
Dumbbell Pullovers x 12-15 Tempo 3010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
Back Squat (keep this light today) x 15-20
Hip Thrusts x 15-25 Tempo 20X0 (squeeze glutes hard each rep)
Rest 90 sec and roll calves and anything else you want to
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
3 sets
Vacuums x 1
Weighted Crunches x 15-20
Rockups x 25
Rest 90 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
FFE (front foot elevated) Bodyweight Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
3 sets
Dumbbell Stiff Leg Deadlift x 10 Tempo 3010 (don't go heavy on these today)
Overhead Dumbbell Press x 12-15 Tempo 2010
Wide Grip Pulldowns x 12-15 Tempo 2010
Low Incline Rear Laterals x 12-15 Tempo 2010
Rest 90 sec and stretch pecs with dumbbells on bench during rest
3 sets
Broomstick Good Mornings x 12 Tempo 3010
Dumbbell Pullovers x 12-15 Tempo 3010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
Back Squat (keep this light today) x 15-20
Hip Thrusts x 15-25 Tempo 20X0 (squeeze glutes hard each rep)
Rest 90 sec and roll calves and anything else you want to
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
11/25/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
5 sets
Vacuums x 1
Bosu Crunches x 25 Tempo 20X0
Rest 30 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Incline Dumbbell Rows x 12-15 Tempo 2010
Low Incline Rear Laterals x 12-15 Tempo 2010
45 Degree Hyperextensions x 8 Tempo 3010
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 60-75 sec and stretch pecs with dumbbells on bench during rest
2 sets
Broomstick Good Mornings x 12 Tempo 3010
Standing Side Laterals x 8-10 Tempo 2010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 30 sec
FFE (front foot elevated) Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
Flat Flyes x 12-15
Bodyweight Walking Lunges x 12 each leg
Hip Thrusts x 15 Tempo 20X0 (squeeze glutes hard each rep)
Dumbbell Front Squats x 12 (these may feel weaker today, aim to maximize hip stretch and drive up from the bottom consciously using the glutes, hips, and core)
Rest 60-90 sec and roll calves and anything else you want to
2 sets
EZ Bar Tricep Extensions x 12-15 Tempo 2010
Close Grip Bench Press (using the same bar and same weight as you used for the Tricep Extensions x 8-15 Tempo 20X0 - your triceps may light on fire and give up on you on these, that's fine...that's the aim here
Zottman Curls x 12-15 Tempo 3020
Stretch Pecs on Bench x 30 sec
Rest 60 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
5 sets
Vacuums x 1
Bosu Crunches x 25 Tempo 20X0
Rest 30 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (medium-light again on these...blood flow is main goal)
Rest 20-30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light again, limbering is main goal here again)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Incline Dumbbell Rows x 12-15 Tempo 2010
Low Incline Rear Laterals x 12-15 Tempo 2010
45 Degree Hyperextensions x 8 Tempo 3010
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 60-75 sec and stretch pecs with dumbbells on bench during rest
2 sets
Broomstick Good Mornings x 12 Tempo 3010
Standing Side Laterals x 8-10 Tempo 2010
RFE (rear foot elevated) Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 30 sec
FFE (front foot elevated) Split Squats x 8 each leg (maximize hip stretch)
Rest 90 sec and IT bands, roll quads, and stretch quads
2 sets
Flat Flyes x 12-15
Bodyweight Walking Lunges x 12 each leg
Hip Thrusts x 15 Tempo 20X0 (squeeze glutes hard each rep)
Dumbbell Front Squats x 12 (these may feel weaker today, aim to maximize hip stretch and drive up from the bottom consciously using the glutes, hips, and core)
Rest 60-90 sec and roll calves and anything else you want to
2 sets
EZ Bar Tricep Extensions x 12-15 Tempo 2010
Close Grip Bench Press (using the same bar and same weight as you used for the Tricep Extensions x 8-15 Tempo 20X0 - your triceps may light on fire and give up on you on these, that's fine...that's the aim here
Zottman Curls x 12-15 Tempo 3020
Stretch Pecs on Bench x 30 sec
Rest 60 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, and quads on swiss ball
11/23/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
3 sets
Vacuums x 1
Bosu Crunches x 10 each side Tempo 3010
Plank x 30-60 sec (these will feel hard today)
Very Lightly Weighted Crunches x 20
Rest 75 sec
2 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light today, limbering is main goal on them today)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Low Incline Rear Laterals x 10-12 Tempo 2010
Broomstick Good Mornings x 12-15 Tempo 3010
Incline Dumbbell Press x 12-15
Bodyweight Walking Lunges x 12-15 each leg
Rest 60-90 sec and roll quads and piriformis
2 sets
Two Arm Dumbbell Upright Rows x 12-15
Standing Side Laterals x 15-20 Tempo 2010 (these are going to burn bigtime)
RFE Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 30 sec
Dumbbell Stepping Lunges x 10 each leg (go extremely light on these today, even if that means only bodyweight)
Dumbbell Front Squats x 12 (go light, choose a weight that you could normally perform for 25 reps)
Hip Thrusts x 30 Tempo 20X0 (mentally aim to maximize glute burn on these today)
Rest 90 sec and roll calves and anything else you want to
2 sets
Rope Tricep Pushdowns x 12-15 Tempo 2010
Seated Hammer Curls x 12-15 Tempo 2010
Stretch Pecs on Bench x 45-60 sec
Rest 60 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
3 sets
Vacuums x 1
Bosu Crunches x 10 each side Tempo 3010
Plank x 30-60 sec (these will feel hard today)
Very Lightly Weighted Crunches x 20
Rest 75 sec
2 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010 (keep these light today, limbering is main goal on them today)
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Low Incline Rear Laterals x 10-12 Tempo 2010
Broomstick Good Mornings x 12-15 Tempo 3010
Incline Dumbbell Press x 12-15
Bodyweight Walking Lunges x 12-15 each leg
Rest 60-90 sec and roll quads and piriformis
2 sets
Two Arm Dumbbell Upright Rows x 12-15
Standing Side Laterals x 15-20 Tempo 2010 (these are going to burn bigtime)
RFE Bodyweight Split Squats x 5 each leg (maximize hip stretch)
Rest 30 sec
Dumbbell Stepping Lunges x 10 each leg (go extremely light on these today, even if that means only bodyweight)
Dumbbell Front Squats x 12 (go light, choose a weight that you could normally perform for 25 reps)
Hip Thrusts x 30 Tempo 20X0 (mentally aim to maximize glute burn on these today)
Rest 90 sec and roll calves and anything else you want to
2 sets
Rope Tricep Pushdowns x 12-15 Tempo 2010
Seated Hammer Curls x 12-15 Tempo 2010
Stretch Pecs on Bench x 45-60 sec
Rest 60 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/22/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
2 sets
Vacuums x 2
Weighted Crunches x 20
Rest 30 sec
3 sets
Weighted Crunches x 20
Rest 30 sec
3 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Flat Dumbbell Bench Press x 12-15
Broomstick Good Mornings x 15 Tempo 3010
Low Incline Dumbbell Rows x 12-15
Low Incline Rear Laterals x 10-12 Tempo 2010
Stepping Bodyweight Lunges in Place x 12-15 each leg
Rest 60-90 sec and roll quads and piriformis
2 sets
Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squats x 5 each leg
Rest 30 sec
Lightweight Dumbbell Front Squats x 15 (primary objective on these today is loosening hips again, not going heavy)
Hip Thrusts x 8 Tempo 2015 (there is a 5 second pause at top today)
Rest 90 sec and roll calves and anything else you want to
2 sets
EZ Bar Tricep Extensions x 12-15
EZ Bar Reverse Medium Grip Curls x 12-15
Stretch Pecs on Bench x 45-60 sec
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
Roll Calves alot
2 sets
Vacuums x 2
Weighted Crunches x 20
Rest 30 sec
3 sets
Weighted Crunches x 20
Rest 30 sec
3 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg 3010
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
Flat Dumbbell Bench Press x 12-15
Broomstick Good Mornings x 15 Tempo 3010
Low Incline Dumbbell Rows x 12-15
Low Incline Rear Laterals x 10-12 Tempo 2010
Stepping Bodyweight Lunges in Place x 12-15 each leg
Rest 60-90 sec and roll quads and piriformis
2 sets
Dumbbell Pullovers x 12-15
RFE Bodyweight Split Squats x 5 each leg
Rest 30 sec
Lightweight Dumbbell Front Squats x 15 (primary objective on these today is loosening hips again, not going heavy)
Hip Thrusts x 8 Tempo 2015 (there is a 5 second pause at top today)
Rest 90 sec and roll calves and anything else you want to
2 sets
EZ Bar Tricep Extensions x 12-15
EZ Bar Reverse Medium Grip Curls x 12-15
Stretch Pecs on Bench x 45-60 sec
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/19/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
3 sets
Bosu Ball Weighted Crunches x 15
Rockups x 25
Light Weighted Crunches x 20
Rest 90 sec
2 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 20 sec
One Leg Stiff Leg Deadlift x 10 Tempo 2010
Bodyweight One Leg Split Squats x 6-10 each leg (RFE - rear foot elevated (the way you're used to ))
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
45 Degree Hyperextension x 8-10 Tempo 2010
Walking Lunges in Place x 10 each leg
Hip Thrusts x 15 Tempo 2012 (notice there is a 2 second pause at top this time)
Rest 60-90 sec and roll quads and piriformis
2 sets
Incline Dumbbell Rows x 15, 12 Tempo 2010
Light Sprint on Treadmill at 1 Degree Incline x 50 sec (don't go all out today as this is our first time back to these in weeks and you can get oversore because your ability is fairly high level on these at this point...we can go harder little by little over the next few workouts...today focus on envisioning your hips relaxing with each stride and your stride being as long as loose as possible with each step)
Rest 90 sec
2 sets
Incline Dumbbell Press x 12-15 Tempo 2010
FFE Stepping Lunge with Broomstick on Back x 8-12 each leg
Wide Grip Pulldowns x 12-15
Lightweight Dumbbell Front Squats x 15-20 (primary objective on these today is loosening hips, not going heavy)
Standing Calf Raises x 12-15
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
1-2 sets
2 Arm Dumbbell Upright Rows x 12-15 Tempo 2010
Rope Tricep Extensions x 15-20 Tempo 2010
Standing Hammer Curls x 15, 12
Broomstick Good Mornings x 12-15
Stretch Pecs on Bench x 45-60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
3 sets
Bosu Ball Weighted Crunches x 15
Rockups x 25
Light Weighted Crunches x 20
Rest 90 sec
2 sets
Bird Dogs x 8 each side
Leg Curls x 15, 12 Tempo 2010 (medium-light today on these)
Rest 20 sec
One Leg Stiff Leg Deadlift x 10 Tempo 2010
Bodyweight One Leg Split Squats x 6-10 each leg (RFE - rear foot elevated (the way you're used to ))
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
45 Degree Hyperextension x 8-10 Tempo 2010
Walking Lunges in Place x 10 each leg
Hip Thrusts x 15 Tempo 2012 (notice there is a 2 second pause at top this time)
Rest 60-90 sec and roll quads and piriformis
2 sets
Incline Dumbbell Rows x 15, 12 Tempo 2010
Light Sprint on Treadmill at 1 Degree Incline x 50 sec (don't go all out today as this is our first time back to these in weeks and you can get oversore because your ability is fairly high level on these at this point...we can go harder little by little over the next few workouts...today focus on envisioning your hips relaxing with each stride and your stride being as long as loose as possible with each step)
Rest 90 sec
2 sets
Incline Dumbbell Press x 12-15 Tempo 2010
FFE Stepping Lunge with Broomstick on Back x 8-12 each leg
Wide Grip Pulldowns x 12-15
Lightweight Dumbbell Front Squats x 15-20 (primary objective on these today is loosening hips, not going heavy)
Standing Calf Raises x 12-15
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
1-2 sets
2 Arm Dumbbell Upright Rows x 12-15 Tempo 2010
Rope Tricep Extensions x 15-20 Tempo 2010
Standing Hammer Curls x 15, 12
Broomstick Good Mornings x 12-15
Stretch Pecs on Bench x 45-60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/17/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
5 sets
Vacuums x 1
Light Weighted Crunches x 25 (aiming for maximum burn)
Rest 20 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (meidum-light today on these)
Bird Dogs x 10 each side
Walking Bodyweight Lunges x 8 each leg
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
45 Degree Hyperextension x 8-10 Tempo 2010 (do not go beyond the point at which the stretch BEGINS...this will round the low back...if your range of motion is limited today, that fine, let it open up at its own pace)
Incline Dumbbell Rows x 15, 12 Tempo 2010
Bodyweight One Leg Split Squats x 6-10 each leg (RFE - rear foot elevated (the way you're used to ))
Rest 90 sec and roll quads and piriformis
2 sets
Dumbbell Pullovers x 12-15
Dumbbell Front Squats x 15-20
Rest 75 sec
2 sets
Weighted Bosu Ball Crunches x 15
Rockups x 15
Flat Dumbbell Flyes x 12-15
Standing Calf Raises x 12-15
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
2 sets
Low Incline Rear Laterals x 12-15 Tempo 2010
EZ Bar Tricep Extensions x 12-15 Tempo 2010
Incline Dumbbell Curls x 15, 12
Broomstick Good Mornings x 12-15
Stretch Pecs on Bench x 45-60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
5 sets
Vacuums x 1
Light Weighted Crunches x 25 (aiming for maximum burn)
Rest 20 sec
2 sets
Leg Curls x 15, 12 Tempo 2010 (meidum-light today on these)
Bird Dogs x 10 each side
Walking Bodyweight Lunges x 8 each leg
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, or hamstrings on trigger point ball
2 sets
45 Degree Hyperextension x 8-10 Tempo 2010 (do not go beyond the point at which the stretch BEGINS...this will round the low back...if your range of motion is limited today, that fine, let it open up at its own pace)
Incline Dumbbell Rows x 15, 12 Tempo 2010
Bodyweight One Leg Split Squats x 6-10 each leg (RFE - rear foot elevated (the way you're used to ))
Rest 90 sec and roll quads and piriformis
2 sets
Dumbbell Pullovers x 12-15
Dumbbell Front Squats x 15-20
Rest 75 sec
2 sets
Weighted Bosu Ball Crunches x 15
Rockups x 15
Flat Dumbbell Flyes x 12-15
Standing Calf Raises x 12-15
Rest 90 sec and roll calves, IT bands, piriformis, quads, or anything else as needed
2 sets
Low Incline Rear Laterals x 12-15 Tempo 2010
EZ Bar Tricep Extensions x 12-15 Tempo 2010
Incline Dumbbell Curls x 15, 12
Broomstick Good Mornings x 12-15
Stretch Pecs on Bench x 45-60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/12/20
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
3 sets
Vacuums x 1
Lightly Weighted Bosu Ball Crunches x 20
Rockups x 15-20
Rest 60 sec and roll piriformis
3 sets
Leg Curls x 15 Tempo 2010 (meidum-light today on these)
Light Weighted Crunches x 15-20
45 Degree Hyperextension x 8-10 Tempo 2010 (do not go beyond the point at which the stretch BEGINS...this will round the low back...if your range of motion is limited today, that fine, let it open up at its own pace)
Light Weighted Crunches x 15-20
Bodyweight Split Squat x 6-8 each leg Tempo 3010 (be deliberate to let your hips stretch on each rep)
Bird Dogs x 10 each side
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, hamstrings on trigger point ball
Stop and stretch quads for 60 sec each leg.
Stretch piriformis 60 sec each leg
3 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 30 sec
Bodyweight FFE (front foot elevated) Split Squats x 10 each leg Tempo 2010
Rest 30 sec
Bosu Crunch Knee Knee x 8 each side Tempo 3013 (no weight on these today)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010 (extremely light weight today)
Rest 2 min and roll IT bands, inner thighs, and any of the following as needed: hams, piriformis, TFL, side of hip
3 sets
Seated Dumbbell External Rotation x 10-12 each arm Tempo 2010
Rest 10 sec
Seated Hammer Curls x 15-20 Tempo 2010
Rest 10 sec
Rope Tricep Pushdown x 15-20 Tempo 2010
Rest 10 sec
Walking Bodyweight Lunges x 12-15 each leg
Rest 2 minutes and roll anything that feels like it needs it at this point
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Roll 5 min: roll piriformis on lacrosse ball, hamstrings on ball and/or with gun (especially upper inner hamstring), quads on foam roller
3 sets
Vacuums x 1
Lightly Weighted Bosu Ball Crunches x 20
Rockups x 15-20
Rest 60 sec and roll piriformis
3 sets
Leg Curls x 15 Tempo 2010 (meidum-light today on these)
Light Weighted Crunches x 15-20
45 Degree Hyperextension x 8-10 Tempo 2010 (do not go beyond the point at which the stretch BEGINS...this will round the low back...if your range of motion is limited today, that fine, let it open up at its own pace)
Light Weighted Crunches x 15-20
Bodyweight Split Squat x 6-8 each leg Tempo 3010 (be deliberate to let your hips stretch on each rep)
Bird Dogs x 10 each side
Rest 90 sec and roll quads on foam roller, piriformis and side of hip on lacrosse ball, hamstrings on trigger point ball
Stop and stretch quads for 60 sec each leg.
Stretch piriformis 60 sec each leg
3 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 30 sec
Bodyweight FFE (front foot elevated) Split Squats x 10 each leg Tempo 2010
Rest 30 sec
Bosu Crunch Knee Knee x 8 each side Tempo 3013 (no weight on these today)
Rest 30 sec
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010 (extremely light weight today)
Rest 2 min and roll IT bands, inner thighs, and any of the following as needed: hams, piriformis, TFL, side of hip
3 sets
Seated Dumbbell External Rotation x 10-12 each arm Tempo 2010
Rest 10 sec
Seated Hammer Curls x 15-20 Tempo 2010
Rest 10 sec
Rope Tricep Pushdown x 15-20 Tempo 2010
Rest 10 sec
Walking Bodyweight Lunges x 12-15 each leg
Rest 2 minutes and roll anything that feels like it needs it at this point
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/9/20
Warmup
Any of the following:
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.
Notes:
3 sets
Vacuums x 3
Situps x 20 Tempo 20X0
Pushup Position Knee to Same Elbow x 8 on each Tempo 2010
Crunches x 30
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
2 sets
Broomstick Good Mornings x 15-20
Stationary Lunge Pulse x 10 each leg Tempo 1010
Bird Dogs x 10 each side
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
3 sets
Low Incline Dumbbell Row x 12-15 Tempo 2010
Rest 30 sec
Bodyweight One Leg Split Squats x 8-12 each leg Tempo 2010
Rest 30 sec
Incline Dumbbell Press x 12-15 Tempo 2010
Rest 30 sec
Hip Thrusts x 40 Tempo 2010
Rest 30 sec
3 sets
Seated Dumbbell External Rotation x 10-12 each arm Tempo 2010
Rest 10 sec
Incline Dumbbell Curls x 15-20 Tempo 2010
Rest 10 sec
Lying EZ Bar Tricep Extension x 12-15 Tempo 2010
Rest 10 sec
Bodyweight Ball Squats x 25-40 reps Tempo 2010
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
Notes:
- We're still not doing any exercises that should be any significant amount of stress on the Achilles at all today
- If anything bugs it, stop that exercise for today
- Look for the deep problem areas in the calf when rolling, massaging, or using the gun. Those areas need to be found and rooted out.
- Keep in mind that, like Friday, the higher rep work today will likely make you feel weaker. You're not weaker. Its just the shifting of the training phase from heavy to light which will 1) require you to shift to lower weights, 2) will make you feel exhausted faster, 3) will cause the muscles to get pumped with blood and feel big, fatigued, and possibly useless/weak/cramped up. All normal things for when this shift in training phase occurs :)
- The shift to lighter weights and higher reps can cause a rapid glycogen depletion as it did Friday, which can lead to lightheadedness or nausea. Doesn't mean you're out of shape. Its the shift in phases and the use of different energy systems in the body.
- Have fun!
3 sets
Vacuums x 3
Situps x 20 Tempo 20X0
Pushup Position Knee to Same Elbow x 8 on each Tempo 2010
Crunches x 30
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
2 sets
Broomstick Good Mornings x 15-20
Stationary Lunge Pulse x 10 each leg Tempo 1010
Bird Dogs x 10 each side
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
3 sets
Low Incline Dumbbell Row x 12-15 Tempo 2010
Rest 30 sec
Bodyweight One Leg Split Squats x 8-12 each leg Tempo 2010
Rest 30 sec
Incline Dumbbell Press x 12-15 Tempo 2010
Rest 30 sec
Hip Thrusts x 40 Tempo 2010
Rest 30 sec
3 sets
Seated Dumbbell External Rotation x 10-12 each arm Tempo 2010
Rest 10 sec
Incline Dumbbell Curls x 15-20 Tempo 2010
Rest 10 sec
Lying EZ Bar Tricep Extension x 12-15 Tempo 2010
Rest 10 sec
Bodyweight Ball Squats x 25-40 reps Tempo 2010
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/6/20
Warmup
Any of the following:
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.
Notes:
3 sets
Vacuums x 3
Reverse Crunches x 15 Tempo 3010
Hanging Knee Raises x 10 Tempo 2010
Rockups x 25
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
3 sets
Broomstick Good Mornings x 20-25
Weighted Hip Thrusts x 25 Tempo 2010
Bird Dogs x 15 each side
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
3 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 30 sec
Ball Squats x 25 Tempo 2010
Rest 30 sec
Flat Flyes x 12-15 Tempo 2010
Rest 30 sec
Stationary Lunge Pulse x 12-15 each leg Tempo 1010
Rest 30 sec
2 sets
Incline Dumbbell Rear Laterals x 12-15 Tempo 2010
Rest 10 sec
Seated Hammer Curls x 15-20 Tempo 2010
Rest 10 sec
Lying Dumbbell Tricep Extensions x 15-20 Tempo 2010
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
Notes:
- We're not doing any exercises that should be any significant amount of stress on the Achilles at all today
- You have rest periods between most circuits for rolling
- Look for the deep problem areas in the calf when rolling, massaging, or using the gun. Those areas need to be found and rooted out.
- We are doing higher rep work today rather than doing one more day of low reps this week. I'll explain why when we talk.
- The higher rep work today will make you feel suddenly weaker. You're not weaker. Its just he shifting of the training phase from heavy to light which will 1) require you to shift to lower weights, 2) will make you feel exhausted faster, 3) will cause the muscles to get pumped with blood and feel big, fatigued, and possibly useless/weak/cramped up. All normal things for when this shift in training phase occurs :)
- The shift to lighter weights and higher reps can also cause a rapid glycogen depletion today, which can lead to lightheadedness or nausea. Doesn't mean you're out of shape. Its the shift in phases and the use of different energy systems in the body.
- Have fun! Personally I love this day because I feel the blood flow in the muscles tremendously and I think it feels good.
3 sets
Vacuums x 3
Reverse Crunches x 15 Tempo 3010
Hanging Knee Raises x 10 Tempo 2010
Rockups x 25
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
3 sets
Broomstick Good Mornings x 20-25
Weighted Hip Thrusts x 25 Tempo 2010
Bird Dogs x 15 each side
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
3 sets
Wide Grip Pulldowns x 12-15 Tempo 2010
Rest 30 sec
Ball Squats x 25 Tempo 2010
Rest 30 sec
Flat Flyes x 12-15 Tempo 2010
Rest 30 sec
Stationary Lunge Pulse x 12-15 each leg Tempo 1010
Rest 30 sec
2 sets
Incline Dumbbell Rear Laterals x 12-15 Tempo 2010
Rest 10 sec
Seated Hammer Curls x 15-20 Tempo 2010
Rest 10 sec
Lying Dumbbell Tricep Extensions x 15-20 Tempo 2010
Rest 2 minutes and roll calves with hard roller or massage with gun using small attachement or massage achilles with fingers or small attachment
Roll calves, roll hamstrings, masage achilles, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/5/20
Warmup
Any of the following:
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.
1 set
Vacuums x 3
2 sets
Ball Squats x 20
Light Weighted Crunches x 60 sec
Broomstick Good Mornings x 12-15
Hip Thrusts x 25 Tempo 2010
Bird Dogs x 8 each side
Rest 2 min and foam roll calves the entire time. Sit on problem areas for 30-60 sec each to get them to begin to release
2 sets
Seated Dumbbell External Rotation x 10-12 each arm
Weighted Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 2 min and foam roll calves the entire time. Sit on problem areas for 30-60 sec each to get them to begin to release
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and hypervolt calves
Dumbbell Split Squat x 4-6 each side Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec and hypervolt calves
Dumbbell Stiff Leg Deadlift x 6-8 Tempo 4010
Rest 45 sec
3 sets
Two Arm Dumbbell Upright Row x 6-8 Tempo 4010
Rest 30 sec
Situps x 15
Bosu Ball Crunches x 30
Rest 30 sec
Bodyweight Calf Raises x 15 Tempo 2210
Rest 90 seconds and Stretch calves lightly (don't force them)
Roll calves, stretch calves lightly, stretch hamstrings laying down with leg up, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
1 set
Vacuums x 3
2 sets
Ball Squats x 20
Light Weighted Crunches x 60 sec
Broomstick Good Mornings x 12-15
Hip Thrusts x 25 Tempo 2010
Bird Dogs x 8 each side
Rest 2 min and foam roll calves the entire time. Sit on problem areas for 30-60 sec each to get them to begin to release
2 sets
Seated Dumbbell External Rotation x 10-12 each arm
Weighted Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 2 min and foam roll calves the entire time. Sit on problem areas for 30-60 sec each to get them to begin to release
Stop and roll lats, pecs, and rotator cuffs for 2-4 min
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec and hypervolt calves
Dumbbell Split Squat x 4-6 each side Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec and hypervolt calves
Dumbbell Stiff Leg Deadlift x 6-8 Tempo 4010
Rest 45 sec
3 sets
Two Arm Dumbbell Upright Row x 6-8 Tempo 4010
Rest 30 sec
Situps x 15
Bosu Ball Crunches x 30
Rest 30 sec
Bodyweight Calf Raises x 15 Tempo 2210
Rest 90 seconds and Stretch calves lightly (don't force them)
Roll calves, stretch calves lightly, stretch hamstrings laying down with leg up, and use Hypervolt on calves for 5-15 min if you have time
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/3/20
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Bird Dogs x 8 each side
No rest
4 sets
Wide Grip Pulldowns x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Lunges x 4-6 each leg
Rest 45 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 6-8 Tempo 4010
Rest 45 sec
4 sets
Seated Hammer Curls x 4-6 Tempo 4110
Rest 30 sec
Weighted Crunch Knee Knee x 6-8 each leg
Rest 30 sec
Rope Tricep Pushdowns x 8-10 Tempo 3011
Rest 30 sec
Pushup Position Knee to Opposite Elbow x 6-8 each Tempo 3010
Rest 30 sec
Treadmill Sprint x 30 sec at 8 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Bird Dogs x 8 each side
No rest
4 sets
Wide Grip Pulldowns x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Lunges x 4-6 each leg
Rest 45 sec
Incline Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 6-8 Tempo 4010
Rest 45 sec
4 sets
Seated Hammer Curls x 4-6 Tempo 4110
Rest 30 sec
Weighted Crunch Knee Knee x 6-8 each leg
Rest 30 sec
Rope Tricep Pushdowns x 8-10 Tempo 3011
Rest 30 sec
Pushup Position Knee to Opposite Elbow x 6-8 each Tempo 3010
Rest 30 sec
Treadmill Sprint x 30 sec at 8 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
11/1/20
Warmup
Any of the following:
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.
Notes:
1 set
Vacuums x 3
2 sets
Reverse Crunches x 10-12
45 Degree Hyperextensions x 8
Bodyweight One Leg Split Squats x 5 each leg
One Leg Stiff Leg Deadlift x 8 each leg
Rest 30 sec
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
4 sets
Close Grip Bench Press x 4-6 Tempo 4110
Rest 30 sec
Lunge Jumps x 5 each (jump as high as possible on each jump)
Rest 30 sec
One Arm Dumbbell Rows x 4-6 Tempo 4010 (go as heavy as possible)
Rest 30 sec
Sprint 30 sec 1 Degree Incline on Treadmil (go as fast as possible)
Rest 45 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Jump Rope 30 sec
Seated Hammer Curls x 6-8 Tempo 4010
Jump Rope 30 sec
Plank 30-60 sec
Rest 10 sec
Bosu Ball Crunches x 30 Tempo 2010
Jump Rope 30 sec
Rest 30 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
Notes:
- Heads up, today works in some conditioning, which won't be super enjoyable, BUT it is 100% in alignment with your goals (getting leaner and getting your body ready for skiing in Dec)
1 set
Vacuums x 3
2 sets
Reverse Crunches x 10-12
45 Degree Hyperextensions x 8
Bodyweight One Leg Split Squats x 5 each leg
One Leg Stiff Leg Deadlift x 8 each leg
Rest 30 sec
2 sets
Side Shuffle 20 yards and back
Carioca 20 yards and back
High Knees 20 yards and back
Butt Kicks 20 yards and back
Rest 60 sec
4 sets
Close Grip Bench Press x 4-6 Tempo 4110
Rest 30 sec
Lunge Jumps x 5 each (jump as high as possible on each jump)
Rest 30 sec
One Arm Dumbbell Rows x 4-6 Tempo 4010 (go as heavy as possible)
Rest 30 sec
Sprint 30 sec 1 Degree Incline on Treadmil (go as fast as possible)
Rest 45 sec
3 sets
EZ Bar Tricep Extensions x 8-10 Tempo 3010
Jump Rope 30 sec
Seated Hammer Curls x 6-8 Tempo 4010
Jump Rope 30 sec
Plank 30-60 sec
Rest 10 sec
Bosu Ball Crunches x 30 Tempo 2010
Jump Rope 30 sec
Rest 30 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/29/20
Warmup
Any of the following:
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.
1 set
Vacuums x 3
2 sets
Jump Rope x 30 sec
Situps x 20
Broomstick Good Mornings x 12-15
Walking Bodyweight Lunges x 8 each leg
Bird Dogs x 8 each side
No rest
4 sets
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Split Squat x 4-6 each side Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec
45 Degree Hyperextensions holding a broomstick or light bar or dumbbell on the back of your shoulders x 4-6 Tempo 3010
Rest 45 sec
4 sets
Low Incline Rear Laterals x 6-8 Tempo 4010
Rest 30 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 30 sec
Side Laterals x 6-8 Tempo 4010
Rest 30 sec
Treadmill Sprint x 20 sec at 15 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
1 set
Vacuums x 3
2 sets
Jump Rope x 30 sec
Situps x 20
Broomstick Good Mornings x 12-15
Walking Bodyweight Lunges x 8 each leg
Bird Dogs x 8 each side
No rest
4 sets
Seated Overhead Dumbbell Press x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Split Squat x 4-6 each side Tempo 4010
Rest 45 sec
Dumbbell Pullovers x 8-10 Tempo 3010
Rest 45 sec
45 Degree Hyperextensions holding a broomstick or light bar or dumbbell on the back of your shoulders x 4-6 Tempo 3010
Rest 45 sec
4 sets
Low Incline Rear Laterals x 6-8 Tempo 4010
Rest 30 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 30 sec
Side Laterals x 6-8 Tempo 4010
Rest 30 sec
Treadmill Sprint x 20 sec at 15 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/27/20
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Bird Dogs x 8 each side
No rest
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Lunges x 4-6 each leg
Rest 45 sec
Incline Dumbbell Rows x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 6-8 Tempo 4010
Rest 45 sec
4 sets
Incline Dumbbell Curls x 4-6
Rest 30 sec
Weighted Crunch with leg Extension x 8 each leg
Rest 30 sec
EZ Bar Tricep Extensions x 6-8
Rest 30 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 30 sec
Treadmill Sprint x 30 sec at 1 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Bird Dogs x 8 each side
No rest
4 sets
Flat Dumbbell Bench Press x 4-6 Tempo 4010
Rest 45 sec
Dumbbell Lunges x 4-6 each leg
Rest 45 sec
Incline Dumbbell Rows x 4-6 Tempo 4010
Rest 45 sec
Leg Curls x 6-8 Tempo 4010
Rest 45 sec
4 sets
Incline Dumbbell Curls x 4-6
Rest 30 sec
Weighted Crunch with leg Extension x 8 each leg
Rest 30 sec
EZ Bar Tricep Extensions x 6-8
Rest 30 sec
Bosu Crunch Knee Knee x 6-8 Tempo 3014
Rest 30 sec
Treadmill Sprint x 30 sec at 1 Degree Incline
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/24/20
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Situps x 15
Broomstick Good Mornings x 15
Crunches x 25
Bird Dogs x 8 each side
No rest
2 sets
Ball Crunches x 20
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Calf Raises x 20 Tempo 2110
No rest
Stop and roll hams, piriformis, quads, lats, and hips for 2-3 minutes.
Warmup Dumbbell Pullovers
4 sets
Incline Dumbbell Press x 12-15 Tempo 3010
Rest 45 sec
Dumbbell Step Ups x 12-15 each leg
Rest 45 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 45 sec
Hip Thrusts x 25 Tempo 2010
Stretch pecs with Dumbbells x 45 sec
No rest
3 sets
Zottman Curls x 12-15 Tempo 3010
Rest 15 sec
Tricep Rope Pushdowns x 20-25 Tempo 2010
Rest 15 sec
Crunch with leg Extension x 12-15 each leg
Rest 15 sec
Lunge Jumps x 10-12 each leg
Rest 30 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
2 sets
Jump Rope x 30 sec
Situps x 15
Broomstick Good Mornings x 15
Crunches x 25
Bird Dogs x 8 each side
No rest
2 sets
Ball Crunches x 20
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
Calf Raises x 20 Tempo 2110
No rest
Stop and roll hams, piriformis, quads, lats, and hips for 2-3 minutes.
Warmup Dumbbell Pullovers
4 sets
Incline Dumbbell Press x 12-15 Tempo 3010
Rest 45 sec
Dumbbell Step Ups x 12-15 each leg
Rest 45 sec
Dumbbell Pullovers x 12-15 Tempo 3010
Rest 45 sec
Hip Thrusts x 25 Tempo 2010
Stretch pecs with Dumbbells x 45 sec
No rest
3 sets
Zottman Curls x 12-15 Tempo 3010
Rest 15 sec
Tricep Rope Pushdowns x 20-25 Tempo 2010
Rest 15 sec
Crunch with leg Extension x 12-15 each leg
Rest 15 sec
Lunge Jumps x 10-12 each leg
Rest 30 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/22/20
Warmup
Any of the following:
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.
Today will likely feel pretty hard
2 sets
Vacuums x 1
Bosu Ball Crunches x 15
Bird Dog x 8 each side
No rest
3 sets
Situps x 15
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes. Make sure your hips and hamstrings have their normal flexibility before moving on to the Back Squat.
Warmup Back Squat lightly
3 sets
Wide Stance Back Squat x 15-18 Tempo 2010
Rest 45 sec
One Arm Dumbbell Row x 15-18 each arm Tempo 2010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
One Arm Dumbbell Bench Press x 12-15 each arm Tempo 3010
Rest 45 sec
3 sets
EZ Bar Tricep Extensions x 12-15 Tempo 3010
Rest 30 sec
Broomstick Good Mornings x 12-15 Tempo 3010
Rest 45 sec
Side Laterals x 30-35 (go light of course)
Rest 30 sec
Treadmill sprint at 1 Degree Incline x 45 sec
Rest 60 sec
2 Sets
Plank 30 sec
Lunges in Place 30 sec
Rockups 30 sec
Jump Rope x 60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
Today will likely feel pretty hard
2 sets
Vacuums x 1
Bosu Ball Crunches x 15
Bird Dog x 8 each side
No rest
3 sets
Situps x 15
Crunches x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes. Make sure your hips and hamstrings have their normal flexibility before moving on to the Back Squat.
Warmup Back Squat lightly
3 sets
Wide Stance Back Squat x 15-18 Tempo 2010
Rest 45 sec
One Arm Dumbbell Row x 15-18 each arm Tempo 2010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
One Arm Dumbbell Bench Press x 12-15 each arm Tempo 3010
Rest 45 sec
3 sets
EZ Bar Tricep Extensions x 12-15 Tempo 3010
Rest 30 sec
Broomstick Good Mornings x 12-15 Tempo 3010
Rest 45 sec
Side Laterals x 30-35 (go light of course)
Rest 30 sec
Treadmill sprint at 1 Degree Incline x 45 sec
Rest 60 sec
2 Sets
Plank 30 sec
Lunges in Place 30 sec
Rockups 30 sec
Jump Rope x 60 sec
No rest
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/16/20
Warmup
Any of the following:
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.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extensions x 10 each
Rest 30 sec
3 sets
Plank x 40-60 sec
Rockups x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes. Make sure your hips and hamstrings have their normal flexiility before moving on to the Back Squat.
Warmup Back Squat lightly
2 sets
Wide Stance Back Squat x 12-15 Tempo 3010
Rest 45 sec
Flat Flyes x 13-15 Tempo 3010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
Incline Dumbbell Row x 12-15 Tempo 3010
Rest 45 sec
3 sets
Incline Rear Laterals x 10-12
Overhead Dumbbell Press x 6-8 Tempo 4010
Side Laterals x 10-12
Treadmill sprint at 1 Degree Incline x 45 sec
Rest 90 sec
2 Sets
Tricep Rope Pushdowns x 20-25
Walking Bodyweight Lunges x 60 sec
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
3 sets
Vacuums x 1
Weighted Crunch with Leg Extensions x 10 each
Rest 30 sec
3 sets
Plank x 40-60 sec
Rockups x 25
45 Degree Hyperextension x 10
Bodyweight Split Squat x 5 each side
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes. Make sure your hips and hamstrings have their normal flexiility before moving on to the Back Squat.
Warmup Back Squat lightly
2 sets
Wide Stance Back Squat x 12-15 Tempo 3010
Rest 45 sec
Flat Flyes x 13-15 Tempo 3010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
Incline Dumbbell Row x 12-15 Tempo 3010
Rest 45 sec
3 sets
Incline Rear Laterals x 10-12
Overhead Dumbbell Press x 6-8 Tempo 4010
Side Laterals x 10-12
Treadmill sprint at 1 Degree Incline x 45 sec
Rest 90 sec
2 Sets
Tricep Rope Pushdowns x 20-25
Walking Bodyweight Lunges x 60 sec
Rest 60 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/14/20
Warmup
Any of the following:
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.
3 sets
Vacuums x 1
Hanging Knee Raises x 10
Rest 30 sec
3 sets
Weighted Crunches x 20
45 Degree Hyperextension x 10
Bodyweight Lunges in Place x 8 each leg
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes
Stop and get comfortable with the Wide Stance Back Squat by reading the technique and doing some light warmup sets (you'll have to do these on the Smith Machine for now rather than a standard squat rack since y'all don't have a regular squat rack at Green Tree...the form is the same though)
4 sets
Wide Stance Back Squat x 12-15 Tempo 3010
Rest 45 sec
Incline Dumbbell Press x 12-15 Tempo 3010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
Wide Grip Pulldowns x 12-15 Tempo 3010
Rest 45 sec
3 sets
Treadmill sprint at 1 Degree Incline x 60 sec
Rest 60 sec
Incline Dumbbell Curls x 12-15 Tempo 3010
Rest 45 sec
Tricep Rope Pushdowns x 12-15 Tempo 3010
Rest 45 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
3 sets
Vacuums x 1
Hanging Knee Raises x 10
Rest 30 sec
3 sets
Weighted Crunches x 20
45 Degree Hyperextension x 10
Bodyweight Lunges in Place x 8 each leg
No rest
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes
Stop and get comfortable with the Wide Stance Back Squat by reading the technique and doing some light warmup sets (you'll have to do these on the Smith Machine for now rather than a standard squat rack since y'all don't have a regular squat rack at Green Tree...the form is the same though)
4 sets
Wide Stance Back Squat x 12-15 Tempo 3010
Rest 45 sec
Incline Dumbbell Press x 12-15 Tempo 3010
Rest 45 sec
Leg Curls x 12-15 Tempo 3010
Rest 45 sec
Wide Grip Pulldowns x 12-15 Tempo 3010
Rest 45 sec
3 sets
Treadmill sprint at 1 Degree Incline x 60 sec
Rest 60 sec
Incline Dumbbell Curls x 12-15 Tempo 3010
Rest 45 sec
Tricep Rope Pushdowns x 12-15 Tempo 3010
Rest 45 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/12/20
Warmup
Any of the following:
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.
5 sets
Bosu Crunches x 20-25
Rest 30 sec
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes
3 sets
Leg Curls x 12-15 Tempo 3010
Rest 10 sec
Overhead Dumbbell Press x 15-20 Tempo 2010
Rest 20 sec
Dumbbell Stiff Leg Deadlift x 12 Tempo 3010
Rest 60 sec and stretch hamstrings
3 sets
Wide Pulldowns x 15-20 Tempo 3010
Ball Squat x 15-20 Tempo 3010
Burpees x 5
Rest 60 sec and roll quads, hams, piriformis, IT band, calves, lats, or rotator cuff - depending on which feels like it needs it most between each set
2 sets
Knee Pushups x AMAP
Rest 20 sec
Stepping Bodyweight Lunges in Place x 15-20 each leg
Rest 20 sec
Crunch with Leg Extension x 15 each side
Rest 45 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Any of the following:
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.
5 sets
Bosu Crunches x 20-25
Rest 30 sec
Stop and roll hams, piriformis, quads, and hips for 2-3 minutes
3 sets
Leg Curls x 12-15 Tempo 3010
Rest 10 sec
Overhead Dumbbell Press x 15-20 Tempo 2010
Rest 20 sec
Dumbbell Stiff Leg Deadlift x 12 Tempo 3010
Rest 60 sec and stretch hamstrings
3 sets
Wide Pulldowns x 15-20 Tempo 3010
Ball Squat x 15-20 Tempo 3010
Burpees x 5
Rest 60 sec and roll quads, hams, piriformis, IT band, calves, lats, or rotator cuff - depending on which feels like it needs it most between each set
2 sets
Knee Pushups x AMAP
Rest 20 sec
Stepping Bodyweight Lunges in Place x 15-20 each leg
Rest 20 sec
Crunch with Leg Extension x 15 each side
Rest 45 sec
Cooldown any of the following as needed:
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/9/20
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.
5 sets
Weighted Crunches x 20-25
Rest 30 sec
Stop and roll hams, piriformis, quads, and hips for 2-5 minutes
3 sets
Dumbbell Good Mornings x 12-15
One Arm Dumbbell Bench Press x 10-12
Squat Jumps x 12
Rest 90 sec and stretch hamstings
3 sets
Dumbbell Pullovers x 15-20
Situps x 15-20
Lunge Jumps x 6-8 each leg
Rest 90 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
2 sets
Side Laterals x 6-8 Tempo 3010
Rest 10 sec
Plate Front Raise x 10 Tempo 3010
Rest 10 sec
Side Laterals x 15-20 Tempo 2010
Stretch pecs with dumbbells x 60 sec
Rest 60 sec and foam roll lats and/or pecs
2 sets
EZ Tricep Extensions x 13-15 Tempo 3110
Bodyweight Lunges x 60 sec
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 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.
5 sets
Weighted Crunches x 20-25
Rest 30 sec
Stop and roll hams, piriformis, quads, and hips for 2-5 minutes
3 sets
Dumbbell Good Mornings x 12-15
One Arm Dumbbell Bench Press x 10-12
Squat Jumps x 12
Rest 90 sec and stretch hamstings
3 sets
Dumbbell Pullovers x 15-20
Situps x 15-20
Lunge Jumps x 6-8 each leg
Rest 90 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
2 sets
Side Laterals x 6-8 Tempo 3010
Rest 10 sec
Plate Front Raise x 10 Tempo 3010
Rest 10 sec
Side Laterals x 15-20 Tempo 2010
Stretch pecs with dumbbells x 60 sec
Rest 60 sec and foam roll lats and/or pecs
2 sets
EZ Tricep Extensions x 13-15 Tempo 3110
Bodyweight Lunges x 60 sec
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
10/7/20
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.
2 sets
Vacuums x 1
Bird Dogs x 6 each side
Lightly Weighted Crunches x 15
Broomstick Good Mornings x 12-15
Stepping Bodyweight Lunges in Place x 4-6 each leg
Rest 30-60 sec
Stop and roll hams, piriformis, quads, and hips for 2-5 minutes
3 sets
45 Degree Hyperextensions x 8-10 Tempo 3011 (be cautious on these today. Don't get greedy for a large range of motion quickly. Let the hamstrings open up at their own pace)
Rest 60 sec
Bodyweight Lunges x 6-8 each leg
Rest 60 sec
3 sets
Plank x 40-60 sec
Crunch with Leg extension x 10 each leg
Rockups x 15-20
Rest 120 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
4 sets
Dumbbell Tricep Extensions x 12-15
Rest 30 sec
Incline Dumbbell Hammer Curls x 12-15
Stretch Pecs with Dumbbells x 60 sec
Rest 30 sec
2 sets
One Leg Split Squats x 5 each side (get deep, focus on hip stretching)
Rest 45 sec
Dumbbell Front Squat x 15
Rest 2 min and stretch anything that feels the need if you have the energy
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 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.
2 sets
Vacuums x 1
Bird Dogs x 6 each side
Lightly Weighted Crunches x 15
Broomstick Good Mornings x 12-15
Stepping Bodyweight Lunges in Place x 4-6 each leg
Rest 30-60 sec
Stop and roll hams, piriformis, quads, and hips for 2-5 minutes
3 sets
45 Degree Hyperextensions x 8-10 Tempo 3011 (be cautious on these today. Don't get greedy for a large range of motion quickly. Let the hamstrings open up at their own pace)
Rest 60 sec
Bodyweight Lunges x 6-8 each leg
Rest 60 sec
3 sets
Plank x 40-60 sec
Crunch with Leg extension x 10 each leg
Rockups x 15-20
Rest 120 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
4 sets
Dumbbell Tricep Extensions x 12-15
Rest 30 sec
Incline Dumbbell Hammer Curls x 12-15
Stretch Pecs with Dumbbells x 60 sec
Rest 30 sec
2 sets
One Leg Split Squats x 5 each side (get deep, focus on hip stretching)
Rest 45 sec
Dumbbell Front Squat x 15
Rest 2 min and stretch anything that feels the need if you have the energy
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/5/20
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.
2 sets
Vacuums x 1
Bird Dogs x 6-10 each side
Lightly Weighted Crunches x 15
Broomstick Good Mornings x 12-15
Stepping Bodyweight Lunges in Place x 4-6 each leg
Rest 30-60 sec
3 sets
Weighted Bosu Crunches x 15-20
Rest 60 sec
3 sets
45 Degree Hyperextensions x 8-10 Tempo 3011 (this will either seem really easy or really hard today, but even if its really easy, we're keeping it at 8-10 reps because you haven't done them in a while so they're capability to make you super sore will be very high this week and next week...also they may feel much tighter than usual...don't force them to go as far down as you're accustomed to. Just patiently let them open up at their own pace over the first few workouts back in Midland)
Bodyweight Stepping Lunges in Place x 8-12 each leg
Rest 90-120 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
2 sets
Incline Dumbbell Press x 15-20 Tempo 30X0 (FYI, this will feel weak today, and will produce an intense burn and pump in the muscle)
Rest 30 sec
Wide Grip Pulldown x 15-20 Tempo 30X0 (same note as above)
Rest 60 sec
2 sets (this circuit will burn alot and your rear shoulders and upper back will be tired by the time you get to the Cobras)
Rear Laterals x 8-10
Rest 10 sec
Low Incline Rear Laterals x 10-12
Rest 10 sec
Cobras x 8-12 reps
Stretch Pecs with Dumbbells x 60 sec
Rest 60 Sec
2 sets
Light Sprint on Treadmill at 1 degree incline x 50 sec - enjoy these without a mask :)
Rest 2 min and stretch anything that feels the need if you have the energy
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 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.
2 sets
Vacuums x 1
Bird Dogs x 6-10 each side
Lightly Weighted Crunches x 15
Broomstick Good Mornings x 12-15
Stepping Bodyweight Lunges in Place x 4-6 each leg
Rest 30-60 sec
3 sets
Weighted Bosu Crunches x 15-20
Rest 60 sec
3 sets
45 Degree Hyperextensions x 8-10 Tempo 3011 (this will either seem really easy or really hard today, but even if its really easy, we're keeping it at 8-10 reps because you haven't done them in a while so they're capability to make you super sore will be very high this week and next week...also they may feel much tighter than usual...don't force them to go as far down as you're accustomed to. Just patiently let them open up at their own pace over the first few workouts back in Midland)
Bodyweight Stepping Lunges in Place x 8-12 each leg
Rest 90-120 sec and roll quads, hams, piriformis, IT band, calves depending on which feels like it needs it most between each set
2 sets
Incline Dumbbell Press x 15-20 Tempo 30X0 (FYI, this will feel weak today, and will produce an intense burn and pump in the muscle)
Rest 30 sec
Wide Grip Pulldown x 15-20 Tempo 30X0 (same note as above)
Rest 60 sec
2 sets (this circuit will burn alot and your rear shoulders and upper back will be tired by the time you get to the Cobras)
Rear Laterals x 8-10
Rest 10 sec
Low Incline Rear Laterals x 10-12
Rest 10 sec
Cobras x 8-12 reps
Stretch Pecs with Dumbbells x 60 sec
Rest 60 Sec
2 sets
Light Sprint on Treadmill at 1 degree incline x 50 sec - enjoy these without a mask :)
Rest 2 min and stretch anything that feels the need if you have the energy
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
10/5/20
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.
3 sets
Incline Dumbbell Press x 6-8 Reps Tempo 40X0
Rest 30 sec
Bodyweight Split Squat x 8 each leg
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 60 sec
2 sets
Incline Dumbbell Hammer Curls x 6-8
Rest 20 sec
Rope Cable Curls x 12-15
Hip Thrusts x 30
Rest 60 Sec
2 sets
EZ Bar Tricep Extensions x 8-10
Rest 20 sec
Tricep Rope Pushdowns x 1-15
Dumbbell Front Squat x 12-15
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 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.
3 sets
Incline Dumbbell Press x 6-8 Reps Tempo 40X0
Rest 30 sec
Bodyweight Split Squat x 8 each leg
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010
Rest 60 sec
2 sets
Incline Dumbbell Hammer Curls x 6-8
Rest 20 sec
Rope Cable Curls x 12-15
Hip Thrusts x 30
Rest 60 Sec
2 sets
EZ Bar Tricep Extensions x 8-10
Rest 20 sec
Tricep Rope Pushdowns x 1-15
Dumbbell Front Squat x 12-15
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
9/30/20
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
2 sets
Vacuums x 1
Crunches x 40
Broomstick Good Mornings x 15
Bodyweight Stepping Lunges in Place x 8 each
Rest 60 sec and roll quads, hams, or piriformis
3 sets
Pushups x AMAP
Dumbbell Stiff Leg Deadlift x 12-15
Rest 20 sec
Wide Grip Pulldowns x 10-12 Tempo 4010
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 30X1
Rope Cable Upright Row x 8-10 Tempo 30X1
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 45 sec
Jump Rope 45 sec
Rest 45 Sec
2 sets (get through it circuit)
Plank x 45 sec
Situps x 45 sec
Burpees x 30 sec
Crunches x 45 sec
Mountain Climbers x 30 sec
Rest 90 sec
1-2 sets
Light Jog on Treadmill 2-4 min
Rest 60-90 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 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
2 sets
Vacuums x 1
Crunches x 40
Broomstick Good Mornings x 15
Bodyweight Stepping Lunges in Place x 8 each
Rest 60 sec and roll quads, hams, or piriformis
3 sets
Pushups x AMAP
Dumbbell Stiff Leg Deadlift x 12-15
Rest 20 sec
Wide Grip Pulldowns x 10-12 Tempo 4010
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 30X1
Rope Cable Upright Row x 8-10 Tempo 30X1
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 45 sec
Jump Rope 45 sec
Rest 45 Sec
2 sets (get through it circuit)
Plank x 45 sec
Situps x 45 sec
Burpees x 30 sec
Crunches x 45 sec
Mountain Climbers x 30 sec
Rest 90 sec
1-2 sets
Light Jog on Treadmill 2-4 min
Rest 60-90 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
9/28/20
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
2 sets
Vacuums x 2
Weighted Bosu Crunches x 15-20
Bird Dog x 8 each side
Bodyweight Walking Lunges x 8 each
Rest 60 sec and roll quads, hams, or piriformis
4 sets
Reverse Crunches x15-20 Tempo 3010
Rest 30 sec
3 sets
Broomstick Good Mornings x 15
Rest 45 sec
3 sets
Stepping Dumbbell Lunges in Place x 4-6 each leg
Dumbbell Front Squat x 15 Tempo 30X0
Bodyweight Squat x 25 Tempo 20X0
Rest 3 minutes
3 sets
Incline Dumbbell Rows x 6-8 Tempo 40X0
Wide Grip Pulldowns x 12-15 Tempo 20X1
Incline Dumbbell Press x 6-8 Tempo 40X0
Flat Dumbbell Flyes x 12-15 Tempo 3010
Rest 90 sec and roll quads, IT band, piriformis, or hamstring
1-2 sets
Light Jog on Treadmill 2-4 min
Rest 60-90 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 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
2 sets
Vacuums x 2
Weighted Bosu Crunches x 15-20
Bird Dog x 8 each side
Bodyweight Walking Lunges x 8 each
Rest 60 sec and roll quads, hams, or piriformis
4 sets
Reverse Crunches x15-20 Tempo 3010
Rest 30 sec
3 sets
Broomstick Good Mornings x 15
Rest 45 sec
3 sets
Stepping Dumbbell Lunges in Place x 4-6 each leg
Dumbbell Front Squat x 15 Tempo 30X0
Bodyweight Squat x 25 Tempo 20X0
Rest 3 minutes
3 sets
Incline Dumbbell Rows x 6-8 Tempo 40X0
Wide Grip Pulldowns x 12-15 Tempo 20X1
Incline Dumbbell Press x 6-8 Tempo 40X0
Flat Dumbbell Flyes x 12-15 Tempo 3010
Rest 90 sec and roll quads, IT band, piriformis, or hamstring
1-2 sets
Light Jog on Treadmill 2-4 min
Rest 60-90 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
9/24/20
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
Situps x 15-20
Crunches x 25
Rest 60 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Seated Overhead and Dumbbell Press x 10
Dumbbell Sumo Deadlift x 15 (go light on these today)
Standing Calf Raises x 25
Rest 90 sec and roll quads, IT band, piriformis, or hamstring
2 sets
Incline Dumbbell Rear Laterals x 15
Dumbbell Front Squat x 15
Rest 75 sec and roll piriformis, or quads
2 sets
Dumbbell Pullovers x 15
Jump Rope x 30 sec
Rest 30 sec
2 sets
Bodyweight Walking Lunges x 60 sec
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 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
Situps x 15-20
Crunches x 25
Rest 60 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Seated Overhead and Dumbbell Press x 10
Dumbbell Sumo Deadlift x 15 (go light on these today)
Standing Calf Raises x 25
Rest 90 sec and roll quads, IT band, piriformis, or hamstring
2 sets
Incline Dumbbell Rear Laterals x 15
Dumbbell Front Squat x 15
Rest 75 sec and roll piriformis, or quads
2 sets
Dumbbell Pullovers x 15
Jump Rope x 30 sec
Rest 30 sec
2 sets
Bodyweight Walking Lunges x 60 sec
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
9/23/20
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
Bosu crunch Knee Knee x 5
Hanging Knee Raise x 10-12
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Flat Dumbbell Bench Press x 12-15
One Leg Stiff Leg Deadlift x 8 each leg (go light and easy on these today)
Rest 2 min and roll quads, IT band, piriformis, or hamstring
2 sets
Dumbbell Sumo Deadlift x 12
Hip Thrusts x 25
Rest 60 sec and roll pecs, lats
1 set
Weighted Crunches x 15-20
Dumbbell Front Squat x 20
Rest 90 sec and roll piriformis, or quads
2 sets
Wide Grip Pulldowns x 12-15
Side Laterals x 12-15
Lunge Jumps x 5 each leg
Rest 90 sec
5 sets
Bosu Crunches x 25
Rest 30 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 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
Bosu crunch Knee Knee x 5
Hanging Knee Raise x 10-12
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Flat Dumbbell Bench Press x 12-15
One Leg Stiff Leg Deadlift x 8 each leg (go light and easy on these today)
Rest 2 min and roll quads, IT band, piriformis, or hamstring
2 sets
Dumbbell Sumo Deadlift x 12
Hip Thrusts x 25
Rest 60 sec and roll pecs, lats
1 set
Weighted Crunches x 15-20
Dumbbell Front Squat x 20
Rest 90 sec and roll piriformis, or quads
2 sets
Wide Grip Pulldowns x 12-15
Side Laterals x 12-15
Lunge Jumps x 5 each leg
Rest 90 sec
5 sets
Bosu Crunches x 25
Rest 30 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
9/21/20
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
Weighted Bosu Crunches x 15
Rest 20 sec
Ball Pike x 5-7
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Dumbbell Pullovers x 12
Dumbbell Step Ups x 8 each leg
Rest 2 min and roll quads, IT band, piriformis, or hamstring
3 sets
Two Arm Dumbbell Upright Rows x 10, 8, 6
Low Incline Rear Laterals x 8-10
Floor Cobra x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 60 sec and roll pecs, lats
2 sets
Knee Pushups x AMAP
Crunches x 60 sec
Burpees x 8
Squat Jumps x 10
Rest 90 sec
2 sets
15 Degree Incline Sprint x 30 sec
Rest 2 min
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 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
Weighted Bosu Crunches x 15
Rest 20 sec
Ball Pike x 5-7
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Broomstick Good Mornings x 15
Dumbbell Pullovers x 12
Dumbbell Step Ups x 8 each leg
Rest 2 min and roll quads, IT band, piriformis, or hamstring
3 sets
Two Arm Dumbbell Upright Rows x 10, 8, 6
Low Incline Rear Laterals x 8-10
Floor Cobra x 10-12
Stretch Pecs with Dumbbells x 60 sec
Rest 60 sec and roll pecs, lats
2 sets
Knee Pushups x AMAP
Crunches x 60 sec
Burpees x 8
Squat Jumps x 10
Rest 90 sec
2 sets
15 Degree Incline Sprint x 30 sec
Rest 2 min
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
9/19/20
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
2 sets
Bird Dogs x 12 each side
Weighted Bosu Crunches x 15
Rest 25 sec
Ball Jack x 10
Crunch with Leg Extension x 10 each side
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Leg Curls x 15, 10, 8
Dumbbell Good Mornings x 15, 12 ,10
Flat Flyes x 10-12
Rest 60 sec
3 sets
Wide Grip Pulldowns x 15, 12, 10
Bodyweight One Leg Split Squats x 8-10 each
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Stepping Bodyweight Lunges in Place x 10 each leg
Hip Thrusts x 30
Rest 90 sec
2 sets
EZ Bar Close Grip Curls x 12-15
EZ Bar Lying Tricep extensions x 12-15
Jump Rope 30 sec
Rest 45 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 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
2 sets
Bird Dogs x 12 each side
Weighted Bosu Crunches x 15
Rest 25 sec
Ball Jack x 10
Crunch with Leg Extension x 10 each side
Rest 90 sec and roll quads, hams, or piriformis
3 sets
Leg Curls x 15, 10, 8
Dumbbell Good Mornings x 15, 12 ,10
Flat Flyes x 10-12
Rest 60 sec
3 sets
Wide Grip Pulldowns x 15, 12, 10
Bodyweight One Leg Split Squats x 8-10 each
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Stepping Bodyweight Lunges in Place x 10 each leg
Hip Thrusts x 30
Rest 90 sec
2 sets
EZ Bar Close Grip Curls x 12-15
EZ Bar Lying Tricep extensions x 12-15
Jump Rope 30 sec
Rest 45 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
9/16/20
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
2 sets
Vacuums x 2
Rest 60 sec
3 sets
Bosu Crunch Knee Knee x 8
Hanging Knee Raises x 15
Rockups x 20
Rest 2 min and roll quads, hams, or piriformis
2 sets
Leg Curls x 15, 10
Broomstick Good Mornings x 15
Bodyweight Walking Lunges x 8 each leg
Side Shuffle x 20 yards each side
Rest 60 sec
3 sets
Dumbbell Stiff Leg Deadlift x 15, 10, 8
Pushups x 1-2 reps short of AMAP
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Stepping Dumbbell Lunges in Place x 6 each leg
Dumbbell Front Squats x 15
Hip Thrusts x 20
Rest 2 min
2 sets
Incline Dumbbell Rear Laterals x 12-15
Standing Hammer Curls x 12-15
Dumbbell Pullovers x 12, 10
Standing Calf Raises x 20-25
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 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
2 sets
Vacuums x 2
Rest 60 sec
3 sets
Bosu Crunch Knee Knee x 8
Hanging Knee Raises x 15
Rockups x 20
Rest 2 min and roll quads, hams, or piriformis
2 sets
Leg Curls x 15, 10
Broomstick Good Mornings x 15
Bodyweight Walking Lunges x 8 each leg
Side Shuffle x 20 yards each side
Rest 60 sec
3 sets
Dumbbell Stiff Leg Deadlift x 15, 10, 8
Pushups x 1-2 reps short of AMAP
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Stepping Dumbbell Lunges in Place x 6 each leg
Dumbbell Front Squats x 15
Hip Thrusts x 20
Rest 2 min
2 sets
Incline Dumbbell Rear Laterals x 12-15
Standing Hammer Curls x 12-15
Dumbbell Pullovers x 12, 10
Standing Calf Raises x 20-25
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
9/14/20
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
2 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8 each leg
Rest 45 sec
3 sets
Vacuums x 1
Hanging Knee Raises x 15
Rest 45 seconds
3 sets
Leg Curls x 15, 10, 8
Dumbbell Stiff Leg Deadlift x 15, 8, 6
Flat Dumbbell Bench Press x 12, 10, 7
Bodyweight Lunges in Place x 12 each leg
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Standing Bent Over Rear Laterals x 15
Standing Side Laterals x 15
Side Lunges x 3 each side
45 Degree Lunges x 5 each leg
Hip Thrusts x 20
No Rest
2 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Pullovers x 12, 10
Two Arm Dumbbell Upright Rows x 10 arm
EZ Bar Tricep Extensions x 15, 12
Rest 60 sec
1 set
Treadmill Sprint at 1 Degree Incline x 75 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 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
2 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8 each leg
Rest 45 sec
3 sets
Vacuums x 1
Hanging Knee Raises x 15
Rest 45 seconds
3 sets
Leg Curls x 15, 10, 8
Dumbbell Stiff Leg Deadlift x 15, 8, 6
Flat Dumbbell Bench Press x 12, 10, 7
Bodyweight Lunges in Place x 12 each leg
Rest 90 sec and roll hamstrings, quads, or piriformis
2 sets
Standing Bent Over Rear Laterals x 15
Standing Side Laterals x 15
Side Lunges x 3 each side
45 Degree Lunges x 5 each leg
Hip Thrusts x 20
No Rest
2 sets
Crunch with Leg Extension x 10 each leg
Dumbbell Pullovers x 12, 10
Two Arm Dumbbell Upright Rows x 10 arm
EZ Bar Tricep Extensions x 15, 12
Rest 60 sec
1 set
Treadmill Sprint at 1 Degree Incline x 75 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
9/12/20
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
2 sets
Vacuums x 1
Weighted Crunches x 15-20
Hanging Knee Raises x 15
Rest 75 seconds and Roll hamstrings, quads, piriformis
2 sets
Leg Curls x 15, 10
Broomstick Good Mornings x 10
Dumbbell Stiff Leg Deadlift x 10, 8, 6 (increase weight each set)
Rest 90 sec and roll hamstrings, quads, or piriformis
5 sets
Rockups x 25
Rest 30 seconds
3 sets
Lunge Jumps x 6 each leg
Squat Jumps x 10
Hip Thrusts x 30
Rest 75 sec and roll lats, calves
3 sets
One Arm Dumbbell Upright Rows x 10 each arm
Rope Cable Tricep Extensions x 25
Jump Rope x 30 sec
No rest
1 set
Treadmill Sprint at 15 Degrees Incline at x 30 seconds
Cooldown
Roll anything that feels ok to roll or feels like it needs it
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
2 sets
Vacuums x 1
Weighted Crunches x 15-20
Hanging Knee Raises x 15
Rest 75 seconds and Roll hamstrings, quads, piriformis
2 sets
Leg Curls x 15, 10
Broomstick Good Mornings x 10
Dumbbell Stiff Leg Deadlift x 10, 8, 6 (increase weight each set)
Rest 90 sec and roll hamstrings, quads, or piriformis
5 sets
Rockups x 25
Rest 30 seconds
3 sets
Lunge Jumps x 6 each leg
Squat Jumps x 10
Hip Thrusts x 30
Rest 75 sec and roll lats, calves
3 sets
One Arm Dumbbell Upright Rows x 10 each arm
Rope Cable Tricep Extensions x 25
Jump Rope x 30 sec
No rest
1 set
Treadmill Sprint at 15 Degrees Incline at x 30 seconds
Cooldown
Roll anything that feels ok to roll or feels like it needs it
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
2 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8 each
Hanging Knee Raises x 8-10 Tempo 4012
Broomstick Good Mornings x 20
Rest 90 seconds and Roll hamstrings, quads, piriformis
3 sets
Pushups x AMAP
Wide Grip Pulldowns x 10, 8, 6
Squat Jumps x 10
Bodyweight Lunges x 8 each
Rest 90 sec and roll lats, calves
3 sets
Low Incline Rear Laterals x 10-12
EZ Bar Tricep Extensions x 12-15
Cobras x 10-12
Jump Rope x 30 sec
Rest 30 sec and roll pecs and calves
3 sets
Plank x 45 sec
Lunge Jumps x 6 each leg
Hip Thrusts x 40
Rest 60 seconds
1-2 sets
Light sprint at 8 Degrees Incline at 60-70% effort x 45 seconds
Rest 90-120 seconds
Cooldown
Roll anything that feels ok to roll or feels like it needs it
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
2 sets
Vacuums x 1
Bosu Crunch Knee Knee x 8 each
Hanging Knee Raises x 8-10 Tempo 4012
Broomstick Good Mornings x 20
Rest 90 seconds and Roll hamstrings, quads, piriformis
3 sets
Pushups x AMAP
Wide Grip Pulldowns x 10, 8, 6
Squat Jumps x 10
Bodyweight Lunges x 8 each
Rest 90 sec and roll lats, calves
3 sets
Low Incline Rear Laterals x 10-12
EZ Bar Tricep Extensions x 12-15
Cobras x 10-12
Jump Rope x 30 sec
Rest 30 sec and roll pecs and calves
3 sets
Plank x 45 sec
Lunge Jumps x 6 each leg
Hip Thrusts x 40
Rest 60 seconds
1-2 sets
Light sprint at 8 Degrees Incline at 60-70% effort x 45 seconds
Rest 90-120 seconds
Cooldown
Roll anything that feels ok to roll or feels like it needs it
9/8/20
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Bosu Ball Crunches x 10
Leg Slides x 10 each leg
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 anything else that feels ok to roll
3 sets
Rear Laterals x 12
Seated Overhead Dumbbell Press x 12, 12, 10
Crunch with Leg Extension x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
Incline Dumbbell Rows x 12, 10, 10
Dumbbell Pullovers x 15
Bodyweight Split Squat x 8 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rope Tricep Pushdowns x 15
Seated Hammer Curls x 15
Squat Jumps x 10
Rest 20 seconds
1-2 sets
Light sprint at 1 Degree Incline at 60-70% effort x 60 seconds
Rest 90-120 seconds
Cooldown
Roll anything that feels ok to roll
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Bosu Ball Crunches x 10
Leg Slides x 10 each leg
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 anything else that feels ok to roll
3 sets
Rear Laterals x 12
Seated Overhead Dumbbell Press x 12, 12, 10
Crunch with Leg Extension x 10 each side
One Leg Stiff Leg Deadlift x 10 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
Incline Dumbbell Rows x 12, 10, 10
Dumbbell Pullovers x 15
Bodyweight Split Squat x 8 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rope Tricep Pushdowns x 15
Seated Hammer Curls x 15
Squat Jumps x 10
Rest 20 seconds
1-2 sets
Light sprint at 1 Degree Incline at 60-70% effort x 60 seconds
Rest 90-120 seconds
Cooldown
Roll anything that feels ok to roll
9/5/20
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
ANY EXERCISE THAT DOESN'T FEEL RIGHT TODAY, JUST SKIP IT. NO WORRIES. WE WANT TO HELP FACILITATE HEALING, NOT IRRITATE AND DAMAGE THINGS. SO USE YOUR JUDGMENT AND IF SOMETHING DOESN'T FEEL RIGHT, DON'T DO IT. DO THE THINGS THAT SEEM FINE AND NOT THE THINGS THAT DON'T. THIS WILL ALLOW US TO SPEED UP THE HEALING PROCESS FASTEST.
3 sets
Vacuums x 1
Bosu Ball Crunches x 20
Bird Dog x 6 each side
Broomstick Good Mornings x 15
Rest 90 seconds and Roll calves and anything else that feels ok to roll
3 sets
Flat Dumbbell Bench Press x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bodyweight Stationary Lunge Pulse in Place x 10-12 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
One Arm Dumbbell Row x 20,15, 15 (light weight)
Weighted Crunches x 20
Side Laterals x 15, 12, 12
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rear Laterals x 20
Lying Dumbbell Tricep Extensions x 15
Incline Dumbbell Curls x 15
Rest 75 sec
Cooldown
Roll anything that feels ok to roll
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
ANY EXERCISE THAT DOESN'T FEEL RIGHT TODAY, JUST SKIP IT. NO WORRIES. WE WANT TO HELP FACILITATE HEALING, NOT IRRITATE AND DAMAGE THINGS. SO USE YOUR JUDGMENT AND IF SOMETHING DOESN'T FEEL RIGHT, DON'T DO IT. DO THE THINGS THAT SEEM FINE AND NOT THE THINGS THAT DON'T. THIS WILL ALLOW US TO SPEED UP THE HEALING PROCESS FASTEST.
3 sets
Vacuums x 1
Bosu Ball Crunches x 20
Bird Dog x 6 each side
Broomstick Good Mornings x 15
Rest 90 seconds and Roll calves and anything else that feels ok to roll
3 sets
Flat Dumbbell Bench Press x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bodyweight Stationary Lunge Pulse in Place x 10-12 each leg
Rest 90 sec and roll anything that feels ok to roll
3 sets
One Arm Dumbbell Row x 20,15, 15 (light weight)
Weighted Crunches x 20
Side Laterals x 15, 12, 12
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rear Laterals x 20
Lying Dumbbell Tricep Extensions x 15
Incline Dumbbell Curls x 15
Rest 75 sec
Cooldown
Roll anything that feels ok to roll
9/3/20
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
ANY EXERCISE THAT DOESN'T FEEL RIGHT TODAY, JUST SKIP IT. NO WORRIES. WE WANT TO HELP FACILITATE HEALING, NOT IRRITATE AND DAMAGE THINGS. SO USE YOUR JUDGMENT AND IF SOMETHING DOESN'T FEEL RIGHT, DON'T DO IT. DO THE THINGS THAT SEEM FINE AND NOT THE THINGS THAT DON'T. THIS WILL ALLOW US TO SPEED UP THE HEALING PROCESS FASTEST.
3 sets
Vacuums x 2
Very Lightly Weighted Crunches x 20
Bird Dog x 8 each side
Broomstick Good Mornings x 15-20 (if this feels ok, it will be good circulation)
Rest 90 seconds and Roll calves and anything else that feels ok to roll
3 sets
Leg Curls x 20 (super light, for circulating blood to help heal up only today) - don't do these if it feels bad
Bodyweight Squats x 15-20
Rest 90 sec and roll anything that feels ok to roll
3 sets
Wide Grip Pulldowns x 20,15, 15 (light weight)
Crunch with leg Extension x 10 each side
Flat Dumbbell Bench Press x 20, 15, 15
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rear Laterals x 15
Rope Cable Tricep Pushdowns x 20, 15, 15
Rope Cable Curls x 20, 15, 15
Rest 75 sec
Cooldown
Roll anything that feels ok to roll
Warmup
Roll and stretch whatever feels ok to roll and stretch.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
ANY EXERCISE THAT DOESN'T FEEL RIGHT TODAY, JUST SKIP IT. NO WORRIES. WE WANT TO HELP FACILITATE HEALING, NOT IRRITATE AND DAMAGE THINGS. SO USE YOUR JUDGMENT AND IF SOMETHING DOESN'T FEEL RIGHT, DON'T DO IT. DO THE THINGS THAT SEEM FINE AND NOT THE THINGS THAT DON'T. THIS WILL ALLOW US TO SPEED UP THE HEALING PROCESS FASTEST.
3 sets
Vacuums x 2
Very Lightly Weighted Crunches x 20
Bird Dog x 8 each side
Broomstick Good Mornings x 15-20 (if this feels ok, it will be good circulation)
Rest 90 seconds and Roll calves and anything else that feels ok to roll
3 sets
Leg Curls x 20 (super light, for circulating blood to help heal up only today) - don't do these if it feels bad
Bodyweight Squats x 15-20
Rest 90 sec and roll anything that feels ok to roll
3 sets
Wide Grip Pulldowns x 20,15, 15 (light weight)
Crunch with leg Extension x 10 each side
Flat Dumbbell Bench Press x 20, 15, 15
Rest 90 sec and roll anything that feels ok to roll
3 sets
Rear Laterals x 15
Rope Cable Tricep Pushdowns x 20, 15, 15
Rope Cable Curls x 20, 15, 15
Rest 75 sec
Cooldown
Roll anything that feels ok to roll
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 2
Weighted Crunches x 20
Bird Dog x 8 each side
Dumbbell Stiff Leg Deadlift x 15, 12, 12
Bodyweight Walking Lunges x 6-8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Bosu Crunch Knee Knee x 10
Leg Curls x 15 (keep these light, for loosening only today)
Rest 90 sec
3 sets
Incline Dumbbell Press x 10, 8, 6
Rear Laterals x 15
Wide Grip Pulldowns x 10, 8, 6
Lunge Jumps x 8 each side
Rest 60 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
3 sets
Pullovers x 15, 12, 12 (each set of these will get much harder due to tricep fatigue from the tricep rope pushdowns)
Incline Dumbbell Curls x 12, 10, 8
Incline Dumbbell Tricep Extensions x 15
Rest 75 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds
Rest 90 sec and stretch anything in the legs
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 2
Weighted Crunches x 20
Bird Dog x 8 each side
Dumbbell Stiff Leg Deadlift x 15, 12, 12
Bodyweight Walking Lunges x 6-8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Bosu Crunch Knee Knee x 10
Leg Curls x 15 (keep these light, for loosening only today)
Rest 90 sec
3 sets
Incline Dumbbell Press x 10, 8, 6
Rear Laterals x 15
Wide Grip Pulldowns x 10, 8, 6
Lunge Jumps x 8 each side
Rest 60 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
3 sets
Pullovers x 15, 12, 12 (each set of these will get much harder due to tricep fatigue from the tricep rope pushdowns)
Incline Dumbbell Curls x 12, 10, 8
Incline Dumbbell Tricep Extensions x 15
Rest 75 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds
Rest 90 sec and stretch anything in the legs
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
8/28/20
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.
The purpose of this workout is to loosen and energize for your bike ride, not to fatigue and exhaust you.
So keep everything light and easy with this purpose in mind.
2 sets
Bird Dog x 12 each side
Weighted Crunches (light) x 20
Broomstick Good Mornings x 15-20
Rest 2+ minutes and Roll Quads or Stretch or Roll Hamstrings, roll piriformis, roll calves
2 sets
Dumbbell Stiff Leg Deadlift (light) x 15
Bodyweight Walking Lunges x 5 each leg
Standing Calf Raises x 15
Rest 3 minutes and Roll Quads, Stretch & Roll Hamstrings, roll piriformis, stretch calves
1 set
Rockups x 15
Plank x 30 sec
Rest 2+ min and roll pirformis, stretch quads on swiss ball
1-2 sets
Dumbbell Pullovers (light) x 12-15
Bodyweight Hip Thrusts x 20
Low Incline Dumbbell Rear Laterals x 15
Stretch pecs with dumbbells x 45-60 sec
Rest 2+ min and Roll lats, stretch calves, stretch or Roll quads
Cooldown
Roll IT bands and quads thoroughly. Roll hips and piriformis 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.
The purpose of this workout is to loosen and energize for your bike ride, not to fatigue and exhaust you.
So keep everything light and easy with this purpose in mind.
2 sets
Bird Dog x 12 each side
Weighted Crunches (light) x 20
Broomstick Good Mornings x 15-20
Rest 2+ minutes and Roll Quads or Stretch or Roll Hamstrings, roll piriformis, roll calves
2 sets
Dumbbell Stiff Leg Deadlift (light) x 15
Bodyweight Walking Lunges x 5 each leg
Standing Calf Raises x 15
Rest 3 minutes and Roll Quads, Stretch & Roll Hamstrings, roll piriformis, stretch calves
1 set
Rockups x 15
Plank x 30 sec
Rest 2+ min and roll pirformis, stretch quads on swiss ball
1-2 sets
Dumbbell Pullovers (light) x 12-15
Bodyweight Hip Thrusts x 20
Low Incline Dumbbell Rear Laterals x 15
Stretch pecs with dumbbells x 45-60 sec
Rest 2+ min and Roll lats, stretch calves, stretch or Roll quads
Cooldown
Roll IT bands and quads thoroughly. Roll hips and piriformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
8/26/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bodyweight Walking Lunges x 5 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Situps x 15
Rockups x 20
Plank x 45 sec
Rest 90 sec
3 sets
One Arm Dumbbell Bench Press x 8, 6, 4 each side
One Arm Dumbbell Rows x 8,6, 4 each side
Rear Laterals x 15
Lunge Jumps x 4 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Pullovers x 15
Dumbbell Step Ups x 10 each leg
Rest 75 sec
2 sets
Treadmill Sprints at 8 degree Incline x 45 seconds
Rest 2 min and stretch anything in the legs
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Crunches x 20
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bodyweight Walking Lunges x 5 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
3 sets
Situps x 15
Rockups x 20
Plank x 45 sec
Rest 90 sec
3 sets
One Arm Dumbbell Bench Press x 8, 6, 4 each side
One Arm Dumbbell Rows x 8,6, 4 each side
Rear Laterals x 15
Lunge Jumps x 4 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Pullovers x 15
Dumbbell Step Ups x 10 each leg
Rest 75 sec
2 sets
Treadmill Sprints at 8 degree Incline x 45 seconds
Rest 2 min and stretch anything in the legs
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
8/24/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 10 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 25
Rest 30 sec
3 sets
Leg Curls x 20, 15, 12 (keep it light today and/or do Ball Leg Curls instead and take a few more pics of that machine so I can understand it better)
Dumbbell Stiff Leg Deadlift x 20, 15, 12
Flat Dumbbell Flyes x 15, 12, 12
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Dumbbell Front Squats x 20
Rest 75 sec
3 sets
Rear Laterals x 15
Wide Grip Pulldowns x 15, 12, 10
Flat Dumbbell Tricep Extensions x 15, 12, 12
Incline Dumbbell Curls x 15, 12, 12
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds (don't expect an awesome performance here...these are going to challenge you bigtime thanks to the altitude...don't push the utter limit today since this is our first day to do any sort of sprint on this trip)
Rest 2 min and stretch anything in the legs
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Leg Slides x 10 each side
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
5 sets
Weighted Crunches x 25
Rest 30 sec
3 sets
Leg Curls x 20, 15, 12 (keep it light today and/or do Ball Leg Curls instead and take a few more pics of that machine so I can understand it better)
Dumbbell Stiff Leg Deadlift x 20, 15, 12
Flat Dumbbell Flyes x 15, 12, 12
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
2 sets
Dumbbell Front Squats x 20
Rest 75 sec
3 sets
Rear Laterals x 15
Wide Grip Pulldowns x 15, 12, 10
Flat Dumbbell Tricep Extensions x 15, 12, 12
Incline Dumbbell Curls x 15, 12, 12
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Treadmill Sprints at 1 degree Incline x 60 seconds (don't expect an awesome performance here...these are going to challenge you bigtime thanks to the altitude...don't push the utter limit today since this is our first day to do any sort of sprint on this trip)
Rest 2 min and stretch anything in the legs
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
8/22/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 2
Crunches x 20
Rockups x 20
Plank x 30 sec (you can probably go longer, but only do 30 sec this time)
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec and roll piriformis if desired
3 sets
Leg Curls x 15, 12, 10
45 Degree Hypers x 10-12
Bodyweight Luges in Place x 6-8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
3 sets
One Arm Dumbbell Rows x 15, 12, 10 each arm
Seated Overhead Dumbbell Press x 15, 12, 10
Rear Laterals x 15
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Dumbbell Pullovers x 15, 12
Dumbbell Lunges in Place x 10, 7 each leg
Standing Calf Raises x 20 reps
Rest 60-90 sec and stretch anything in the legs
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Vacuums x 2
Crunches x 20
Rockups x 20
Plank x 30 sec (you can probably go longer, but only do 30 sec this time)
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and roll piriformis
2 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec and roll piriformis if desired
3 sets
Leg Curls x 15, 12, 10
45 Degree Hypers x 10-12
Bodyweight Luges in Place x 6-8 each leg
Rest 90 seconds and Roll Quads or Stretch or Roll Hamstrings, and piriformis
3 sets
One Arm Dumbbell Rows x 15, 12, 10 each arm
Seated Overhead Dumbbell Press x 15, 12, 10
Rear Laterals x 15
Stretch Pecs on Bench x 45-60 sec
Rest 20 sec
2 sets
Dumbbell Pullovers x 15, 12
Dumbbell Lunges in Place x 10, 7 each leg
Standing Calf Raises x 20 reps
Rest 60-90 sec and stretch anything in the legs
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.
Roll on PVC pipe: Triceps
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
3 sets
Situps x 15-20
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Pushups x AMAP
Broomstick Good Mornings x 20-25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Bodyweight One Leg Split Squats x 6-8 each side (easy, just focus on the stretch in the hip and maximizing the depth of the squat on these today)
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)
Cobras x 10-15
Lunge Jumps x 6 each side
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bpdyweight Lunges in Place x 45 seconds
Hip Thrusts x 45 seconds
Crunches x 45 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.
Roll on PVC pipe: Triceps
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
3 sets
Situps x 15-20
Rest 30 sec
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
Pushups x AMAP
Broomstick Good Mornings x 20-25
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Bodyweight One Leg Split Squats x 6-8 each side (easy, just focus on the stretch in the hip and maximizing the depth of the squat on these today)
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)
Cobras x 10-15
Lunge Jumps x 6 each side
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bpdyweight Lunges in Place x 45 seconds
Hip Thrusts x 45 seconds
Crunches x 45 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.
Roll on PVC pipe: Triceps
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
2 sets
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
3 sets
Leg Curls x 20, 15, 10 (take it easy on these today)
Dumbbell Good Mornings x 10-12 (take it easy on these today too)
Bodyweight One Leg Squat x 10 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Pullovers x 15
Flat Dumbbell Flyes x 13-15
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Light Intensity Semi Sprint on Treadmill at 1 Degree Incline for 60 sec
Rest 90 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.
Roll on PVC pipe: Triceps
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
2 sets
Vacuums x 2
Crunches x 20
Cobras x 10
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
3 sets
Leg Curls x 20, 15, 10 (take it easy on these today)
Dumbbell Good Mornings x 10-12 (take it easy on these today too)
Bodyweight One Leg Squat x 10 each leg
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Pullovers x 15
Flat Dumbbell Flyes x 13-15
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Light Intensity Semi Sprint on Treadmill at 1 Degree Incline for 60 sec
Rest 90 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
8/15/20
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Lightly Weighted Ball Crunches x 15-20 reps
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Reverse Crunches x 20
Rest 30 sec
3 sets
Leg Curls x 15, 10, 10
Hyperextensions x 8-10 (we're keeping these easy today)
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 6 each side
Incline Dumbbell Press x 12, 10, 8
Incline Dumbbell Rows x 12, 10, 8
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Jump Rope x 30 seconds
Bodyweight Lunges x 60 seconds
Situps x 45 seconds
Rockups x 45 seconds
Cobras x 15
Squat Jumps x 30 seconds
Mountain Climbers x 30 seconds
Rest 90 sec and stretch or Roll Hams, Quads, and/or piriformis
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.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Lightly Weighted Ball Crunches x 15-20 reps
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Reverse Crunches x 20
Rest 30 sec
3 sets
Leg Curls x 15, 10, 10
Hyperextensions x 8-10 (we're keeping these easy today)
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Dumbbell Snatch x 6 each side
Incline Dumbbell Press x 12, 10, 8
Incline Dumbbell Rows x 12, 10, 8
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Jump Rope x 30 seconds
Bodyweight Lunges x 60 seconds
Situps x 45 seconds
Rockups x 45 seconds
Cobras x 15
Squat Jumps x 30 seconds
Mountain Climbers x 30 seconds
Rest 90 sec and stretch or Roll Hams, Quads, and/or piriformis
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.
Roll on PVC pipe: Triceps
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
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Lightly Weighted Ball Crunches x 15-20 reps
Rest 30 sec
3 sets
Leg Curls x 15, 10, 8
Pushups x AMAP
Hyperextensions x 15-18
Renegade Row x 6-8 each side
Bodyweight One Leg Split Squat x 6-8 each
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Lunge Jumps x 8 each leg
Rear Laterals x 15, 12, 10
Squat Jumps x 8 each leg
Side Laterals x 15, 12, 10
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
4 sets
Lightly Weighted Ball Crunches x 15-20 reps
Rest 30 sec
3 sets
Leg Curls x 15, 10, 8
Pushups x AMAP
Hyperextensions x 15-18
Renegade Row x 6-8 each side
Bodyweight One Leg Split Squat x 6-8 each
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Lunge Jumps x 8 each leg
Rear Laterals x 15, 12, 10
Squat Jumps x 8 each leg
Side Laterals x 15, 12, 10
Hip Thrusts x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Treadmill Sprint x 60 sec at 1 degree incline
Rest 90 sec
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
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.
Roll on PVC pipe: Triceps
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
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Leg Curls x 15, 10, 8
Incline Dumbbell Press x 12, 10, 8
Hyperextensions x 15-18
Wide Grip Pulldowns 12, 10, 8
Bodyweight Walking Lunges x 10 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bosu Crunch Knee Knee x 8
Rockups x 20
Weighted Crunches x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Rear Laterals x 10-15
Rear Cable Crossover x 10-15
Floor Cobra x 12-15
Lunge Jumps x 10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
2 sets
Jump Rope x 60 sec
Burpees x 10
Mountain Climbers x 30 sec
Bodyweight Squat x 20
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.
Roll on PVC pipe: Triceps
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
2 sets
Vacuums x 2
Hanging Knee Raises x 12-15
Crunches x 20
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Leg Curls x 15, 10, 8
Incline Dumbbell Press x 12, 10, 8
Hyperextensions x 15-18
Wide Grip Pulldowns 12, 10, 8
Bodyweight Walking Lunges x 10 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Bosu Crunch Knee Knee x 8
Rockups x 20
Weighted Crunches x 15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Rear Laterals x 10-15
Rear Cable Crossover x 10-15
Floor Cobra x 12-15
Lunge Jumps x 10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
2 sets
Jump Rope x 60 sec
Burpees x 10
Mountain Climbers x 30 sec
Bodyweight Squat x 20
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
8/3/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 15 each side
Crunches x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
5 sets
Reverse Crunches x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Hyperextensions x 10-15
Flat Flyes x 15, 12, 10 (increasing weight each set)
Leg Curls x 15, 10, 8 (increasing weight each set)
Dumbbell Pullovers x 15, 12, 10 (increasing weight)
Lunge Jumps x 8 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 12-15
Bodyweight One Leg Split Squat x 8-10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Treadmill Sprint at 15 degree Incline x 30 sec
Rest 15 seconds while you adjust treadmill speed down
Active rest 90 seconds by walking very slowly on 15 degree incline
Rest 15 seconds while you adjust treadmill speed up
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
Vacuums x 3
Leg Slides x 15 each side
Crunches x 15
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
5 sets
Reverse Crunches x 15-20
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Hyperextensions x 10-15
Flat Flyes x 15, 12, 10 (increasing weight each set)
Leg Curls x 15, 10, 8 (increasing weight each set)
Dumbbell Pullovers x 15, 12, 10 (increasing weight)
Lunge Jumps x 8 each leg
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 12-15
Bodyweight One Leg Split Squat x 8-10 each leg
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
3 sets
Treadmill Sprint at 15 degree Incline x 30 sec
Rest 15 seconds while you adjust treadmill speed down
Active rest 90 seconds by walking very slowly on 15 degree incline
Rest 15 seconds while you adjust treadmill speed up
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
7/31/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 2
Leg Slides x 10 each side
Crunches x 20
Bird Dog x 10 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Incline Dumbbell Press x 12, 10, 8 (increasing weight each set)
One Arm Dumbbell Rows x 12, 10, 8 each side (increasing weight each set)
Dumbbell Good Mornings x 12-15
Lunge Jumps x 6 each leg
Squat Jumps x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Situps x 15-20
Rockups x 20
Crunches x 20
Floor Cobra x 12-15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Bodyweight One Leg Split Squat x 8-10 each leg
Plank x 40-60 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
1 set
Deep Dumbbell Front Squat x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Treadmill Sprint at 2 degree Incline x 60 sec
Rest 2 min
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 sets
Vacuums x 2
Leg Slides x 10 each side
Crunches x 20
Bird Dog x 10 each side
Rest 90 seconds and Roll Quads, Stretch or Hamstrings, and piriformis
3 sets
Incline Dumbbell Press x 12, 10, 8 (increasing weight each set)
One Arm Dumbbell Rows x 12, 10, 8 each side (increasing weight each set)
Dumbbell Good Mornings x 12-15
Lunge Jumps x 6 each leg
Squat Jumps x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Situps x 15-20
Rockups x 20
Crunches x 20
Floor Cobra x 12-15
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Bodyweight One Leg Split Squat x 8-10 each leg
Plank x 40-60 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
1 set
Deep Dumbbell Front Squat x 30
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Treadmill Sprint at 2 degree Incline x 60 sec
Rest 2 min
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
7/29/20
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.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Rockups x 20
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Crunches x 25
Rest 30 seconds
2 Sets
Incline Dumbbell Press x 8-10
Lunge Jumps x 5 each leg
Leg Curls x 12, 10, 8
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Hyperextensions x 12-15
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Cobras x 10
Plank x 30-60 sec
Deep Dumbbell Front Squats x 15
Lunges x 60 seconds
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
4 sets
Treadmill Sprints at 1 degree incline x 60 sec
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Rockups x 20
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Crunches x 25
Rest 30 seconds
2 Sets
Incline Dumbbell Press x 8-10
Lunge Jumps x 5 each leg
Leg Curls x 12, 10, 8
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Hyperextensions x 12-15
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Cobras x 10
Plank x 30-60 sec
Deep Dumbbell Front Squats x 15
Lunges x 60 seconds
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
4 sets
Treadmill Sprints at 1 degree incline x 60 sec
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
7/27/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
3 sets
Hanging Knee Raises x 15
Rest 30 seconds
4 sets
Rockups x 25
Rest 30 seconds
3 sets
Hyperextensions x 12-15
Calf Raises x 30
Leg Curls x 15, 12, 10
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x 8-10
One Leg Splits Squats x 12 each leg with a broomstick on back
Stationary Lunge Pulse x 10-12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
GTIC (get through it circuit)
3 sets
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Situps x 60 seconds
Lunges in Place x 60 seconds
Crunches x 60 seconds
Rest 30 sec
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
3 sets
Hanging Knee Raises x 15
Rest 30 seconds
4 sets
Rockups x 25
Rest 30 seconds
3 sets
Hyperextensions x 12-15
Calf Raises x 30
Leg Curls x 15, 12, 10
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Pushups x 8-10
One Leg Splits Squats x 12 each leg with a broomstick on back
Stationary Lunge Pulse x 10-12 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
GTIC (get through it circuit)
3 sets
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Situps x 60 seconds
Lunges in Place x 60 seconds
Crunches x 60 seconds
Rest 30 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
7/25/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Ball Crunches x 25
Rest 30 seconds
3 sets
Hyperextensions x 8-10
Weighted Crunches x 20-25
Leg Curls x 15-20 (go light on these today)
Calf Raises x 20
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Flat Flyes x 10-12
Light Weight Dumbbell Step Ups x 20 left leg
Pushup Position x 30-45 sec
Light Weight Dumbbell Step Ups x 20 left leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
60 sec semi-sprint at 1 degree incline and a speed that you could have probably done for 70-80 seconds
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Vacuums x 3
Leg Slides x 10 each side
Crunches x 15
Cobras x 10
Rest 60 sec and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Ball Crunches x 25
Rest 30 seconds
3 sets
Hyperextensions x 8-10
Weighted Crunches x 20-25
Leg Curls x 15-20 (go light on these today)
Calf Raises x 20
Rest 90 seconds and stretch hamstrings with leg up
2 sets
Flat Flyes x 10-12
Light Weight Dumbbell Step Ups x 20 left leg
Pushup Position x 30-45 sec
Light Weight Dumbbell Step Ups x 20 left leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
60 sec semi-sprint at 1 degree incline and a speed that you could have probably done for 70-80 seconds
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
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 3
Leg Slides x 15 each side
Crunches x 15
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 15
Rest 30-60 seconds
3 sets
Bosu Ball Balance x 30 sec
Wide Grip Pulldowns x 12, 10, 8
Leg Curls x 12, 10, 8
Hyperextensions x 8-10
Calf Raises x 40
Rest 60-90 seconds
GTIC: (Get Through It Circuit)
3 sets
Dumbbell Step Ups x 10 each leg
Lunge Pulse x 15 each leg
Situps x 15
Crunches x 40
Pushup Position x 30-45 sec
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
GTIC: (Get Through It Circuit)
1 set
Burpees x 8-10
Bicycles x 25 each side
Mountain Climbers x 20 each leg
Bodyweight Squats x 20
Crunches x 25
Rest 90 sec
1 set
Jog 5+ min at 2 degree incline
Walk slow 5+ min
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
Vacuums x 3
Leg Slides x 15 each side
Crunches x 15
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 15
Rest 30-60 seconds
3 sets
Bosu Ball Balance x 30 sec
Wide Grip Pulldowns x 12, 10, 8
Leg Curls x 12, 10, 8
Hyperextensions x 8-10
Calf Raises x 40
Rest 60-90 seconds
GTIC: (Get Through It Circuit)
3 sets
Dumbbell Step Ups x 10 each leg
Lunge Pulse x 15 each leg
Situps x 15
Crunches x 40
Pushup Position x 30-45 sec
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
GTIC: (Get Through It Circuit)
1 set
Burpees x 8-10
Bicycles x 25 each side
Mountain Climbers x 20 each leg
Bodyweight Squats x 20
Crunches x 25
Rest 90 sec
1 set
Jog 5+ min at 2 degree incline
Walk slow 5+ min
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
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.
I know you won't feel like doing this workout this week. But I know you're going to Colorado in less than a month so we need to do everything we can to get you as ready for hikes as possible. Do your best! :)
3 sets
Vacuums x 2
Leg Slides x 15 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Crunches x 20 (breathe out forcefully and COMPLETELY with every rep, similar to the way you do on a vacuum, the more air you breathe out, the tighter your abs can contract and the further you can crunch your torso)
Rest 30 seconds
3 sets
Overhead Dumbbell Press x 12, 10, 8
Leg Curls x 15, 12, 10
Dumbbell Good Mornings x 15, 12, 10
Hyperextensions x 8-10
Calf Raises x 30
Rest 60-90 seconds
3 sets
Side Laterals x 10-12
Dumbbell Pullovers x 15, 12, 10
Split Squats x 15 each
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Burpees x 8-10
Situps x 15
Mountain Climbers x 15-20 each leg
Rockups x 25
Jump rope x 30 sec
Bodyweight Squats x 20
Crunches x 25
No rest
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.
I know you won't feel like doing this workout this week. But I know you're going to Colorado in less than a month so we need to do everything we can to get you as ready for hikes as possible. Do your best! :)
3 sets
Vacuums x 2
Leg Slides x 15 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Bosu Crunches x 20 (breathe out forcefully and COMPLETELY with every rep, similar to the way you do on a vacuum, the more air you breathe out, the tighter your abs can contract and the further you can crunch your torso)
Rest 30 seconds
3 sets
Overhead Dumbbell Press x 12, 10, 8
Leg Curls x 15, 12, 10
Dumbbell Good Mornings x 15, 12, 10
Hyperextensions x 8-10
Calf Raises x 30
Rest 60-90 seconds
3 sets
Side Laterals x 10-12
Dumbbell Pullovers x 15, 12, 10
Split Squats x 15 each
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Burpees x 8-10
Situps x 15
Mountain Climbers x 15-20 each leg
Rockups x 25
Jump rope x 30 sec
Bodyweight Squats x 20
Crunches x 25
No rest
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
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.
We're going to get less rest and thus less rolling and stretching DURING the workout sometimes while we're working on leaning/fat loss, so it is crucial that you get plenty of rolling before workout and plenty of rolling and stretching after workout.
3 sets
Vacuums x 2
Leg Slides x 15 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 10-15 (breathe out forcefully and COMPLETELY with every rep, similar to the way you do on a vacuum, the more air you breathe out, the tighter your abs can contract and the further you can crunch your torso)
Rest 30 seconds
3 sets
Leg Curls x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10 (2 handed today)
Bosu Crunch Knee Knee x 10 each side
Rockups x 25
Jump Rope 60 seconds
3 sets
Flat Dumbbell Bench Press x 12, 9, 6
Dumbbell Pullovers x 15, 12, 10
Split Squats x 12, 8, 6 each
Dumbbell Pullovers x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
15 Degree Hill Sprints x 30 sec
Rest 90 sec
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
We're going to get less rest and thus less rolling and stretching DURING the workout sometimes while we're working on leaning/fat loss, so it is crucial that you get plenty of rolling before workout and plenty of rolling and stretching after workout.
3 sets
Vacuums x 2
Leg Slides x 15 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Reverse Crunches x 10-15 (breathe out forcefully and COMPLETELY with every rep, similar to the way you do on a vacuum, the more air you breathe out, the tighter your abs can contract and the further you can crunch your torso)
Rest 30 seconds
3 sets
Leg Curls x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10 (2 handed today)
Bosu Crunch Knee Knee x 10 each side
Rockups x 25
Jump Rope 60 seconds
3 sets
Flat Dumbbell Bench Press x 12, 9, 6
Dumbbell Pullovers x 15, 12, 10
Split Squats x 12, 8, 6 each
Dumbbell Pullovers x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
15 Degree Hill Sprints x 30 sec
Rest 90 sec
Cooldown
Roll IT bands and quads thoroughly. Roll hips and pirirformis thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
7/14/20
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.
We're going to get less rest and thus less rolling and stretching DURING the workout sometimes while we're working on leaning/fat loss, so it is crucial that you get plenty of rolling before workout and plenty of rolling and stretching after workout.
3 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Weighted Crunches x 25 (breathe out forcefully with every rep, similar to the way you do on a vacuum)
Rest 30 seconds
3 sets
Leg Curls x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bicycles x 25 each side
Jump Rope 60 seconds
Rest 60 sec
2 sets
Flat Dumbbell Flyes x 15, 12
Lightweight Deep Dumbbell Front Squats x 20
Dumbbell Pullovers x 20,15
Bodyweight Lunges in Place x 15-20 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Low Incline Dumbbell Rear Laterals x 15, 12
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 15, 12
Jump Rope 60 seconds
Rest 60 seconds
1 set
This is likely going to feel REALLY hard this time. Take it easy on the jogging portion and don't go full effort on the sprinting portion. Just let the body get introduced to the concept at a lower intensity for now. We will build up from here, no need to pass today :).
JUST GET THROUGH IT EVEN IF ITS FAIRLY LOW EFFORT ON IT TODAY, THAT'S TOTALLY FINE
Jog super slow or walk medium/fast for 3 min
Light Effort Sprint 60 seconds
Jog super slow or walk medium/fast for 5 min
Light Effort Sprint 30 seconds
Jog super slow or walk medium/fast for 5 min
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.
We're going to get less rest and thus less rolling and stretching DURING the workout sometimes while we're working on leaning/fat loss, so it is crucial that you get plenty of rolling before workout and plenty of rolling and stretching after workout.
3 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, roll piriformis, and roll anything else that seems to need it
5 sets
Weighted Crunches x 25 (breathe out forcefully with every rep, similar to the way you do on a vacuum)
Rest 30 seconds
3 sets
Leg Curls x 15, 12, 10
Dumbbell Stiff Leg Deadlift x 15, 12, 10
Bicycles x 25 each side
Jump Rope 60 seconds
Rest 60 sec
2 sets
Flat Dumbbell Flyes x 15, 12
Lightweight Deep Dumbbell Front Squats x 20
Dumbbell Pullovers x 20,15
Bodyweight Lunges in Place x 15-20 each leg
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Low Incline Dumbbell Rear Laterals x 15, 12
Lying Dumbbell Tricep Extensions x 12-15
Seated Hammer Curls x 15, 12
Jump Rope 60 seconds
Rest 60 seconds
1 set
This is likely going to feel REALLY hard this time. Take it easy on the jogging portion and don't go full effort on the sprinting portion. Just let the body get introduced to the concept at a lower intensity for now. We will build up from here, no need to pass today :).
JUST GET THROUGH IT EVEN IF ITS FAIRLY LOW EFFORT ON IT TODAY, THAT'S TOTALLY FINE
Jog super slow or walk medium/fast for 3 min
Light Effort Sprint 60 seconds
Jog super slow or walk medium/fast for 5 min
Light Effort Sprint 30 seconds
Jog super slow or walk medium/fast for 5 min
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
7/11/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Vacuums x 2
Bird Dog x 10 each side
Situps x 15-20
Bicycles x 25 each side
Rest 90 seconds and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Pushups on the ground x 8
Broomstick Good Mornings x 15-20 (f the other ladies can't do this correctly, let them skip it so they don't hurt their lower backs)
Lunge Jumps x 6 each leg
Squat Jumps x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 15
Bodyweight One Leg Split Squat x 10 each leg
Plank x 45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
2 sets
Deep Bodyweight Squat x 30 (go super low like we've been doing on the Dumbbell Front Squat)
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Hill Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
Vacuums x 2
Bird Dog x 10 each side
Situps x 15-20
Bicycles x 25 each side
Rest 90 seconds and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Pushups on the ground x 8
Broomstick Good Mornings x 15-20 (f the other ladies can't do this correctly, let them skip it so they don't hurt their lower backs)
Lunge Jumps x 6 each leg
Squat Jumps x 10
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
2 sets
Floor Cobra x 15
Bodyweight One Leg Split Squat x 10 each leg
Plank x 45 sec
Rest 90 seconds and Roll IT Bands or Inner Thighs, and stretch Quads or pecs between each set
2 sets
Deep Bodyweight Squat x 30 (go super low like we've been doing on the Dumbbell Front Squat)
Rest 90 sec and stretch or Roll Quads, Hamstrings, and piriformis
3 sets
Hill Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
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.
3 sets
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
2 sets
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Rows x 15, 12, 10
Lunge Jumps x 6 each leg
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 20,15,12
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Overhead Dumbbell Press x 15, 12, 10
Squat Jumps x 10
Seated Hammer Curls x 15, 12, 10
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
1 sets This is likely going to feel REALLY hard this first time. Take it easy on the jogging portion and don't go full effort on the sprinting portion. Just let the body get introduced to the concept at a lower intensity for now. We will build up from here, no need to pass out on this first go at it :).
Jog super slow or walk medium/fast for 3 min
Light Effort Sprint 60 seconds
Jog super slow or walk medium/fast for 5 min
Light Effort Sprint 30 seconds
Jog super slow or walk medium/fast for 5 min
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
Vacuums x 2
Leg Slides x 8-10 each side
Bird Dog x 10 each side
Bosu Ball Crunches x 15-20
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
2 sets
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
3 sets
One Arm Dumbbell Rows x 15, 12, 10
Lunge Jumps x 6 each leg
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 20,15,12
Low Incline Dumbbell Rear Laterals x 15, 12, 10
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Overhead Dumbbell Press x 15, 12, 10
Squat Jumps x 10
Seated Hammer Curls x 15, 12, 10
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
1 sets This is likely going to feel REALLY hard this first time. Take it easy on the jogging portion and don't go full effort on the sprinting portion. Just let the body get introduced to the concept at a lower intensity for now. We will build up from here, no need to pass out on this first go at it :).
Jog super slow or walk medium/fast for 3 min
Light Effort Sprint 60 seconds
Jog super slow or walk medium/fast for 5 min
Light Effort Sprint 30 seconds
Jog super slow or walk medium/fast for 5 min
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
7/5/20
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
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
2 sets
Wide Grip Pulldowns x 15, 12
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Incline Dumbbell Press x 15
Lunge Jumps x 3 each leg
Incline Dumbbell Curls x 15
Standing Calf Raise x 15-20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Light Sprint on Treadmill at 2 degree incline x 60 sec (don't give max effort, just feel a good long stride and let it loosen the hips and feel good)
Rest 2 min and stretch hams, calves, or quads if you have the energy
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 sets
Bird Dog x 10 each side
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Situps x 10
Bosu Ball Crunches x15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll piriformis
2 sets
Wide Grip Pulldowns x 15, 12
Low Incline Dumbbell Rear Laterals x 12-15
Bodyweight Lunges in Place x 8-10 each leg
Dumbbell Pullovers x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
2 sets
Incline Dumbbell Press x 15
Lunge Jumps x 3 each leg
Incline Dumbbell Curls x 15
Standing Calf Raise x 15-20
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
2 sets
Light Sprint on Treadmill at 2 degree incline x 60 sec (don't give max effort, just feel a good long stride and let it loosen the hips and feel good)
Rest 2 min and stretch hams, calves, or quads if you have the energy
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
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Leg Curls x 15-20
Weighted Crunches x 25
Dumbbell Good Mornings x 15, 12, 10 (start very light and increase weight a little each set)
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Incline Dumbbell Row x 20, 15, 12 (start light and increase weight each set)
Rear Cable Crossover x 20, 15, 12 (same)
Dumbbell Pullovers x 20, 15, 12 (same)
Situps x 15
Rockups x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 20, 15, 12 (same)
Lunge Jumps x 5 each leg
Deep Dumbbell Front Squat x 20, 15, 12 (same)
Squat Jumps x 8
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Long Sprints on Treadmill at 2 degree incline x 90 sec, 75 sec, 60 sec
Rest 2 min
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
Leg Curls x 15-20
Weighted Crunches x 25
Dumbbell Good Mornings x 15, 12, 10 (start very light and increase weight a little each set)
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Incline Dumbbell Row x 20, 15, 12 (start light and increase weight each set)
Rear Cable Crossover x 20, 15, 12 (same)
Dumbbell Pullovers x 20, 15, 12 (same)
Situps x 15
Rockups x 15
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Side Laterals x 20, 15, 12 (same)
Lunge Jumps x 5 each leg
Deep Dumbbell Front Squat x 20, 15, 12 (same)
Squat Jumps x 8
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Long Sprints on Treadmill at 2 degree incline x 90 sec, 75 sec, 60 sec
Rest 2 min
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
6/27/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15
Rockups x 25
Bird Dog x 15 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Pushups on the ground x 5 only
Walking Lunges x 15 each side, 20 each side, 10 each side
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Floor Cobra x 15
Bicycles x 30 each side
Plank x 45 sec
Deep Bodyweight Squat x 30 (go super low like we were doing on the Dumbbell Front Squat)
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Hill Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
Situps x 15
Rockups x 25
Bird Dog x 15 each side
Broomstick Good Mornings x 15
Rest 2 minutes and Roll Quads, Stretch Hamstrings with Leg Up, and roll and Stretch Calves
3 sets
Pushups on the ground x 5 only
Walking Lunges x 15 each side, 20 each side, 10 each side
Rest 90 seconds and Roll or Stretch Quads, Stretch Hamstrings with Leg Up and Roll Lats or Stretch Calves
3 sets
Floor Cobra x 15
Bicycles x 30 each side
Plank x 45 sec
Deep Bodyweight Squat x 30 (go super low like we were doing on the Dumbbell Front Squat)
Rest 90 seconds and Roll IT Bands or Inner Thighs and Stretch Quads or stretch pecs between each set
3 sets
Hill Sprints x 60 sec, 60 sec, 30 sec
Rest 2 min
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
6/25/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15
Leg Curls x 20 reps
Weighted Crunches x 20
Dumbbell Good Mornings x 15
Rest 2 minutes and Stretch Hamstrings with Leg Up and roll and Stretch Calves thoroughly
2 sets
Flat Flyes x 15, 12
Rockups x 25
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
2 sets
Wide Grip Pulldowns x 15, 12, 10
Plank x 45-60
Deep Dumbbell Front Squat x 15
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
5 sets
Bosu Ball Crunches x 25
Rest 30 sec
3 sets
Dumbbell Pullovers x 15, 12, 10
Side Laterals x 15
Seated Dumbbell Hammer Curls x 15
Bicycles x 20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Situps x 15
Leg Curls x 20 reps
Weighted Crunches x 20
Dumbbell Good Mornings x 15
Rest 2 minutes and Stretch Hamstrings with Leg Up and roll and Stretch Calves thoroughly
2 sets
Flat Flyes x 15, 12
Rockups x 25
Bodyweight Walking Lunges x 8 each leg
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
2 sets
Wide Grip Pulldowns x 15, 12, 10
Plank x 45-60
Deep Dumbbell Front Squat x 15
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
5 sets
Bosu Ball Crunches x 25
Rest 30 sec
3 sets
Dumbbell Pullovers x 15, 12, 10
Side Laterals x 15
Seated Dumbbell Hammer Curls x 15
Bicycles x 20
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
6/20/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Leg Curls x 20 reps
Calf Raises x 20
Rest 2 minutes and Stretch Hamstrings with Leg Up and roll and Stretch Calves thoroughly
3 sets
Pushups on Floor x AMAP (warmup with a couple sets of a few bench pushups first though to get your body ready for the floor pushups)
Situps x 30
Bodyweight Walking Lunges x 10 each leg
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
Renegade Row x 8 each side
Bodyweight Split Squat Left Leg x 15 with broomstick on shoulders (go deep, stretch hip maximally, and drive up pushing from the hip on each rep)
Dumbbell Pullovers x 15, 12, 10
Bodyweight Split Squat Right Leg x 15 with broomstick on shoulders (go deep, stretch hip maximally, and drive up pushing from the hip on each rep)
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
2 sets
Bicycles x 20 each side
Tricep Rope Pushdowns x 20
Pushup Position Knee to Same Elbow x 5 each
Tricep Rope Pushdowns x 20
Rest 60 sec
3 sets
Hip Thrusts x 20
Rear Laterals x 15
Dumbbell Front Squats x 30 (go light and go super deep, also observe that you use your abs/core to push yourself up from the bottom of the squat and emphasize that aspect on each rep)
Rest 90 seconds and Foam Roll hamstrings, Stretch hamstrings, foam roll calves, and stretch calves
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
Leg Curls x 20 reps
Calf Raises x 20
Rest 2 minutes and Stretch Hamstrings with Leg Up and roll and Stretch Calves thoroughly
3 sets
Pushups on Floor x AMAP (warmup with a couple sets of a few bench pushups first though to get your body ready for the floor pushups)
Situps x 30
Bodyweight Walking Lunges x 10 each leg
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
Renegade Row x 8 each side
Bodyweight Split Squat Left Leg x 15 with broomstick on shoulders (go deep, stretch hip maximally, and drive up pushing from the hip on each rep)
Dumbbell Pullovers x 15, 12, 10
Bodyweight Split Squat Right Leg x 15 with broomstick on shoulders (go deep, stretch hip maximally, and drive up pushing from the hip on each rep)
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
2 sets
Bicycles x 20 each side
Tricep Rope Pushdowns x 20
Pushup Position Knee to Same Elbow x 5 each
Tricep Rope Pushdowns x 20
Rest 60 sec
3 sets
Hip Thrusts x 20
Rear Laterals x 15
Dumbbell Front Squats x 30 (go light and go super deep, also observe that you use your abs/core to push yourself up from the bottom of the squat and emphasize that aspect on each rep)
Rest 90 seconds and Foam Roll hamstrings, Stretch hamstrings, foam roll calves, and stretch calves
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
6/17/20
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
Broomstick Good Morning x 15
Weighted Crunches x 25
Rockups x 20
Plank x 30 seconds
Jump Rope x 30 sec
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
One Arm Dumbbell Bench Press x 10,7,5
Dumbbell Split Squat Left Leg x 8,6,4
Wide Grip Pulldowns x 10,7,5
Dumbbell Split Squat Right Leg x 8,6,4
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
3 sets
1-leg Stiff Leg Deadlift x 10 each
Rear Laterals x 15
Dumbbell Upright Rows x 8-10
Lunge Jumps x 5 each leg
Rest 90 seconds and Foam Roll hamstrings, Stretch hamstrings, foam roll calves, and stretch calves
3 sets
Treadmill Sprint at 2 degrees x 75 seconds
Rest 2 min
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
Broomstick Good Morning x 15
Weighted Crunches x 25
Rockups x 20
Plank x 30 seconds
Jump Rope x 30 sec
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
One Arm Dumbbell Bench Press x 10,7,5
Dumbbell Split Squat Left Leg x 8,6,4
Wide Grip Pulldowns x 10,7,5
Dumbbell Split Squat Right Leg x 8,6,4
Rest 90 seconds and Roll Lats and Stretch them or stretch pecs between each set
3 sets
1-leg Stiff Leg Deadlift x 10 each
Rear Laterals x 15
Dumbbell Upright Rows x 8-10
Lunge Jumps x 5 each leg
Rest 90 seconds and Foam Roll hamstrings, Stretch hamstrings, foam roll calves, and stretch calves
3 sets
Treadmill Sprint at 2 degrees x 75 seconds
Rest 2 min
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
6/15/20
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.
3 sets
Leg Curls x 20-25 with light weight
Weighted Bosu Ball Crunches x 15
Bird Dog x 8 each side
Jump Rope x 30 sec
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
Bench Pushups x 8-10
One Arm Dumbbell Rows x 5-7 each arm
Standing Calf Raise x 20
Dumbbell Good Morning x 12-15
Rest 90 seconds and Roll Hamstrings on Medicine Ball and Stretch Hamstrings with Leg Up and stretch pecs between each set
3 sets
Dumbbell Pullovers x 15 (focus on feeling a smooth stretch at the bottom of each rep, but never go completely limp in the shoulder joint)
Rear Laterals x 15
Seated Dumbbell Hammer Curls x 15
One Leg Bodyweight Split Squat x 10 each leg (focus primarily on depth, stretch, and range of motion)
Rest 90 seconds and Foam Roll Lats, Stretch Lats, foam roll quads, and stretch quads
3 sets
Treadmill Sprint at 15 degrees x 30 seconds
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Leg Curls x 20-25 with light weight
Weighted Bosu Ball Crunches x 15
Bird Dog x 8 each side
Jump Rope x 30 sec
Rest 90 seconds and Stretch Hamstrings with Leg Up and Stretch Calves
3 sets
Bench Pushups x 8-10
One Arm Dumbbell Rows x 5-7 each arm
Standing Calf Raise x 20
Dumbbell Good Morning x 12-15
Rest 90 seconds and Roll Hamstrings on Medicine Ball and Stretch Hamstrings with Leg Up and stretch pecs between each set
3 sets
Dumbbell Pullovers x 15 (focus on feeling a smooth stretch at the bottom of each rep, but never go completely limp in the shoulder joint)
Rear Laterals x 15
Seated Dumbbell Hammer Curls x 15
One Leg Bodyweight Split Squat x 10 each leg (focus primarily on depth, stretch, and range of motion)
Rest 90 seconds and Foam Roll Lats, Stretch Lats, foam roll quads, and stretch quads
3 sets
Treadmill Sprint at 15 degrees x 30 seconds
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
6/11/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Standing Calf Raises x 20
Rest 90 seconds and Stretch Hamstrings and Calves
3 sets
Flat Dumbbell Flyes x 12
Dumbbell Pullovers x 15
Stretch Pecs with Dumbbells x 60 seconds
Dumbbell Front Squat (go deep and use light weight) x 15 reps
Rest 60 seconds and foam roll lats
5 sets
Wide Grip Pulldowns x 15-20
Rear Laterals x 15
Tricep Rope Pushdowns x 15
Rest 60 seconds
4 sets
Treadmill Sprint at 2 degrees x 60 seconds
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Leg Curls x 15-20
Broomstick Good Mornings x 15-20
Standing Calf Raises x 20
Rest 90 seconds and Stretch Hamstrings and Calves
3 sets
Flat Dumbbell Flyes x 12
Dumbbell Pullovers x 15
Stretch Pecs with Dumbbells x 60 seconds
Dumbbell Front Squat (go deep and use light weight) x 15 reps
Rest 60 seconds and foam roll lats
5 sets
Wide Grip Pulldowns x 15-20
Rear Laterals x 15
Tricep Rope Pushdowns x 15
Rest 60 seconds
4 sets
Treadmill Sprint at 2 degrees x 60 seconds
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
6/9/20
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.
1 set
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Knee Pushups x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 60 sec
Rest 60 seconds
3 sets
Leg Curls x 15-20
Broomstick Good Mornings x 25
One Leg Stiff Leg Deadlift x 10 each side with no weight
Bodyweight Lunges in Place x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Overhead Dumbbell Press x 10
Incline Dumbbell Row x 10
Reverse Crunch x 8-10
One Leg Barbell Split Squat x 6 each leg
Rest 90 seconds
3 sets
Rear Laterals x 60 seconds
Side Laterals x 60 seconds
Hip Thrusts x 60 seconds
No Rest
2-3 sets
Hill Sprint at 15 degrees x 30 seconds
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
1 set
Jump Rope x 60 sec
Situps x 60 sec
Jump Rope x 60 sec
Knee Pushups x 60 sec
Jump Rope x 60 sec
Bodyweight Squats x 60 sec
Rest 60 seconds
3 sets
Leg Curls x 15-20
Broomstick Good Mornings x 25
One Leg Stiff Leg Deadlift x 10 each side with no weight
Bodyweight Lunges in Place x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Overhead Dumbbell Press x 10
Incline Dumbbell Row x 10
Reverse Crunch x 8-10
One Leg Barbell Split Squat x 6 each leg
Rest 90 seconds
3 sets
Rear Laterals x 60 seconds
Side Laterals x 60 seconds
Hip Thrusts x 60 seconds
No Rest
2-3 sets
Hill Sprint at 15 degrees x 30 seconds
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
6/5/20
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.
3 sets
Bird Dogs x 12 each side
Crunches x 25
No rest
3 sets
Broomstick Good Mornings x 25
Bodyweight Lunges in Place x 12 each side
Hip Thrusts x 25
Crunch with Leg Extension x 15 each side
One Leg Stiff Leg Deadlift x 10 each side with no weight
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Sprint Uphill x 45 seconds
Rest/walk slowly and/or stretch anything that needs it for 2 min
3 sets
Bench Pushups x 15-20
Burpees x 10
Mountain Climbers x 20 each side
Situps x 20
Calf Raises x 30 sec
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 Dogs x 12 each side
Crunches x 25
No rest
3 sets
Broomstick Good Mornings x 25
Bodyweight Lunges in Place x 12 each side
Hip Thrusts x 25
Crunch with Leg Extension x 15 each side
One Leg Stiff Leg Deadlift x 10 each side with no weight
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Sprint Uphill x 45 seconds
Rest/walk slowly and/or stretch anything that needs it for 2 min
3 sets
Bench Pushups x 15-20
Burpees x 10
Mountain Climbers x 20 each side
Situps x 20
Calf Raises x 30 sec
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
6/3/20
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.
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
Hyperextensions x 10
Rest 30 sec
2 sets
Leg Curls x 15
Bodyweight Lunges in Place x 8 each side
Standing Calf Raises x 20
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Flyes x 13-15
Wide Grip Pulldowns x 13-15
Bosu Crunch Knee Knee x 10 each
One Leg Bodyweight Split Squats x 8 each leg
Rest 90 seconds and roll lats and/or calves
2 sets
15 Degree Incline Sprints for 30 seconds
Rest and/or stretch anything that needs it for 2 min
2-3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Hammer Curls x 12-15
Incline Rear Laterals x 13-15
Flat Dumbbell Tricep Extensions x 13-15
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
Hyperextensions x 10
Rest 30 sec
2 sets
Leg Curls x 15
Bodyweight Lunges in Place x 8 each side
Standing Calf Raises x 20
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Flat Flyes x 13-15
Wide Grip Pulldowns x 13-15
Bosu Crunch Knee Knee x 10 each
One Leg Bodyweight Split Squats x 8 each leg
Rest 90 seconds and roll lats and/or calves
2 sets
15 Degree Incline Sprints for 30 seconds
Rest and/or stretch anything that needs it for 2 min
2-3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Hammer Curls x 12-15
Incline Rear Laterals x 13-15
Flat Dumbbell Tricep Extensions x 13-15
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
6/1/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Today is a welcome back workout after a likely exhausting and stressful weekend. It should help loosen and warm everything back up and be challenging enough to stimulate the body to kickstart it back, but not be overly exhausting.
3 sets
Bird Dog x 10 each side
Crunches x 25
Broomstick Good Mornings x 15-20
Rest 30 sec
3 sets
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Incline Dumbbell Press x 12-15
One Arm Dumbbell Row x 12-15 each arm
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Outdoor light sprint x 45 seconds
Rest/walk slowly and/or stretch anything that needs it for 2 min
2-3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Curls x 12-15
One Leg Bodyweight Split Squats x 5 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.
Today is a welcome back workout after a likely exhausting and stressful weekend. It should help loosen and warm everything back up and be challenging enough to stimulate the body to kickstart it back, but not be overly exhausting.
3 sets
Bird Dog x 10 each side
Crunches x 25
Broomstick Good Mornings x 15-20
Rest 30 sec
3 sets
Bodyweight Lunges in Place x 8 each side
Hip Thrusts x 25
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Incline Dumbbell Press x 12-15
One Arm Dumbbell Row x 12-15 each arm
Calf Raise x 20-30 reps
Rest 90 seconds and roll lats and/or calves
2 sets
Outdoor light sprint x 45 seconds
Rest/walk slowly and/or stretch anything that needs it for 2 min
2-3 sets
Dumbbell Pullovers x 12-15
Incline Dumbbell Curls x 12-15
One Leg Bodyweight Split Squats x 5 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
5/20/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 7 each side
Crunches x 35
Bodyweight Lunges x 5 each leg
No rest
4 sets
Pushups on the floor 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 Uphill at Light/Medium Effort x 30 seconds (light/medium effort because your body is not used to these right now, but your muscles are much stronger now than they were when we were doing Hill Sprints last...that combination makes it easier to get injured. Let the muscles and connective tissue begin to warm back up to the movement pattern without pushing it hard at first...take it easy on them today)
Rest/walk slowly and/or stretch anything that needs it for 2 min
2-3 sets
Bodyweight Split Squats x 8 each leg
Calf Raises x 25
Bodyweight Lunges x 8 each
Crunch with leg extension x 12 each leg
Rockups x 10-15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 7 each side
Crunches x 35
Bodyweight Lunges x 5 each leg
No rest
4 sets
Pushups on the floor 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 Uphill at Light/Medium Effort x 30 seconds (light/medium effort because your body is not used to these right now, but your muscles are much stronger now than they were when we were doing Hill Sprints last...that combination makes it easier to get injured. Let the muscles and connective tissue begin to warm back up to the movement pattern without pushing it hard at first...take it easy on them today)
Rest/walk slowly and/or stretch anything that needs it for 2 min
2-3 sets
Bodyweight Split Squats x 8 each leg
Calf Raises x 25
Bodyweight Lunges x 8 each
Crunch with leg extension x 12 each leg
Rockups x 10-15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/18/20
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.
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
Weighted Bosu Crunches x 15-20
Bodyweight Lunges x 5 each leg
No rest
3 sets
Dumbbell Stiff Leg Deadlift x 13-15
Overhead Dumbbell Press x 13-15
Hanging TRX Rows x 13-20
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2-3 sets
Side Laterals x 10-12
Lunge Jumps x 4 each side
Bodyweight Lunges x 8 each
Rest 60 seconds
2-3 sets
Standing Hammer Curls x 20
Lying Dumbbell Tricep Extension x 20
Squat Jumps x 15
Bodyweight Squats x 20
Rest 60-90 seconds
2 sets
Pullovers x 13-15
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
Weighted Bosu Crunches x 15-20
Bodyweight Lunges x 5 each leg
No rest
3 sets
Dumbbell Stiff Leg Deadlift x 13-15
Overhead Dumbbell Press x 13-15
Hanging TRX Rows x 13-20
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2-3 sets
Side Laterals x 10-12
Lunge Jumps x 4 each side
Bodyweight Lunges x 8 each
Rest 60 seconds
2-3 sets
Standing Hammer Curls x 20
Lying Dumbbell Tricep Extension x 20
Squat Jumps x 15
Bodyweight Squats x 20
Rest 60-90 seconds
2 sets
Pullovers x 13-15
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
5/16/20
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.
3 sets
Bird Dog x 10 each side
Weighted Bosu Crunches x 15-20
Dumbbell Good Morning x 12-15
Rest 60 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups on the Floor x AMAP
Renegade Row x 6-8 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
1 set
Light Sprint x 60 seconds
Rest 60-90 seconds
1 set
Jog x 3 minutes
Rest 60-90 seconds
2 sets
Swiss Ball Leg Curl x 15
Dumbbell Reverse Lunges x 10 each
Squat Jumps x 10
Rest 75 sec
2 sets
Pullovers x 13-15
Jump Rope x 60 sec
Situps x 30 sec
Bicycles x 30 sec
Jump Rope x 60 sec
Crunches x 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.
3 sets
Bird Dog x 10 each side
Weighted Bosu Crunches x 15-20
Dumbbell Good Morning x 12-15
Rest 60 sec and roll piriformis, roll quads, stretch hamstrings
3 sets
Pushups on the Floor x AMAP
Renegade Row x 6-8 each side
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
1 set
Light Sprint x 60 seconds
Rest 60-90 seconds
1 set
Jog x 3 minutes
Rest 60-90 seconds
2 sets
Swiss Ball Leg Curl x 15
Dumbbell Reverse Lunges x 10 each
Squat Jumps x 10
Rest 75 sec
2 sets
Pullovers x 13-15
Jump Rope x 60 sec
Situps x 30 sec
Bicycles x 30 sec
Jump Rope x 60 sec
Crunches x 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
5/14/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell Stiff Leg Deadlift x 10-12
Bench Pushups x AMAP
Bodyweight Lunges in place x 6 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Incline Dumbbell Row x 8-10
One Leg Split Squat x 12-15 each leg
Rest 75 sec
2 sets
Jump Rope x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Jump Rope x 60 sec
Rest 90 sec
2 sets
Pullovers x 13-15
Dumbbell Steps Ups x 10-12 each leg
Rest 60 seconds
1 set
Very light intensity sprint, not at full effort x 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Regular Crunches x 25
No rest
3 sets
Weighted Bosu Crunches x 15
Dumbbell Stiff Leg Deadlift x 10-12
Bench Pushups x AMAP
Bodyweight Lunges in place x 6 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2 sets
Incline Dumbbell Row x 8-10
One Leg Split Squat x 12-15 each leg
Rest 75 sec
2 sets
Jump Rope x 60 sec
Situps x 15
Crunch with Leg Extension x 12 each leg
Rockups x 20
Jump Rope x 60 sec
Rest 90 sec
2 sets
Pullovers x 13-15
Dumbbell Steps Ups x 10-12 each leg
Rest 60 seconds
1 set
Very light intensity sprint, not at full effort x 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/11/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg (do these extremely light today)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2-3 sets
Flat Dumbbell Bench Press x 10-12
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec
2-3 sets
One Arm Dumbbell Rows x 8 each side
Bodyweight One Leg Split Squats x 6 each leg
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 30
Rest 75 sec
2-3 sets
Pullovers x 12-15
Dumbbell Lunges in Place x 8 each leg
Standing Calf Raises x 25-30
Stretch Pecs with dumbbells x 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
Broomstick Good Mornings x 20
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlifts x 10 each leg (do these extremely light today)
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
2-3 sets
Flat Dumbbell Bench Press x 10-12
Crunch with Leg Extension x 12 each leg
Rockups x 20
Rest 90 sec
2-3 sets
One Arm Dumbbell Rows x 8 each side
Bodyweight One Leg Split Squats x 6 each leg
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 30
Rest 75 sec
2-3 sets
Pullovers x 12-15
Dumbbell Lunges in Place x 8 each leg
Standing Calf Raises x 25-30
Stretch Pecs with dumbbells x 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
5/8/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 25
Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
5 sets
Weighted Ball Crunches x 15
Rockups x 25
Rest 90 sec
3 sets
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 40
Rest 75 sec
3 sets
Flat Flyes x 15 reps
Hanging TRX Rows x 15-20
Squat Jumps x 15
Rest 60 seconds
1 set
Bodyweight Walking Lunges x 2 minutes
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 25
Weighted Crunches x 25
One Leg Stiff Leg Deadlifts x 12 each leg
Rest 90 sec and roll piriformis, roll quads, stretch hamstrings
5 sets
Weighted Ball Crunches x 15
Rockups x 25
Rest 90 sec
3 sets
Dumbbell Lunges in Place x 8 each leg
Hip Thrusts x 40
Rest 75 sec
3 sets
Flat Flyes x 15 reps
Hanging TRX Rows x 15-20
Squat Jumps x 15
Rest 60 seconds
1 set
Bodyweight Walking Lunges x 2 minutes
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/6/20
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.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bosu Crunches x 20
Dumbbell Stiff Leg Deadlift x 15
Walking Bodyweight Lunges x 12-15 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Pushups x AMAP (try one rep on the floor, if you get it, go for two, until you fail, then switch to Bench Pushups until you fail, if you get zero onthe floor, that's fine, we're just starting to test the waters)
Incline Dumbbell Row x 10,8,6 (increase weight each set)
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 sprint
Rest 120 seconds
3 sets
Dumbbell Pullovers x 15
Front Raises x 15
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Jump Rope x 2 minutes
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
Bosu Crunches x 20
Dumbbell Stiff Leg Deadlift x 15
Walking Bodyweight Lunges x 12-15 each leg
Rest 90 seconds and stretch or roll anything as needed
3 sets
Pushups x AMAP (try one rep on the floor, if you get it, go for two, until you fail, then switch to Bench Pushups until you fail, if you get zero onthe floor, that's fine, we're just starting to test the waters)
Incline Dumbbell Row x 10,8,6 (increase weight each set)
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 sprint
Rest 120 seconds
3 sets
Dumbbell Pullovers x 15
Front Raises x 15
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15
Jump Rope x 2 minutes
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
5/4/20
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.
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
Bosu Crunches x 15
No Rest
3 sets
Ball Crunches x 20
Ball Jack x 8-10
Dumbbell Stiff Leg Deadlift x 10
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 5-8 minutes continuously
Rest 90-120 seconds
3 sets
Incline Dumbbell Press x 10, 8, 6 (increase weight each set)
One Arm Dumbbell Row x 10, 8, 6 (increase weight each set)
One Leg Dumbbell Split Squats x 8, 6, 4 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Dumbbell Pullovers x 10
Low Incline Rear Laterals x 15
Walking Bodyweight Lunges x 15-20 each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
1 set
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Jump Rope 60 sec
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
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
Bosu Crunches x 15
No Rest
3 sets
Ball Crunches x 20
Ball Jack x 8-10
Dumbbell Stiff Leg Deadlift x 10
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 5-8 minutes continuously
Rest 90-120 seconds
3 sets
Incline Dumbbell Press x 10, 8, 6 (increase weight each set)
One Arm Dumbbell Row x 10, 8, 6 (increase weight each set)
One Leg Dumbbell Split Squats x 8, 6, 4 each leg (increase weight each set)
Rest 90 seconds and quickly roll lats, rotator cuffs, pecs, triceps, quads, or piriformis if any are tight
2 sets
Dumbbell Pullovers x 10
Low Incline Rear Laterals x 15
Walking Bodyweight Lunges x 15-20 each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
1 set
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Jump Rope 60 sec
Plank x 45-75 seconds
Crunch with Leg Extension x 12 each side
Regular Crunches x 25
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
5/1/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bosu Ball Crunches x 20
Broomstick Good Morning x 10-15
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-7 minutes continuously
Rest 90-120 seconds
2 sets
Incline Dumbbell Rows x 6-8
Dumbbell Pullovers x 10
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
One Arm Dumbbell Press x 8 each side
Dumbbell One Leg Split Squats x 12 reps each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
2 sets
Cobras x 15
Palms face back, low incline rear laterals x 12
Regular Low Incline Rear Laterals x 12
Calf Raises x 20-30 reps
2 sets
Jump Rope 60 sec
Seated Hammer Curls x 35-50 reps (super light weight)
Plank x 30-60 seconds
Crunch with Leg Extension x 12 each side
Jump Rope 60 sec
Lying Dumbbell Tricep Extension x 35-50 reps (super light weight)
Walking Lunges x 30 seconds
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
Bosu Ball Crunches x 20
Broomstick Good Morning x 10-15
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 10 each side
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-7 minutes continuously
Rest 90-120 seconds
2 sets
Incline Dumbbell Rows x 6-8
Dumbbell Pullovers x 10
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
One Arm Dumbbell Press x 8 each side
Dumbbell One Leg Split Squats x 12 reps each leg
Rest 60-90 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are still tight
2 sets
Cobras x 15
Palms face back, low incline rear laterals x 12
Regular Low Incline Rear Laterals x 12
Calf Raises x 20-30 reps
2 sets
Jump Rope 60 sec
Seated Hammer Curls x 35-50 reps (super light weight)
Plank x 30-60 seconds
Crunch with Leg Extension x 12 each side
Jump Rope 60 sec
Lying Dumbbell Tricep Extension x 35-50 reps (super light weight)
Walking Lunges x 30 seconds
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
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Incline Dumbbell Rows x 10
Dumbbell Pullovers x 20
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-6 minutes continuously
Rest 90-120 seconds
2 sets
Incline Dumbbell Press x 13-15
Rear Laterals x 12-15
One Leg Split Squats x 12 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 12
Incline Dumbbell Curls x 12
Walking Lunges x 20 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Morning x 10-15
Dumbbell Good Morning x 10-15
Weighted Crunches x 15-20
Incline Dumbbell Rows x 10
Dumbbell Pullovers x 20
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-6 minutes continuously
Rest 90-120 seconds
2 sets
Incline Dumbbell Press x 13-15
Rear Laterals x 12-15
One Leg Split Squats x 12 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Calf Raises x 30-40 reps
Seated Hammer Curls x 12
Incline Dumbbell Curls x 12
Walking Lunges x 20 seconds
Rest 60 seconds
2-3 sets
Plank x 30-60 seconds
Bosu Ball Crunches x 15
Rockups x 15
Rest 60 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/27/20
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.
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
Dumbbell Pullovers x 12
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-6 minutes continuously
Rest 90-120 seconds
5 sets
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
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
Dumbbell Pullovers x 12
Rest 90 seconds and stretch or foam roll quads
1 set
Jog 4-6 minutes continuously
Rest 90-120 seconds
5 sets
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
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
Weighted Crunch with leg extension x 10 each side
Reverse Crunch x 10
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Flat Flyes x 13-15
Rear Laterals x 13-15
Front Raises x 13-15
Ball Leg Curls x 15
Dumbbell Pullovers x 15
Rest 60 seconds and foam roll lats
1 set
Jog 3-5 minutes continuously
Rest 90-120 seconds
2-3 sets
Incline Dumbbell Curls x 15
Jump Rope 60 seconds
Lying Dumbbell Tricep Extension x 15
Jump Rope 60 seconds
Side Laterals x 15
Lunges in place x 30 seconds
Zero Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bird Dog x 10 each side
Broomstick Good Mornings x 25
Hip Thrusts x 40
Rest 90 seconds and stretch or foam roll quads
3 sets
Weighted Crunch with leg extension x 10 each side
Reverse Crunch x 10
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Flat Flyes x 13-15
Rear Laterals x 13-15
Front Raises x 13-15
Ball Leg Curls x 15
Dumbbell Pullovers x 15
Rest 60 seconds and foam roll lats
1 set
Jog 3-5 minutes continuously
Rest 90-120 seconds
2-3 sets
Incline Dumbbell Curls x 15
Jump Rope 60 seconds
Lying Dumbbell Tricep Extension x 15
Jump Rope 60 seconds
Side Laterals x 15
Lunges in place x 30 seconds
Zero Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/22/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Dumbbell Good Mornings x 15
Ball Leg Curls x 15
Dumbbell Stiff Leg Deadlift x 15
Rest 90 seconds and stretch or foam roll quads
3 sets
Flat Dumbbell Bench Press x 6-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5
Rest 60 seconds and foam roll lats
3-4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Reverse Crunches x 15-25
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 15 on the left leg only
Lunges in place x 15 on the right leg only
Tricep Band Pushdowns x 20
Rear Laterals x 20
No Rest
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dog x 10 each side
Dumbbell Good Mornings x 15
Ball Leg Curls x 15
Dumbbell Stiff Leg Deadlift x 15
Rest 90 seconds and stretch or foam roll quads
3 sets
Flat Dumbbell Bench Press x 6-8
Rest 30 seconds
One Arm Dumbbell Row x 3-5
Rest 60 seconds and foam roll lats
3-4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Reverse Crunches x 15-25
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Rest 60 seconds
3 sets
Step Ups x 15 left leg
Step Ups x 15 right leg
Lunges in place x 15 on the left leg only
Lunges in place x 15 on the right leg only
Tricep Band Pushdowns x 20
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
4/20/20
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
Bosu Crunches x 15-20
Dumbbell Good Mornings x 12
Bodyweight Squats x 12
Rest 90 seconds and stretch or foam roll whatever is tight
3 sets
One Leg Balance x 20 seconds each leg
Incline Dumbbell Hammer Curls x 10
Incline Dumbbell Tricep Extensions x 10
Rest/walk 60 seconds
3 sets
TRX Hanging Rows x 15-20
Flat Flyes x 15
Dumbbell Pullovers x 15-20 with fairly light weight
Bodyweight Side Lunge x 3 each side
Bodyweight 45 Degree Lunge x 3 each side
Bodyweight Lunge in Place x 3-5 each side
Rest 60-90 seconds
3 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Ball Crunches x 20
Plank x 30-60
Bosu Crunch x 15-20
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
Bosu Crunches x 15-20
Dumbbell Good Mornings x 12
Bodyweight Squats x 12
Rest 90 seconds and stretch or foam roll whatever is tight
3 sets
One Leg Balance x 20 seconds each leg
Incline Dumbbell Hammer Curls x 10
Incline Dumbbell Tricep Extensions x 10
Rest/walk 60 seconds
3 sets
TRX Hanging Rows x 15-20
Flat Flyes x 15
Dumbbell Pullovers x 15-20 with fairly light weight
Bodyweight Side Lunge x 3 each side
Bodyweight 45 Degree Lunge x 3 each side
Bodyweight Lunge in Place x 3-5 each side
Rest 60-90 seconds
3 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Ball Crunches x 20
Plank x 30-60
Bosu Crunch x 15-20
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
4/18/20
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.
Today will be hard FYI
3 sets
Broomstick Good Mornings x 25
Ball Jack x 8-10
Reverse Crunches x 10
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
2 sets
LIGHT Jog for 3-5 minutes continuously
Rest/walk 60 seconds
3 sets
One Arm Dumbbell Rows x 3 each arm (go as heavy as possible on these but keep your form perfectly strict)
Bench Pushups x AMAP-2 (perform 2 reps less than you maximum number of possible reps)
Rest 20 seconds
Dumbbell Pullovers x 8-10 (go as heavy as possible with perfectly strict form)
Rest 60-90 seconds
2 sets
Front Raises x 12-15
Jump rope x 60 sec
Side Laterals x 12-15
Burpees x 10
Mountain Climbers x 20
Rest 30 seconds
Rear Laterals x 12-15
Lunges in place x 60 seconds
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Today will be hard FYI
3 sets
Broomstick Good Mornings x 25
Ball Jack x 8-10
Reverse Crunches x 10
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
2 sets
LIGHT Jog for 3-5 minutes continuously
Rest/walk 60 seconds
3 sets
One Arm Dumbbell Rows x 3 each arm (go as heavy as possible on these but keep your form perfectly strict)
Bench Pushups x AMAP-2 (perform 2 reps less than you maximum number of possible reps)
Rest 20 seconds
Dumbbell Pullovers x 8-10 (go as heavy as possible with perfectly strict form)
Rest 60-90 seconds
2 sets
Front Raises x 12-15
Jump rope x 60 sec
Side Laterals x 12-15
Burpees x 10
Mountain Climbers x 20
Rest 30 seconds
Rear Laterals x 12-15
Lunges in place x 60 seconds
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/16/20
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 Bosu Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 12 reps
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Incline Dumbbell Press x 8-10
Incline Dumbbell Row x 6-8
Rest 60-90 seconds
2-3 sets
75 second sprint
Rest 75 seconds
2 sets
LIGHT Jog for 2-3 minutes continuously
Rest/walk 60 seconds
3 sets
Dumbbell Pullovers x 15
Dumbbell Front Squat x 15 reps
Bodyweight Walking Lunges x 15 each leg
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Weighted Bosu Ball Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 12 reps
Pushup Position Knee to Opposite Elbow x 6 each
Rest 30 seconds
3 sets
Incline Dumbbell Press x 8-10
Incline Dumbbell Row x 6-8
Rest 60-90 seconds
2-3 sets
75 second sprint
Rest 75 seconds
2 sets
LIGHT Jog for 2-3 minutes continuously
Rest/walk 60 seconds
3 sets
Dumbbell Pullovers x 15
Dumbbell Front Squat x 15 reps
Bodyweight Walking Lunges x 15 each leg
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/13/20
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
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Weighted Crunches x 15-20
Rest 60 seconds
4 sets
Dumbbell Pullovers x 10
One Leg Split Squat x 5 each leg
Flat Flyes x 10
Rest 60 seconds
3 sets
Bosu Crunch Knee Knee x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
Rest 90 seconds
2 sets
Dumbbell Stiff Leg Deadlift x 10
Bodyweight Lunges in Place x 15 each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bird Dogs x 10 each
One Leg Stiff Leg Deadlift x 10 each
Weighted Crunches x 15-20
Rest 60 seconds
4 sets
Dumbbell Pullovers x 10
One Leg Split Squat x 5 each leg
Flat Flyes x 10
Rest 60 seconds
3 sets
Bosu Crunch Knee Knee x 8 each
Rock Ups x 20
Light Jog for 2 minutes continuously
Rest 90 seconds
2 sets
Dumbbell Stiff Leg Deadlift x 10
Bodyweight Lunges in Place x 15 each leg
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/9/20
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.
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 on an object lower than a bench
One Arm Dumbbell Rows x 3-5
Weighted Bosu Crunch Knee Knee x 6-8 (go super slow on the way down on each rep)
Rest 60 seconds
2 sets
Broomstick Good Mornings x 15
Ball Leg Curls x 15
Bodyweight Lunges in Place x 10 each leg
Rest 60 seconds
3 sets
Flat Dumbbell Bench Press x 15 reps
Dumbbell Pullovers x 12-15
TRX Hanging Rows x 15-20
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 on an object lower than a bench
One Arm Dumbbell Rows x 3-5
Weighted Bosu Crunch Knee Knee x 6-8 (go super slow on the way down on each rep)
Rest 60 seconds
2 sets
Broomstick Good Mornings x 15
Ball Leg Curls x 15
Bodyweight Lunges in Place x 10 each leg
Rest 60 seconds
3 sets
Flat Dumbbell Bench Press x 15 reps
Dumbbell Pullovers x 12-15
TRX Hanging Rows x 15-20
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
4/8/20
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.
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 30 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapdily)
Cobras x 15 reps
Rear Laterals x 15
Incline Rear Laterals x 15
Rest 90 seconds
3 sets
Bodyweight Lunges in Place x 15 reps each leg
Tricep Band Pushdowns x 15-25
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Bodyweight Lunges in Place x 30 seconds
Knee Pushups x 20 reps
Jump Rope x 30 seconds
Situps x 20 reps
Broomstick Good Mornings x 20
Crunch with Leg Extension x 15 each side
Rest 60 seconds
3 sets - Go Slow and Steady on this Circuit. Pace Yourself.
Burpees x 30 seconds
Bosu Crunches x 30 seconds
Mountain Climbers x 30 seconds
Rockups x 30 seconds
Pushup Position x 30 seconds
Rest 90 seconds
2 sets (your rear delts will get EXTREMELY exhausted from this and the weight you are using will drop rapdily)
Cobras x 15 reps
Rear Laterals x 15
Incline Rear Laterals x 15
Rest 90 seconds
3 sets
Bodyweight Lunges in Place x 15 reps each leg
Tricep Band Pushdowns x 15-25
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
4/6/20
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
Bird Dogs x 8 each side
Weighted Bosu Crunches x 20
Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Bodyweight Walking Lunge x 30 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Flat Dumbbell Bench Press x 8-10
One Arm Dumbbell Rows x 5 each arm
Hip Thrusts x 25 reps with a dumbbell or sandbag or something for added weight
Rest 90 seconds
4 sets - this will be very challenging
45 Second Sprint at 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 and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets
Rear Laterals x 10 as heavy as you can handle
Rear Laterals x 15 lighter weight
Side Laterals x 15 reps
Dumbbell Tricep Extensions x 15
Incline Dumbbell Hammer Curls x 15
Tricep Band Pushdowns x 15 (these are the same as regular tricep rope pushdowns but with a band instead of a rope and cable)
Incline Dumbbell Curls x 15
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
Weighted Bosu Crunches x 20
Broomstick Good Mornings x 15
Jump Rope x 30 seconds
Bodyweight Walking Lunge x 30 seconds
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Dumbbell Good Mornings x 15
Flat Dumbbell Bench Press x 8-10
One Arm Dumbbell Rows x 5 each arm
Hip Thrusts x 25 reps with a dumbbell or sandbag or something for added weight
Rest 90 seconds
4 sets - this will be very challenging
45 Second Sprint at 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 and stretch quads, calves, or hamstrings as needed if you have the energy
2 sets
Rear Laterals x 10 as heavy as you can handle
Rear Laterals x 15 lighter weight
Side Laterals x 15 reps
Dumbbell Tricep Extensions x 15
Incline Dumbbell Hammer Curls x 15
Tricep Band Pushdowns x 15 (these are the same as regular tricep rope pushdowns but with a band instead of a rope and cable)
Incline Dumbbell Curls x 15
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
4/2/20
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
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Weighted Bosu Crunches x 30 reps
Cobras x 15-20
Rest 30 seconds
2 sets
Low Incline Dumbbell Rear Laterals x 10-12
45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Dumbbell Pullovers x 12
Rest 90 sec
3 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 12
Lunge Jumps x 5 each
Rest 90 seconds
1 set - This is going to be VERY hard today. Your lungs may feel it more than ever before
90 Second Sprint at 90% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
1 Set
Burpees x 15
Mountain Climbers x 30 each leg
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
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
3 Sets
Weighted Bosu Crunches x 30 reps
Cobras x 15-20
Rest 30 seconds
2 sets
Low Incline Dumbbell Rear Laterals x 10-12
45 Degree Lunges x 4 each
Stepping Dumbbell Lunges in Place x 6 each
Dumbbell Pullovers x 12
Rest 90 sec
3 sets
Flat Dumbbell Flyes x 12
Swiss Ball Leg Curls x 12
Lunge Jumps x 5 each
Rest 90 seconds
1 set - This is going to be VERY hard today. Your lungs may feel it more than ever before
90 Second Sprint at 90% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
1 Set
Burpees x 15
Mountain Climbers x 30 each leg
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
4/1/20
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.
2 sets
Bird Dogs x 20 each side
Weighted Crunch with Leg Extension x 15 each side
Rest 10 seconds
Bosu Ball Crunches x 15-20
One Leg Stiff Leg Deadlift x 10 each side
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
2 Sets
Situps x 20
Jump Rope x 90 sec
No Rest
2 sets
Bench Pushups x AMAP
Rest 20 seconds
Assisted Parallel Grip Chinups x 5 (if possible...just do your best and see how this goes, its our first try EVER, so no stress)
Dumbbell Stiff Leg Deadlift x 10-12
Broomstick Good Mornings x 12
Rest 90 sec
2 sets (this will burn insanely badly)
Side Laterals x 15
Overhead Dumbbell Press x 15
Side Laterals x 15
Rest 90 seconds
2 Sets
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15 (don't drop the dumbbells on your face...arms can begin to feel like jello when there's no rest)
No Rest
3 sets - This is going to be VERY hard today. Your lungs may feel it more than ever before
60 Second Sprint at 75-80% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
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
Bird Dogs x 20 each side
Weighted Crunch with Leg Extension x 15 each side
Rest 10 seconds
Bosu Ball Crunches x 15-20
One Leg Stiff Leg Deadlift x 10 each side
Rest 60-90 sec and stretch and roll piriformis, hams, hips, and calves if needed.
2 Sets
Situps x 20
Jump Rope x 90 sec
No Rest
2 sets
Bench Pushups x AMAP
Rest 20 seconds
Assisted Parallel Grip Chinups x 5 (if possible...just do your best and see how this goes, its our first try EVER, so no stress)
Dumbbell Stiff Leg Deadlift x 10-12
Broomstick Good Mornings x 12
Rest 90 sec
2 sets (this will burn insanely badly)
Side Laterals x 15
Overhead Dumbbell Press x 15
Side Laterals x 15
Rest 90 seconds
2 Sets
Seated Hammer Curls x 15
Lying Dumbbell Tricep Extensions x 15 (don't drop the dumbbells on your face...arms can begin to feel like jello when there's no rest)
No Rest
3 sets - This is going to be VERY hard today. Your lungs may feel it more than ever before
60 Second Sprint at 75-80% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/30/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Broomstick Good Mornings x 20
Crunches x 15
Reverse Crunches x 15
Jumps Rope x 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
One Arm Dumbbell Bench Press x 6-8 reps (start with at least 15lbs today)
One Arm Dumbbell Rows x 6-8 reps (start with at least 20lbs today)
One Leg Bodyweight Split Squats x 12-15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Hanging Rows on TRX bands at about 45 degrees x 12-15
Low Incline Rear Laterals x 15
Rest 90 seconds
3 sets - This is going to be VERY hard today. Your lungs may feel it more than ever before
60 Second Sprint at 75-80% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
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
Broomstick Good Mornings x 20
Crunches x 15
Reverse Crunches x 15
Jumps Rope x 60 seconds
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
4 sets
One Arm Dumbbell Bench Press x 6-8 reps (start with at least 15lbs today)
One Arm Dumbbell Rows x 6-8 reps (start with at least 20lbs today)
One Leg Bodyweight Split Squats x 12-15 reps
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
Standing Bent Over Rear Laterals x 15
Hanging Rows on TRX bands at about 45 degrees x 12-15
Low Incline Rear Laterals x 15
Rest 90 seconds
3 sets - This is going to be VERY hard today. Your lungs may feel it more than ever before
60 Second Sprint at 75-80% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop.
Rest 60 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/27/20
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
Bosu Crunch Knee Knee
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
Incline Dumbbell Press x 6-8
Incline Dumbbell Row x 6-8
Lunge Jumps x 6 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Rear Laterals x 15
Dumbbell Pullovers x 15
Seated Hammer Curls x 15
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Dumbbell Step Ups x 12 each leg
Swiss Ball Leg Curls x 10
Lying Dumbbell Tricep Extensions x 15
Rest 60-90 seconds
2 sets
60 Second Sprint at only 60% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. They are still adjusting to their new workload and are going to be prone to being tight for a week or two. Don't injure them during the transition.
Rest 90 seconds
2 sets
Dumbbell Front Squats x 25
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Broomstick Good Mornings x 20
Bosu Crunch Knee Knee
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
Incline Dumbbell Press x 6-8
Incline Dumbbell Row x 6-8
Lunge Jumps x 6 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Rear Laterals x 15
Dumbbell Pullovers x 15
Seated Hammer Curls x 15
Rest 60-90 seconds
2 sets
One Leg Stiff Leg Deadlift x 15 each leg
Dumbbell Step Ups x 12 each leg
Swiss Ball Leg Curls x 10
Lying Dumbbell Tricep Extensions x 15
Rest 60-90 seconds
2 sets
60 Second Sprint at only 60% of max effort. - Make sure your hamstrings are loose enough BEFORE you do this, and if they don't feel right, just stop. They are still adjusting to their new workload and are going to be prone to being tight for a week or two. Don't injure them during the transition.
Rest 90 seconds
2 sets
Dumbbell Front Squats x 25
Rest 90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/25/20
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.
2 sets
Hip Thrusts x 20
Bosu Ball Crunches x 25
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x 5-10
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Dumbbell Split Squat x 6 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 12 each leg
Swiss Ball Leg Curls x 25
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Hip Thrusts x 20
Bosu Ball Crunches x 25
Broomstick Good Mornings x 20
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups x 5-10
Crunch with Leg Extension x 15 each
Pushup Position Knee to Same Elbow x 8 each
Jump Rope x 30 sec
Rest 60 seconds
2 sets
Dumbbell Pullovers x 15
One Leg Stiff Leg Deadlift x 10 each leg
One Leg Dumbbell Split Squat x 6 each leg
Rest 90 seconds
2 sets
Rear Laterals x 15
Floor Cobra x 12
Rear Laterals x 15
Rest 90 seconds
2 sets
Walking Dumbbell Lunges x 12 each leg
Swiss Ball Leg Curls x 25
Lying Dumbbell Tricep Extensions x 30-40
Rest 60-90 seconds
Cooldown
Roll IT bands and hamstrings thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
3/23/20
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.
2 sets
Bird Dog x 12 each side
Situps x 15
Weighted Crunches x 20
Broomstick Good Mornings x 20
Bodyweight Lunges x 8 each
Hip Thrusts x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
One Arm Dumbbell Bench Press x 6-8 each arm
Reverse Crunches x 15
Lunge Jumps x 5 each leg
Rest 90 seconds
2 sets
45 Degree Lunges x 8 each leg
Dumbbell Pullovers x 15
Rear Laterals x 15
Calf Raises x 25-30
Rest 90 seconds
2 sets
Seated Dumbbell Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Rest 60-90 seconds
2 sets
400 Meter (roughly) very LIGHT Sprint at 60% effort. Do not push your limit at all on these today. Focus on a long, loose, relaxed stride.
Rest 2 min 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.
2 sets
Bird Dog x 12 each side
Situps x 15
Weighted Crunches x 20
Broomstick Good Mornings x 20
Bodyweight Lunges x 8 each
Hip Thrusts x 15
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Leg Stiff Leg Deadlift x 10 each leg
One Arm Dumbbell Bench Press x 6-8 each arm
Reverse Crunches x 15
Lunge Jumps x 5 each leg
Rest 90 seconds
2 sets
45 Degree Lunges x 8 each leg
Dumbbell Pullovers x 15
Rear Laterals x 15
Calf Raises x 25-30
Rest 90 seconds
2 sets
Seated Dumbbell Curls x 15-20
Lying Dumbbell Tricep Extensions x 15-20
Dumbbell Wrist Curls x 15-20
Rest 60-90 seconds
2 sets
400 Meter (roughly) very LIGHT Sprint at 60% effort. Do not push your limit at all on these today. Focus on a long, loose, relaxed stride.
Rest 2 min 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
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.
Stretch and roll hamstrings before workout. Today will be easier than Wednesday and should help muscles recover and loosen from Wednesday's workout. I'm not saying it will be a walk in the park, but much easier and it should pump blood through the hamstrings and help them begin to loosen back up from Wednesday.. They are learning to work harder and do more things (this ultimately is one of the things that will keep your back and hips solid for the long run). They will temporarily get excessively sore and tight sometimes as we make this transition in their workload. Roll the IT bands, roll the hamstrings, roll the area between those two muscles, and stretch the hamstrings alot during this time and they'll come along just fine.
3 sets
Bird Dog x 12 each side
Situps x 15
Rockups x 15
One Leg Stiff Leg Deadlift WITHOUT WEIGHT TODAY x 15 each leg
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Dumbbell Good Mornings x 15
Overhead Dumbbell Press x 15
One Arm Dumbbell Row x 20 each
Calf Raises x 25-30
Rest 90 seconds
2 sets
One Leg Split Squat x 6 right leg leg
Weighted Crunches x 20
One Leg Split Squat x 6 left leg leg
Dumbbell Pullovers x 15
Cobras x 15 reps
Rest 90 seconds
1-2 sets
300 Meter (roughly) LIGHT Sprint. Do not push your limit today on these. Give them only about 70% of your best effort. Keep alot gas in the tank and just focus on a long loose relaxed stride.
Rest 2 min and stretch quads, calves, hamstrings
1 Set
Walking Lunges x 45 seonds continuously
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.
Stretch and roll hamstrings before workout. Today will be easier than Wednesday and should help muscles recover and loosen from Wednesday's workout. I'm not saying it will be a walk in the park, but much easier and it should pump blood through the hamstrings and help them begin to loosen back up from Wednesday.. They are learning to work harder and do more things (this ultimately is one of the things that will keep your back and hips solid for the long run). They will temporarily get excessively sore and tight sometimes as we make this transition in their workload. Roll the IT bands, roll the hamstrings, roll the area between those two muscles, and stretch the hamstrings alot during this time and they'll come along just fine.
3 sets
Bird Dog x 12 each side
Situps x 15
Rockups x 15
One Leg Stiff Leg Deadlift WITHOUT WEIGHT TODAY x 15 each leg
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Dumbbell Good Mornings x 15
Overhead Dumbbell Press x 15
One Arm Dumbbell Row x 20 each
Calf Raises x 25-30
Rest 90 seconds
2 sets
One Leg Split Squat x 6 right leg leg
Weighted Crunches x 20
One Leg Split Squat x 6 left leg leg
Dumbbell Pullovers x 15
Cobras x 15 reps
Rest 90 seconds
1-2 sets
300 Meter (roughly) LIGHT Sprint. Do not push your limit today on these. Give them only about 70% of your best effort. Keep alot gas in the tank and just focus on a long loose relaxed stride.
Rest 2 min and stretch quads, calves, hamstrings
1 Set
Walking Lunges x 45 seonds continuously
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
3/18/20
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.
This may look kindof easy but it will be challenging. Push yourself. You've got this! And don't overlook the last exercise on this one :)
3 sets
Bird Dog x 8 each side
Crunches x 20
One Leg Stiff Leg Deadlift without weight x 10 each leg
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups on an object lower than a bench x 3-5
Reverse Crunches with hands under a doorway x 10-15
Crunches x 20
Jump Rope x 30 seconds (if you have a jump rope) or Calf Raises x 20 if you don't
Rest 90 seconds
2 sets
Plank x 45-60 sec
One Leg Split Squat x 6-10 each leg
Cobras x 15 reps
Rest 90 seconds
2 sets
300 Meter (roughly) Sprint. This is about 1/5 of a mile if that helps gauge the distance
Rest 2 min and stretch quads, calves, hamstrings
1 Set
Walking Lunges x 2 minutes continuously
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.
This may look kindof easy but it will be challenging. Push yourself. You've got this! And don't overlook the last exercise on this one :)
3 sets
Bird Dog x 8 each side
Crunches x 20
One Leg Stiff Leg Deadlift without weight x 10 each leg
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
Bench Pushups on an object lower than a bench x 3-5
Reverse Crunches with hands under a doorway x 10-15
Crunches x 20
Jump Rope x 30 seconds (if you have a jump rope) or Calf Raises x 20 if you don't
Rest 90 seconds
2 sets
Plank x 45-60 sec
One Leg Split Squat x 6-10 each leg
Cobras x 15 reps
Rest 90 seconds
2 sets
300 Meter (roughly) Sprint. This is about 1/5 of a mile if that helps gauge the distance
Rest 2 min and stretch quads, calves, hamstrings
1 Set
Walking Lunges x 2 minutes continuously
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
3/16/20
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.
2 sets
Bird Dog x 8 each side
Crunches x 10
Hyperextensions x 15
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Arm Flat Dumbbell Bench Press x 4-6 each arm
One Arm Dumbbell Rows x 4-6 each arm
Situps x 20
Rockups x 15
Calf Raises x 40
Rest 60 seconds
4 sets
One Leg Split Squat x 6 each leg
Wide Grip Pulldowns x 30
Crunches x 50 reps
Incline Dumbbell Rear Laterals x 20
Rest 90 seconds
3 sets
60 second sprint at 1 degree
Rest 2 min 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.
2 sets
Bird Dog x 8 each side
Crunches x 10
Hyperextensions x 15
Bodyweight Lunges x 8 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
3 sets
One Arm Flat Dumbbell Bench Press x 4-6 each arm
One Arm Dumbbell Rows x 4-6 each arm
Situps x 20
Rockups x 15
Calf Raises x 40
Rest 60 seconds
4 sets
One Leg Split Squat x 6 each leg
Wide Grip Pulldowns x 30
Crunches x 50 reps
Incline Dumbbell Rear Laterals x 20
Rest 90 seconds
3 sets
60 second sprint at 1 degree
Rest 2 min 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
3/13/20
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.
2 sets
Bird Dog x 8 each side
Crunches x 10
Situps x 20
Floor Cobra x 15
Bodyweight Lunges x 5 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
60 second moderate speed sprint (not max speed) - if you have the space available to do this
Rest 2 min and stretch quads, calves, hamstrings
3 sets
Knee Pushups x AMAP (aim for 15 or more)
Bodyweight Lunges x 30 seconds
Rockups x 30 seconds
Bodyweight Squats x 30 secs
Plank x 30-60 sec
Calf Raises x 30 seconds
Rest 60 seconds
2 sets
Burpees x 5 reps
Bicycles x 15 each
Mountain Climbers x 15 each leg
Crunches x 25 reps
Rest 30 seconds
1 set
Bodyweight Squats x 60 reps
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.
2 sets
Bird Dog x 8 each side
Crunches x 10
Situps x 20
Floor Cobra x 15
Bodyweight Lunges x 5 each leg
Rest 2 min and stretch and roll piriformis, hams, hips, and calves.
2 sets
60 second moderate speed sprint (not max speed) - if you have the space available to do this
Rest 2 min and stretch quads, calves, hamstrings
3 sets
Knee Pushups x AMAP (aim for 15 or more)
Bodyweight Lunges x 30 seconds
Rockups x 30 seconds
Bodyweight Squats x 30 secs
Plank x 30-60 sec
Calf Raises x 30 seconds
Rest 60 seconds
2 sets
Burpees x 5 reps
Bicycles x 15 each
Mountain Climbers x 15 each leg
Crunches x 25 reps
Rest 30 seconds
1 set
Bodyweight Squats x 60 reps
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
3/10/20
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.
2 sets
Bird Dog x 8 each side
Bosu Crunches x 25 reps
Floor Cobra x 10
Bodyweight Step Ups x 10 each
Rest 90 sec and stretch and roll pirformis, hams, or hips.
2 sets
45 second Sprint at 8 degree Incline
Rest 2 min and stretch quads, calves, hamstrings
3 sets
Bench Pushups x AMAP
One Arm Dumbbell Row x 10 each arm
Situps x 15-20
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
Plank 45-60 sec
Bicycles x 15 each
Crunches x 25 reps
Dumbbell Walking Lunges x 10 reps each leg
Calf Raises x 25
Rest 30 seconds
2 sets
Side Laterals x 15 reps
Standing Hammer Curls x 25-30 reps
Leg Curls x 12
Bodyweight Squats x 20-30 reps
No Rest
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.
2 sets
Bird Dog x 8 each side
Bosu Crunches x 25 reps
Floor Cobra x 10
Bodyweight Step Ups x 10 each
Rest 90 sec and stretch and roll pirformis, hams, or hips.
2 sets
45 second Sprint at 8 degree Incline
Rest 2 min and stretch quads, calves, hamstrings
3 sets
Bench Pushups x AMAP
One Arm Dumbbell Row x 10 each arm
Situps x 15-20
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
Plank 45-60 sec
Bicycles x 15 each
Crunches x 25 reps
Dumbbell Walking Lunges x 10 reps each leg
Calf Raises x 25
Rest 30 seconds
2 sets
Side Laterals x 15 reps
Standing Hammer Curls x 25-30 reps
Leg Curls x 12
Bodyweight Squats x 20-30 reps
No Rest
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
3/8/20
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.
2 sets
Bird Dog x 8 each side
Weighted Crunches x 25 reps
Bodyweight Lunges x 8 each leg
Bodyweight Hip Thrusts x 20
Rest 90 sec and stretch and roll pirformis, hams, or hips.
2 sets
60 second Sprint at 1 degree Incline
Rest 2 min and stretch quads, calves, hamstrings
2 sets
Dumbbell Bench Press x 12
Wide Grip Pulldown x 12
Bosu Crunch Knee Knee x 6
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Situps x 10 reps
Bicycles x 10 each
Rockups x 15 reps
Bodyweight Lunges x 10 reps
Bodyweight Squats x 15 reps
Rest 30 seconds
1-2 sets
Incline Dumbbell Rear Laterals x 20 reps
Floor Cobra x 10
Incline Dumbbell Curl x 12
Leg Curls x 12
Standing Calf Raise x 25
Rest 90 sec and stretch hamstrings or calves
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.
2 sets
Bird Dog x 8 each side
Weighted Crunches x 25 reps
Bodyweight Lunges x 8 each leg
Bodyweight Hip Thrusts x 20
Rest 90 sec and stretch and roll pirformis, hams, or hips.
2 sets
60 second Sprint at 1 degree Incline
Rest 2 min and stretch quads, calves, hamstrings
2 sets
Dumbbell Bench Press x 12
Wide Grip Pulldown x 12
Bosu Crunch Knee Knee x 6
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Situps x 10 reps
Bicycles x 10 each
Rockups x 15 reps
Bodyweight Lunges x 10 reps
Bodyweight Squats x 15 reps
Rest 30 seconds
1-2 sets
Incline Dumbbell Rear Laterals x 20 reps
Floor Cobra x 10
Incline Dumbbell Curl x 12
Leg Curls x 12
Standing Calf Raise x 25
Rest 90 sec and stretch hamstrings or calves
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
3/6/20
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.
2 sets
Bird Dog x 10 each side
Dumbbell Pullovers x 15
Weighted Bosu Ball Crunches x 15-20
Hyperextensions x 10
Rest 60 sec
3 sets
Seated Overhead Dumbbell Press x 6
Rear Cable Crossovers x 10
Floor Cobra x 15 reps
Bosu Crunch Knee Knee x 6-8
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
1 set only
60 second Sprint at 1 degree Incline
Rest 90 sec and stretch quads, calves, hamstrings
2 sets
Plank x 30-60 sec
Jump Rope x 45 sec
Weighted Crunches x 25 reps
Bodyweight Lunges x 30 sec
Rockups x 20 reps
Mountain Climbers x 20 each leg
Bodyweight Squats x 30 sec
Rest 2 min and stretch or roll legs IF you want to
1 set
Hyperextensions x 15
Walking Bodyweight Lunges x 15 each leg
Bodyweight Hip Thrusts x 20
Standing Calf Raise x 20
Leg Curls x 20
Rest 60 sec and stretch hamstrings
1-2 sets
Incline Dumbbell Rear Laterals x 20 reps
Flat Dumbbell Tricep Extensions x 20
Standing Hammer Curls x 20 while standing on one leg
Rest 60 sec
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.
2 sets
Bird Dog x 10 each side
Dumbbell Pullovers x 15
Weighted Bosu Ball Crunches x 15-20
Hyperextensions x 10
Rest 60 sec
3 sets
Seated Overhead Dumbbell Press x 6
Rear Cable Crossovers x 10
Floor Cobra x 15 reps
Bosu Crunch Knee Knee x 6-8
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
1 set only
60 second Sprint at 1 degree Incline
Rest 90 sec and stretch quads, calves, hamstrings
2 sets
Plank x 30-60 sec
Jump Rope x 45 sec
Weighted Crunches x 25 reps
Bodyweight Lunges x 30 sec
Rockups x 20 reps
Mountain Climbers x 20 each leg
Bodyweight Squats x 30 sec
Rest 2 min and stretch or roll legs IF you want to
1 set
Hyperextensions x 15
Walking Bodyweight Lunges x 15 each leg
Bodyweight Hip Thrusts x 20
Standing Calf Raise x 20
Leg Curls x 20
Rest 60 sec and stretch hamstrings
1-2 sets
Incline Dumbbell Rear Laterals x 20 reps
Flat Dumbbell Tricep Extensions x 20
Standing Hammer Curls x 20 while standing on one leg
Rest 60 sec
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
3/4/20
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.
2 sets
Weighted Bosu Ball Crunches x 15-20
Hyperextensions x 10
Incline Dumbbell Rear Laterals x 15
Dumbbell Pullovers x 15
Rest 60 sec
3 sets
Bench Pushups x 2 reps (use something lower than a bench, but higher than the floor)
Shoulder Width Overhand Pulldowns x 3-5
Bosu Crunch Knee Knee x 6-8
Dumbbell Step Ups x 4 each
Incline Dumbbell Rear Laterals x 10 reps
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Flat Flyes x 15
Dumbbell Pullovers x 15-20
Incline Dumbbell Rear Laterals x 20 reps
Walking Dumbbell Lunges x 15 each leg
Bodyweight Hip Thrusts x 20
Rest 60 sec
3 sets
90 second Sprint at 1 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest 2 minutes and stretch quads, calves, hamstrings
1 set
Incline Dumbbell Rear Laterals x 30 reps
Tricep Rope Pushdowns x 50
Rope Cable Curls x 50
Jump Rope 30 seconds
Hyperextensions x 15
Leg Curls x 20
Rest 60 sec
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.
2 sets
Weighted Bosu Ball Crunches x 15-20
Hyperextensions x 10
Incline Dumbbell Rear Laterals x 15
Dumbbell Pullovers x 15
Rest 60 sec
3 sets
Bench Pushups x 2 reps (use something lower than a bench, but higher than the floor)
Shoulder Width Overhand Pulldowns x 3-5
Bosu Crunch Knee Knee x 6-8
Dumbbell Step Ups x 4 each
Incline Dumbbell Rear Laterals x 10 reps
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
2 sets
Flat Flyes x 15
Dumbbell Pullovers x 15-20
Incline Dumbbell Rear Laterals x 20 reps
Walking Dumbbell Lunges x 15 each leg
Bodyweight Hip Thrusts x 20
Rest 60 sec
3 sets
90 second Sprint at 1 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest 2 minutes and stretch quads, calves, hamstrings
1 set
Incline Dumbbell Rear Laterals x 30 reps
Tricep Rope Pushdowns x 50
Rope Cable Curls x 50
Jump Rope 30 seconds
Hyperextensions x 15
Leg Curls x 20
Rest 60 sec
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
3/2/20
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.
Today might feel hard. Gear up and get it done. :)
2 sets
Weighted Crunches x 20-25
Hyperextensions x 10
Hip Thrusts x 20
Incline Dumbbell Rear Laterals x 8
Side Laterals x 8
Dumbbell Front Raise x 8
Dumbbell Pullovers x 15
No Rest
4 sets
Bench Pushups x 2 reps (use something lower than a bench, but higher than the floor)
Bosu Crunch Knee Knee x 6-8
Incline Dumbbell Rows x 6-8
Stepping Dumbbell Lunges in place x 4-5 each
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
30 second Sprint at 15 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest 90 seconds and stretch quads, calves, hamstrings
2 sets
Incline Dumbbell Rear Laterals x 15 reps
Side Laterals x 12-15
Dumbbell Front Raise x 12-15
Flat Dumbbell Tricep Ext x 15
Incline Dumbbell Curls x 15
Situps x 15
Jump Rope 30 seconds
ZERO Rest
1 set
Hyperextensions x 15-25
Rest 90 seconds before leg curls
1 set
Leg Curls x 25
Done. Move on to cooldown.
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.
Today might feel hard. Gear up and get it done. :)
2 sets
Weighted Crunches x 20-25
Hyperextensions x 10
Hip Thrusts x 20
Incline Dumbbell Rear Laterals x 8
Side Laterals x 8
Dumbbell Front Raise x 8
Dumbbell Pullovers x 15
No Rest
4 sets
Bench Pushups x 2 reps (use something lower than a bench, but higher than the floor)
Bosu Crunch Knee Knee x 6-8
Incline Dumbbell Rows x 6-8
Stepping Dumbbell Lunges in place x 4-5 each
Rest 60-90 seconds and roll piriformis, quads, hamstrings, or lats
3 sets
30 second Sprint at 15 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest 90 seconds and stretch quads, calves, hamstrings
2 sets
Incline Dumbbell Rear Laterals x 15 reps
Side Laterals x 12-15
Dumbbell Front Raise x 12-15
Flat Dumbbell Tricep Ext x 15
Incline Dumbbell Curls x 15
Situps x 15
Jump Rope 30 seconds
ZERO Rest
1 set
Hyperextensions x 15-25
Rest 90 seconds before leg curls
1 set
Leg Curls x 25
Done. Move on to cooldown.
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
2/27/20
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
Weighted Crunches x 20-25
Hyperextensions x 12
Hip Thrusts x 20
Dumbbell Pullovers x 15
Rest 90 seconds piriformis, quads, hamstrings, or lats
3 sets
Bench Pushups x 3-5 reps (use something lower than a bench, but higher than the floor)
Bosu Crunch Knee Knee x 6-8
Incline Dumbbell Rear Laterals x 15 reps (this is a very light exercise)
Incline Dumbbell Rows x 20 (these will feel super weak today)
Split Squats x 5-7 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
4 sets
60 second Sprint at 1 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest only 80 seconds and stretch quads, calves, hamstrings
2 sets
Incline Dumbbell Tricep Ext x 25
Incline Dumbbell Hammer Curls x 25
Calf raises x 15
Leg Curls x 12 (use a weight that you could do 15 reps with)
ZERO Rest
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.
2 sets
Weighted Crunches x 20-25
Hyperextensions x 12
Hip Thrusts x 20
Dumbbell Pullovers x 15
Rest 90 seconds piriformis, quads, hamstrings, or lats
3 sets
Bench Pushups x 3-5 reps (use something lower than a bench, but higher than the floor)
Bosu Crunch Knee Knee x 6-8
Incline Dumbbell Rear Laterals x 15 reps (this is a very light exercise)
Incline Dumbbell Rows x 20 (these will feel super weak today)
Split Squats x 5-7 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
4 sets
60 second Sprint at 1 degree Incline (you will likely have to slow the speed down on every subsequent set today)
Rest only 80 seconds and stretch quads, calves, hamstrings
2 sets
Incline Dumbbell Tricep Ext x 25
Incline Dumbbell Hammer Curls x 25
Calf raises x 15
Leg Curls x 12 (use a weight that you could do 15 reps with)
ZERO Rest
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
2/26/20
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
Weighted Crunches x 20-25
Hyperextensions x 15-25
Bodyweight Stepping Lunges in place x 10 each leg
Hip Thrusts x 20
Rest 90 seconds piriformis, quads, hamstrings, or lats
2 sets
Dumbbell Bench Press x 8-10 (use something lower than a bench, but higher than the floor)
Situps x 10-15
One Arm Dumbbell Rows x 3-5 (go heavy on these today)
Dumbbell Pullovers x 15
Dumbbell Step Ups x 8 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
1-2 sets (Depending on Time Available)
45 second Sprint at 8 degree Incline
Rest 90 seconds and stretch quads, calves, hamstrings
1 set
Pushup Position x 30-45 sec
Incline Dumbbell Curls x 25
Calf raises x 30-45
Leg Curls x 25
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.
2 sets
Weighted Crunches x 20-25
Hyperextensions x 15-25
Bodyweight Stepping Lunges in place x 10 each leg
Hip Thrusts x 20
Rest 90 seconds piriformis, quads, hamstrings, or lats
2 sets
Dumbbell Bench Press x 8-10 (use something lower than a bench, but higher than the floor)
Situps x 10-15
One Arm Dumbbell Rows x 3-5 (go heavy on these today)
Dumbbell Pullovers x 15
Dumbbell Step Ups x 8 each leg
Rest 90 seconds and roll piriformis, quads, hamstrings, or lats
1-2 sets (Depending on Time Available)
45 second Sprint at 8 degree Incline
Rest 90 seconds and stretch quads, calves, hamstrings
1 set
Pushup Position x 30-45 sec
Incline Dumbbell Curls x 25
Calf raises x 30-45
Leg Curls x 25
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
2/24/20
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
Bodyweight Crunches x 20-25
Hyperextensions x 15-25
Bodyweight Stepping Lunges in place x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
3 Sets
Bench Push-up x 3-5 (use something lower than a bench, but higher than the floor)
One Arm Dumbbell Rows x 3-5
Heavy Dumbbell Walking Lunges x 3-4
Rest 90 seconds piriformis, quads, hamstrings
1 Set
30 second Sprint at 15 degree Incline
Rest 2 minutes and stretch quads, calves, hamstrings
2 sets
Situps x 5-12
Close Grip Overhand Pulldowns x 12-15
Leg Curls x 25
Calf raises x 30-45
Rest 2 min and roll or stretch piriformis, hamstrings, calves, lats, pecs
3 sets
Lying Dumbbell Triceps Extensions x 13-15
Tricep Rope Pushdowns x 20-25
Rest 90 seconds and roll lats, piriformis, 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.
2 sets
Bodyweight Crunches x 20-25
Hyperextensions x 15-25
Bodyweight Stepping Lunges in place x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
3 Sets
Bench Push-up x 3-5 (use something lower than a bench, but higher than the floor)
One Arm Dumbbell Rows x 3-5
Heavy Dumbbell Walking Lunges x 3-4
Rest 90 seconds piriformis, quads, hamstrings
1 Set
30 second Sprint at 15 degree Incline
Rest 2 minutes and stretch quads, calves, hamstrings
2 sets
Situps x 5-12
Close Grip Overhand Pulldowns x 12-15
Leg Curls x 25
Calf raises x 30-45
Rest 2 min and roll or stretch piriformis, hamstrings, calves, lats, pecs
3 sets
Lying Dumbbell Triceps Extensions x 13-15
Tricep Rope Pushdowns x 20-25
Rest 90 seconds and roll lats, piriformis, 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
2/21/20
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
Bodyweight Crunches x 20-25
Hyperextensions x 10-20
Bodyweight Stepping Lunges in place x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
2-3 Sets
60 second Sprint at 1 degree Incline
Rest 2 minutes and stretch quads, calves, hamstrings
3 sets
Bench Push-up x 5-12
Leg Curls x 6-8 (go heavy on these today)
Dumbbell Walking Lunges x 4-6 each leg (go heavy on these today)
Calf raises x 30-45
Rest 2 min and roll or stretch piriformis, hamstrings, calves, lats, pecs
2-3 sets
Wide Pulldowns x 20-25
Lying Dumbbell Triceps Extensions x 13-15
Standing Hammer Curls while doing one leg balance x 8 each leg
Rest 90 seconds and roll lats, piriformis, 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
Bodyweight Crunches x 20-25
Hyperextensions x 10-20
Bodyweight Stepping Lunges in place x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
2-3 Sets
60 second Sprint at 1 degree Incline
Rest 2 minutes and stretch quads, calves, hamstrings
3 sets
Bench Push-up x 5-12
Leg Curls x 6-8 (go heavy on these today)
Dumbbell Walking Lunges x 4-6 each leg (go heavy on these today)
Calf raises x 30-45
Rest 2 min and roll or stretch piriformis, hamstrings, calves, lats, pecs
2-3 sets
Wide Pulldowns x 20-25
Lying Dumbbell Triceps Extensions x 13-15
Standing Hammer Curls while doing one leg balance x 8 each leg
Rest 90 seconds and roll lats, piriformis, 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
2/14/20
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
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
3 sets
Knee Push-up x 10-15 reps
Leg Curls x 15-20
Bodyweight Squat x 20 reps
Calf raises x 25-30 reps
Rest 90 seconds and roll or stretch piriformis, hamstrings, calves
3 sets
Side Laterals x 20-25
Rope Cable Curls x 20-25
Bodyweight Step Ups x 20 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
Optional Circuit
2-3 Sets
Bodyweight Walking Lunges x 15 each leg
Rest 2 minutes 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
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 10 each leg
Rest 90 seconds piriformis, quads, hamstrings
3 sets
Knee Push-up x 10-15 reps
Leg Curls x 15-20
Bodyweight Squat x 20 reps
Calf raises x 25-30 reps
Rest 90 seconds and roll or stretch piriformis, hamstrings, calves
3 sets
Side Laterals x 20-25
Rope Cable Curls x 20-25
Bodyweight Step Ups x 20 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
Optional Circuit
2-3 Sets
Bodyweight Walking Lunges x 15 each leg
Rest 2 minutes 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
2/12/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Rope Cable Crunches x 15
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 5 each leg
One Leg Balance x 15 sec each leg
Split Squats x 5 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
2-3 sets
Knee Push-up x 10-15 reps
Tricep Rope Pushdowns x 15 (squeeze tight for 2 second pause at the bottom of every rep - with the elbow locked out hard) FYI these will feel much harder than usual this time
Bodyweight Squat x 15 reps
Calf raises x 15 reps
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 1 degree incline x 60 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
2-3 sets
Pushup Position x 30-60 sec
Standing Hammer Curls x 10-15
Bodyweight Step Ups x 15 each leg
Rest 90 seconds and roll lats, piriformis, 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
Rope Cable Crunches x 15
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 5 each leg
One Leg Balance x 15 sec each leg
Split Squats x 5 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
2-3 sets
Knee Push-up x 10-15 reps
Tricep Rope Pushdowns x 15 (squeeze tight for 2 second pause at the bottom of every rep - with the elbow locked out hard) FYI these will feel much harder than usual this time
Bodyweight Squat x 15 reps
Calf raises x 15 reps
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 1 degree incline x 60 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
2-3 sets
Pushup Position x 30-60 sec
Standing Hammer Curls x 10-15
Bodyweight Step Ups x 15 each leg
Rest 90 seconds and roll lats, piriformis, 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
2/10/20
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
Rope Cable Crunches x 15-20
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 7 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Split Squats x 5-8 each leg
Bench Push-up x 3-4 reps
Wide Grip Pulldown Heavy x 8-10
Calf raises x 25
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 15 degree incline x 30 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
3 sets
Side Laterals x 20-25 while performing one leg balance (10-13 reps on each leg)
Rope Cable Hammer Curls x 20-25
Tricep rope pushdowns x 20-25
Dumbbell Walking Lunges x 15 each leg
Rest 90 seconds and roll lats, piriformis, 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
Rope Cable Crunches x 15-20
Hyperextensions x 7-15
Bodyweight Stepping Lunges x 7 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Split Squats x 5-8 each leg
Bench Push-up x 3-4 reps
Wide Grip Pulldown Heavy x 8-10
Calf raises x 25
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 15 degree incline x 30 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
3 sets
Side Laterals x 20-25 while performing one leg balance (10-13 reps on each leg)
Rope Cable Hammer Curls x 20-25
Tricep rope pushdowns x 20-25
Dumbbell Walking Lunges x 15 each leg
Rest 90 seconds and roll lats, piriformis, 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
2/7/20
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.
4 sets
Bodyweight Walking lunges x 5 each leg
Hyperextensions x 7-15
Bodyweight Walking lunges x 5 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
4 sets
Bench Push-up x 3-4 reps (this will not be your limit. We’re stopping short on purpose here)
One arm dumbbell row x 8-10
Calf raises x 20
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 1 degree incline x 60 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
3 sets
Push-up position x 30-60 sec
Standing dumbbell hammer curls x 12-15
Tricep rope pushdowns x 15-20
Dumbbell Step ups x 8-10 each side
Rest 90 seconds and roll lats, piriformis, 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.
4 sets
Bodyweight Walking lunges x 5 each leg
Hyperextensions x 7-15
Bodyweight Walking lunges x 5 each leg
Rest 90 seconds and roll lats, piriformis, hamstrings
4 sets
Bench Push-up x 3-4 reps (this will not be your limit. We’re stopping short on purpose here)
One arm dumbbell row x 8-10
Calf raises x 20
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Sprint at 1 degree incline x 60 sec
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover
3 sets
Push-up position x 30-60 sec
Standing dumbbell hammer curls x 12-15
Tricep rope pushdowns x 15-20
Dumbbell Step ups x 8-10 each side
Rest 90 seconds and roll lats, piriformis, 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
2/5/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Today will feel hard. Just pace yourself and get through it. You aerobic capacity has improved dramatically since the last time you did a similar workout so I will be interested to see how difficult it feels this time relative to the last time you did a workout similar to this one.
3 sets
Floor Cobra x10-12 reps
Situps x15
Crunches x 15
Bodyweight Stepping Lunges in Place x 6-8 each leg
Bodyweight Hip Thrusts x 25
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Knee Pushups x 12-20
One Leg Balance x 20 seconds
One Leg Split Squat x 4-6 each
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Burpees x 30 seconds
Situps x 30 seconds
Mountain Climbers x 30 seconds
Bicycles x 30 seconds
Rest 45 seconds
3 sets
Jump Rope x 60-90 seconds
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover.
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.
Today will feel hard. Just pace yourself and get through it. You aerobic capacity has improved dramatically since the last time you did a similar workout so I will be interested to see how difficult it feels this time relative to the last time you did a workout similar to this one.
3 sets
Floor Cobra x10-12 reps
Situps x15
Crunches x 15
Bodyweight Stepping Lunges in Place x 6-8 each leg
Bodyweight Hip Thrusts x 25
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Knee Pushups x 12-20
One Leg Balance x 20 seconds
One Leg Split Squat x 4-6 each
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Burpees x 30 seconds
Situps x 30 seconds
Mountain Climbers x 30 seconds
Bicycles x 30 seconds
Rest 45 seconds
3 sets
Jump Rope x 60-90 seconds
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover.
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
2/3/20
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.
2 sets
Bodyweight Stepping Lunges in Place x 6-8 each leg
Weighted Crunches x 15-20
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Incline Dumbbell Rear Laterals x 10-12
Dumbbell Front Raises x 10
Side Laterals x 10 (these will burn very badly - push through)
Situps x 15-20
Rest 90 seconds and roll lats, piriformis, quads
3 sets
Flat Dumbbell Bench Press x 13-15
Bodyweight Stepping Lunges in Place x 10-12
Dumbbell Pullovers x 13-15 (begin to increase the weight a little if you feel comfortable with it)
Bosu Ball Crunches x 25-30
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Hill Sprints x 1 degree x 60 seconds
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover.
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.
2 sets
Bodyweight Stepping Lunges in Place x 6-8 each leg
Weighted Crunches x 15-20
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Incline Dumbbell Rear Laterals x 10-12
Dumbbell Front Raises x 10
Side Laterals x 10 (these will burn very badly - push through)
Situps x 15-20
Rest 90 seconds and roll lats, piriformis, quads
3 sets
Flat Dumbbell Bench Press x 13-15
Bodyweight Stepping Lunges in Place x 10-12
Dumbbell Pullovers x 13-15 (begin to increase the weight a little if you feel comfortable with it)
Bosu Ball Crunches x 25-30
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Treadmill Hill Sprints x 1 degree x 60 seconds
Rest 2 minutes and stretch quads, calves, or hams or just relax to recover.
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
1/30/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
4 sets
Bench Pushups x 5 reps (easy, but pop them out quickly: F=MA (force = mass x Acceleration) emphasize the speed of the push this time, go slow on the way down, but fast on the way up)
Bosu Ball Crunch x 15-20
Wide Grip Pulldowns x 8 (go heavier than usual today)
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion, but begin to increase the weight a little if you feel comfortable with it)
Dumbbell Stepping Lunges in Place x 6-8 each leg
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
2 sets
Incline Dumbbell Rear Laterals x 10-12
Dumbbell Front Raises x 10
Side Laterals x 10
Rope Cable Curls x 25 reps
Tricep Rope Pushdowns x 25 reps
Standing Calf Raises x 15
Rest 60 seconds and roll lats, biceps, or triceps
1 Set
Treadmill Hill Sprints x 1 degree x 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.
4 sets
Bench Pushups x 5 reps (easy, but pop them out quickly: F=MA (force = mass x Acceleration) emphasize the speed of the push this time, go slow on the way down, but fast on the way up)
Bosu Ball Crunch x 15-20
Wide Grip Pulldowns x 8 (go heavier than usual today)
Rest 90 seconds and roll lats, piriformis, hamstrings
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion, but begin to increase the weight a little if you feel comfortable with it)
Dumbbell Stepping Lunges in Place x 6-8 each leg
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
2 sets
Incline Dumbbell Rear Laterals x 10-12
Dumbbell Front Raises x 10
Side Laterals x 10
Rope Cable Curls x 25 reps
Tricep Rope Pushdowns x 25 reps
Standing Calf Raises x 15
Rest 60 seconds and roll lats, biceps, or triceps
1 Set
Treadmill Hill Sprints x 1 degree x 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
1/29/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
3 sets
Bodyweight Stepping Lunges in Place x 8 each leg
Leg Curls x 13-15
Weighted Crunches x 25
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Jump Rope 30 seconds
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Reverse Crunches x AMAP (5-15)
Incline Dumbbell Press x 13-15
Incline Dumbbell Rows x 13-15 (I know you hate these so we are doing them extremely rarely - but we need to do them sometimes because of their value for upper back posture)
Bodyweight Calf Raises x 15-25 reps
Rest 90 seconds and roll lats, calves, and/or pecs
3 Sets
Treadmill Hill Sprints x 5 degrees x 60 seconds
Rest 90-120 seconds and stretch quads, hams, and/or calves
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Walking Dumbbell Lunges x 13-15 (these will likely be VERY hard and much weaker than normal after the hill sprints...you will likely have to do only bodyweight for them rather than use dumbbells)
Bodyweight Hip Thrusts x 25-30
Weighted Crunches x 30-35
Tricep Rope Pushdowns x 25 reps (this will BURN bigtime)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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
Bodyweight Stepping Lunges in Place x 8 each leg
Leg Curls x 13-15
Weighted Crunches x 25
45 Degree Hyperextensions x AMAP (5-15 (stop immediately if form becomes imperfect)). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Jump Rope 30 seconds
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Reverse Crunches x AMAP (5-15)
Incline Dumbbell Press x 13-15
Incline Dumbbell Rows x 13-15 (I know you hate these so we are doing them extremely rarely - but we need to do them sometimes because of their value for upper back posture)
Bodyweight Calf Raises x 15-25 reps
Rest 90 seconds and roll lats, calves, and/or pecs
3 Sets
Treadmill Hill Sprints x 5 degrees x 60 seconds
Rest 90-120 seconds and stretch quads, hams, and/or calves
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Walking Dumbbell Lunges x 13-15 (these will likely be VERY hard and much weaker than normal after the hill sprints...you will likely have to do only bodyweight for them rather than use dumbbells)
Bodyweight Hip Thrusts x 25-30
Weighted Crunches x 30-35
Tricep Rope Pushdowns x 25 reps (this will BURN bigtime)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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
1/27/20
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.
3 sets
Bodyweight Stepping Lunges in Place x 12-15 each leg
Weighted Crunches x 25
Bodyweight Calf Raises x 15-25 reps
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Flat Flyes x 13-15
Situps x 15-20
Rockups x 15-20
Wide Grip Pulldowns x 13-15
Rest 90 seconds and roll lats, calves, and/or pecs
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
45 Degree Hyperextensions x 7-15 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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
Bodyweight Stepping Lunges in Place x 12-15 each leg
Weighted Crunches x 25
Bodyweight Calf Raises x 15-25 reps
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Flat Flyes x 13-15
Situps x 15-20
Rockups x 15-20
Wide Grip Pulldowns x 13-15
Rest 90 seconds and roll lats, calves, and/or pecs
3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
45 Degree Hyperextensions x 7-15 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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
1/24/20
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.
4 sets
Situps x 5-10
Reverse Crunches x 5-10
Weighted Crunches x 25
Walking Dumbbell Lunges x 8 each leg
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
45 Degree Hyperextensions x 7-10 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 90 seconds minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Dumbbell Bench Press x 8-10
Rest 20 seconds
Wide Grip Pulldowns x 8-10
One leg balance x 15 seconds each leg
Rest 90 seconds and roll lats, calves, and/or pecs
2-3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Standing Hammer Curls x 10-12
Side Laterals x 10-12
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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.
4 sets
Situps x 5-10
Reverse Crunches x 5-10
Weighted Crunches x 25
Walking Dumbbell Lunges x 8 each leg
Rest 90 seconds and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
45 Degree Hyperextensions x 7-10 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 90 seconds minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Dumbbell Bench Press x 8-10
Rest 20 seconds
Wide Grip Pulldowns x 8-10
One leg balance x 15 seconds each leg
Rest 90 seconds and roll lats, calves, and/or pecs
2-3 sets
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Standing Hammer Curls x 10-12
Side Laterals x 10-12
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
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
1/22/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Crunches x 25
Bodyweight Stepping Lunges x 10 each
45 Degree Hyperextensions x 7-10 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Bench Pushups x 8-10
Jump Rope x 30 seconds (try to get this straight through without stopping)
Situps x 10-20
Rest 90 seconds and roll lats, calves and/or piriformis
3 sets
Rear Cable Crossover x 10-12
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Dumbbell Step ups x 8-10 each leg (go as heavy as your legs can stand for this re range today)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Pushup Position x 30-45 sec
Rockups x 15-20 reps
Leg Curls x 8-10 reps
Rest 90 sec and Foam Roll Biceps, triceps, piriformis, spinal erectors, and/or stretch quads and 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.
2 sets
Crunches x 25
Bodyweight Stepping Lunges x 10 each
45 Degree Hyperextensions x 7-10 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Bench Pushups x 8-10
Jump Rope x 30 seconds (try to get this straight through without stopping)
Situps x 10-20
Rest 90 seconds and roll lats, calves and/or piriformis
3 sets
Rear Cable Crossover x 10-12
Dumbbell Pullovers x 13-15 (light weight and work on range of motion)
Dumbbell Step ups x 8-10 each leg (go as heavy as your legs can stand for this re range today)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Pushup Position x 30-45 sec
Rockups x 15-20 reps
Leg Curls x 8-10 reps
Rest 90 sec and Foam Roll Biceps, triceps, piriformis, spinal erectors, and/or stretch quads and 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
1/20/20
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.
2-3 sets
Crunches x 25
Bodyweight Walking Lunges x 10 each
45 Degree Hyperextensions x 3-7 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
2 sets
Jump Rope x 90 seconds (this will be hard...push through it)
Situps x 10-15
Crunches (bodyweight only) x 15-20
Rockups x 15-20
Rest 30 seconds
*Stop and Roll Lats before next circuit*
3 sets
Incline Dumbbell Press x 8-10 (if it bugs shoulder, roll lats more...if still bugs it, skip this one today)
One Arm Dumbbell Row x 8-10 each
Bodyweight Squats x 15 (this is not meant to be difficult btw)
Dumbbell Pullovers x 13-15 (these will ultimately help the shoulder alot BUT if it bugs shoulder, roll lats more...if still bugs it, skip this one today)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Pushup Position x 30-45 sec
Stepping Dumbbell Lunges x 8-10 each leg (go as heavy as you can handle on this today)
Tricep Rope Pushdowns x 25-30 (this will BURN BADLY)
Rest 90 sec and Foam Roll Biceps and triceps and/or stretch quads and hamstrings
Cooldown
Roll side of hips 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.
2-3 sets
Crunches x 25
Bodyweight Walking Lunges x 10 each
45 Degree Hyperextensions x 3-7 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Bodyweight Hip Thrusts x 15-20
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
2 sets
Jump Rope x 90 seconds (this will be hard...push through it)
Situps x 10-15
Crunches (bodyweight only) x 15-20
Rockups x 15-20
Rest 30 seconds
*Stop and Roll Lats before next circuit*
3 sets
Incline Dumbbell Press x 8-10 (if it bugs shoulder, roll lats more...if still bugs it, skip this one today)
One Arm Dumbbell Row x 8-10 each
Bodyweight Squats x 15 (this is not meant to be difficult btw)
Dumbbell Pullovers x 13-15 (these will ultimately help the shoulder alot BUT if it bugs shoulder, roll lats more...if still bugs it, skip this one today)
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Pushup Position x 30-45 sec
Stepping Dumbbell Lunges x 8-10 each leg (go as heavy as you can handle on this today)
Tricep Rope Pushdowns x 25-30 (this will BURN BADLY)
Rest 90 sec and Foam Roll Biceps and triceps and/or stretch quads and hamstrings
Cooldown
Roll side of hips 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
1/17/20
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.
2-3 sets
Jump Rope x 30-60 sec
Crunches x 25
Bodyweight Hip Thrusts x 15-20
45 Degree Hyperextensions x 3-7 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Floor Cobra x 10-15
Side Laterals with one leg balance x 8 each leg
Situps x 10-15
Bosu Ball Crunch x 10-20
Rest 90 seconds and roll and stretch: pecs, lats, rotator cuff
3 sets
One Arm Dumbbell Rows x 10-12
Step Ups x 10-12 each leg
Rear Cable Crossover x 10-15
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Lying Dumbbell Triceps Extensions x 15-20
Tricep Rope Pushdowns x 15-20
Treadmill Sprint x 15 degrees x 30 seconds
Rest 2 min and Foam Roll Biceps and triceps and/or stretch quads and hamstrings
Cooldown
Roll side of hips 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.
2-3 sets
Jump Rope x 30-60 sec
Crunches x 25
Bodyweight Hip Thrusts x 15-20
45 Degree Hyperextensions x 3-7 (stop immediately if form becomes imperfect). On way down: head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Floor Cobra x 10-15
Side Laterals with one leg balance x 8 each leg
Situps x 10-15
Bosu Ball Crunch x 10-20
Rest 90 seconds and roll and stretch: pecs, lats, rotator cuff
3 sets
One Arm Dumbbell Rows x 10-12
Step Ups x 10-12 each leg
Rear Cable Crossover x 10-15
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Lying Dumbbell Triceps Extensions x 15-20
Tricep Rope Pushdowns x 15-20
Treadmill Sprint x 15 degrees x 30 seconds
Rest 2 min and Foam Roll Biceps and triceps and/or stretch quads and hamstrings
Cooldown
Roll side of hips 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
1/15/20
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.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
2 sets
Crunches x 25
Bodyweight Lunges in place x 10 each
45 Degree Hyperextensions x 3-5 (stop immediately if form becomes imperfect). On way dow:head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Flat Dumbbell Bench Press x 10-12
Jump Rope x 30 sec
Rear Cable Crossover x 10-15
Situps x 8-10
Jump Rope x 30 sec
Rest 90 seconds and roll and stretch: pecs, lats, rotator cuff
3 sets
Bosu Ball Crunch x 15-20
Side Laterals x 15-20
Leg Curls x 10-12
Dumbbell Front Squats x 10-12
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Standing Hammer Curls x 15-20
Lying Dumbbell Triceps Extensions x 15-20
Incline Dumbbell Curls x 15-20
Tricep Rope Pushdowns x 15-20
Jump Rope x 2 min
No Rest, Repeat Immediately. This circuit will burn and be hard. Get your mind set strong before it and push through.
Cooldown
Roll side of hips 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.
2 sets
Crunches x 25
Bodyweight Lunges in place x 10 each
45 Degree Hyperextensions x 3-5 (stop immediately if form becomes imperfect). On way dow:head up, chest up, butt out. On way up: Tuck chin to neutral, tighten core, drive hips forward.
Rest 2 minutes and roll and stretch: piriformis, hamstrings, quads, IT bands, and side of hips
3 sets
Flat Dumbbell Bench Press x 10-12
Jump Rope x 30 sec
Rear Cable Crossover x 10-15
Situps x 8-10
Jump Rope x 30 sec
Rest 90 seconds and roll and stretch: pecs, lats, rotator cuff
3 sets
Bosu Ball Crunch x 15-20
Side Laterals x 15-20
Leg Curls x 10-12
Dumbbell Front Squats x 10-12
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Standing Hammer Curls x 15-20
Lying Dumbbell Triceps Extensions x 15-20
Incline Dumbbell Curls x 15-20
Tricep Rope Pushdowns x 15-20
Jump Rope x 2 min
No Rest, Repeat Immediately. This circuit will burn and be hard. Get your mind set strong before it and push through.
Cooldown
Roll side of hips 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
1/13/20
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.
2 sets
Crunches x 25
Jump Rope x30 sec
Hip Thrusts x 25
Bodyweight Lunges in place x 10 each
Jump Rope x 30 sec
Rest 90 seconds and Roll piriformis, side of hip, and quad
3 sets
Dumbbell Flyes x 13-15
Crunch Knee Knee x 6-8
Rockups x 15
One Leg Split Squats x 4-6 each
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Wide Grip Pulldowns x 13-15
Leg Curls x 13-15
Side Laterals x 13-15
Rest 90 sec and Roll hamstrings or lats and stretch hamstrings or lats
3 Sets
Hill Sprints x 45 seconds at 8 Degree Incline (think long strides)
Rest 90 sec and stretch hamstrings, quads, or calves
Cooldown
Roll side of hips 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.
2 sets
Crunches x 25
Jump Rope x30 sec
Hip Thrusts x 25
Bodyweight Lunges in place x 10 each
Jump Rope x 30 sec
Rest 90 seconds and Roll piriformis, side of hip, and quad
3 sets
Dumbbell Flyes x 13-15
Crunch Knee Knee x 6-8
Rockups x 15
One Leg Split Squats x 4-6 each
Rest 90 sec and Roll lats or pecs or rotator cuffs and stretch lats or pecs
3 Sets
Wide Grip Pulldowns x 13-15
Leg Curls x 13-15
Side Laterals x 13-15
Rest 90 sec and Roll hamstrings or lats and stretch hamstrings or lats
3 Sets
Hill Sprints x 45 seconds at 8 Degree Incline (think long strides)
Rest 90 sec and stretch hamstrings, quads, or calves
Cooldown
Roll side of hips 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
1/10/20
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
Crunches x 25
Hip Thrusts x 25
Bodyweight Lunges in place x 10
Mountain Climbers x 5 each leg
Jump Rope x 30 seconds
Rest 90 seconds and Roll piriformis, side of hip, and quad
4 sets
Knee Pushups x 10
Cobras x 10-12
Situps x 10
Crunches x 10 (easy)
1 leg balance with side laterals with no dumbbells x 10 each leg
Rest 90 sec and Roll lats and rotator cuffs
3 Sets
Jog 1 minute
Walking Bodyweight Lunges x 30 seconds
Walk 1 minute
Rest 0
Cooldown
Roll side of hips 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
Crunches x 25
Hip Thrusts x 25
Bodyweight Lunges in place x 10
Mountain Climbers x 5 each leg
Jump Rope x 30 seconds
Rest 90 seconds and Roll piriformis, side of hip, and quad
4 sets
Knee Pushups x 10
Cobras x 10-12
Situps x 10
Crunches x 10 (easy)
1 leg balance with side laterals with no dumbbells x 10 each leg
Rest 90 sec and Roll lats and rotator cuffs
3 Sets
Jog 1 minute
Walking Bodyweight Lunges x 30 seconds
Walk 1 minute
Rest 0
Cooldown
Roll side of hips 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
1/6/20
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
Bird Dog x 12 each side
Bodyweight Crunches x 40 reps
Walking Bodyweight Lunges x 8-10 each
Hip Thrusts x 35-40 reps
Rest 90 seconds and Roll piriformis or Roll Rotator Cuffs or Quads between each set
3 sets
Knee Pushups x 15-20
Rockups x 20-30
Rest 90 sec and Roll lats or pecs between each set
1 Set
Jump Rope x 75 sec
Situps x 10-15 or AMAP, whichever comes first
Jump Rope x 75 sec
Bodyweight Stepping Lunges in Place x 30 seconds
Bodyweight Squats x 30 seconds
Jump Rope x 75 sec
Rest 90 seconds and Stretch Calves & Quads
2 Sets
Floor Cobra x 10-15
Standing Calf Raise x 20-35
Rest 90 seconds and Stretch Calves, Quads, &/or Hamstrings
1 set
Jog Outside 2-3 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
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
Bodyweight Crunches x 40 reps
Walking Bodyweight Lunges x 8-10 each
Hip Thrusts x 35-40 reps
Rest 90 seconds and Roll piriformis or Roll Rotator Cuffs or Quads between each set
3 sets
Knee Pushups x 15-20
Rockups x 20-30
Rest 90 sec and Roll lats or pecs between each set
1 Set
Jump Rope x 75 sec
Situps x 10-15 or AMAP, whichever comes first
Jump Rope x 75 sec
Bodyweight Stepping Lunges in Place x 30 seconds
Bodyweight Squats x 30 seconds
Jump Rope x 75 sec
Rest 90 seconds and Stretch Calves & Quads
2 Sets
Floor Cobra x 10-15
Standing Calf Raise x 20-35
Rest 90 seconds and Stretch Calves, Quads, &/or Hamstrings
1 set
Jog Outside 2-3 minutes
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
1/2/20
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
Wide Pulldowns x 8-10
Standing Hammer Curls x 13-15 (will be weaker than usual)
Bench Pushups x 6-10
Flat Dumbbell Bench Press x 13-15 (will be weaker than usual)
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs or piriformis between each set
2 sets
Hip Thrusts x 10-12 (heavier than usual)
Walking Lunges with Dumbbells x 6-8 (heavier than usual)
Rest 90 seconds and Roll quads or piriformis between each set
1 Set
Jump Rope x 60 sec
Crunches x 60 sec
Jump Rope x 60 sec
Bicycles x 45-60 sec
Jump Rope x 60 sec
Rest 90 seconds and Roll and Stretch Calves
2 Sets
Weighted Pec Stretch x 45-60 sec
Leg Curls x 8-12
Standing Calf Raise x 15-20
Dumbbell Front Squat x 15-25
No Rest
Stop and stretch or roll anything necessary in the legs.
1-2 sets
Treadmill run a 1 degree incline x 60 seconds (long loose strides is the focus on this today)
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
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
Wide Pulldowns x 8-10
Standing Hammer Curls x 13-15 (will be weaker than usual)
Bench Pushups x 6-10
Flat Dumbbell Bench Press x 13-15 (will be weaker than usual)
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs or piriformis between each set
2 sets
Hip Thrusts x 10-12 (heavier than usual)
Walking Lunges with Dumbbells x 6-8 (heavier than usual)
Rest 90 seconds and Roll quads or piriformis between each set
1 Set
Jump Rope x 60 sec
Crunches x 60 sec
Jump Rope x 60 sec
Bicycles x 45-60 sec
Jump Rope x 60 sec
Rest 90 seconds and Roll and Stretch Calves
2 Sets
Weighted Pec Stretch x 45-60 sec
Leg Curls x 8-12
Standing Calf Raise x 15-20
Dumbbell Front Squat x 15-25
No Rest
Stop and stretch or roll anything necessary in the legs.
1-2 sets
Treadmill run a 1 degree incline x 60 seconds (long loose strides is the focus on this today)
Rest 90-120 seconds and stretch quads, calves, or hamstrings
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/31/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
1 set
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Crunches x 35-50 reps
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Knee Pushups x AMAP
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Rest 90 sec and roll piriformis, quads, and or calves
2 Sets
Bodyweight Stepping Lunges x 45-60 seconds
Bicycles x 60 seconds
Mountain Climbers x 30-60 seconds
Crunches x 60 seconds
Bodyweight Walking Lunges x 45-60 seconds
Rockups x 30-60 seconds
Hip Thrusts 1+1/4 each rep x 60 seconds
Rest 60 seconds and get some water
3 Sets
Weighted Pec Stretch x 45-60 sec
Incline Dumbbell Curls x 15-20
Flat Dumbbell Tricep Extensions x 15-20
Side Laterals x 15-20
Rest 60-90 sec and roll quads, pirformis, pecs, side of hip, or calves between each sets
1-2 sets
Light Jog x 3-5 minutes (use a long distance slow run pace as your guide)
Walk 1 minute then repeat
Cooldown
Roll and stretch legs thoroughly to keep them loose.
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.
1 set
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Crunches x 35-50 reps
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Knee Pushups x AMAP
Jump Rope x 30-60 sec (if you have one there...if not, replace with bodyweight squats for that timeframe)
Rest 90 sec and roll piriformis, quads, and or calves
2 Sets
Bodyweight Stepping Lunges x 45-60 seconds
Bicycles x 60 seconds
Mountain Climbers x 30-60 seconds
Crunches x 60 seconds
Bodyweight Walking Lunges x 45-60 seconds
Rockups x 30-60 seconds
Hip Thrusts 1+1/4 each rep x 60 seconds
Rest 60 seconds and get some water
3 Sets
Weighted Pec Stretch x 45-60 sec
Incline Dumbbell Curls x 15-20
Flat Dumbbell Tricep Extensions x 15-20
Side Laterals x 15-20
Rest 60-90 sec and roll quads, pirformis, pecs, side of hip, or calves between each sets
1-2 sets
Light Jog x 3-5 minutes (use a long distance slow run pace as your guide)
Walk 1 minute then repeat
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/30/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Bench Pushups x AMAP
Bird Dog x 15 each side
Step Ups with dumbbells x 8 each leg
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs or piriformis between each set
3 Sets
Pushup Position x 30-45 seconds
Ball Crunches x 10
Weighted Crunches x 20
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs between each set
2 Sets
Weighted Pec Stretch x 45-60 sec
Floor Cobra x 10 reps
Flat Dumbbell Tricep Extensions x 12-15
Stepping Lunges x 10-12 each leg (bodyweight only)
Hip Thrusts+1/4 at top x 15-20 reps (this means after each rep, lower yourself 1/4 of the way back down and repeat the top 1/4 portion of the rep again before moving on the the next rep. Do this extra 1/4 rep after each rep of the entire set.)
Rest 60-90 sec and roll quads, pirformis, side of hip, or calf between each set
2 sets
Light Jog x 3-5 minutes
Walk 1 minute then repeat
Cooldown
Roll and stretch legs thoroughly to keep them loose.
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
Bench Pushups x AMAP
Bird Dog x 15 each side
Step Ups with dumbbells x 8 each leg
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs or piriformis between each set
3 Sets
Pushup Position x 30-45 seconds
Ball Crunches x 10
Weighted Crunches x 20
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs between each set
2 Sets
Weighted Pec Stretch x 45-60 sec
Floor Cobra x 10 reps
Flat Dumbbell Tricep Extensions x 12-15
Stepping Lunges x 10-12 each leg (bodyweight only)
Hip Thrusts+1/4 at top x 15-20 reps (this means after each rep, lower yourself 1/4 of the way back down and repeat the top 1/4 portion of the rep again before moving on the the next rep. Do this extra 1/4 rep after each rep of the entire set.)
Rest 60-90 sec and roll quads, pirformis, side of hip, or calf between each set
2 sets
Light Jog x 3-5 minutes
Walk 1 minute then repeat
Cooldown
Roll and stretch legs thoroughly to keep them loose.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/27/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Reverse Crunches x 10
Weighted Bosu ball crunch x 15-20
Weighted Crunches x 20-25
Bird Dog x 15 each side
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs between each set
2 Sets
Weighted Pec Stretch x 45-60 sec
Floor Cobra x 10 reps
Side Laterals x 15 reps
Incline Dumbbell Curls x 15 reps
Walking Lunges x 8 each leg (bodyweight only)
Rest 60-90 sec and roll quads, pirformis, side of hip, or calf between each set
3-4 sets
Hill Sprints at 12 degree incline x 30 sec
Rest 2 - 2.5 minutes and stretch quads, hamstrings, or calves between each set
2 sets
Jump Rope x 30 sec
Leg Curls x 13-15
Dumbbell Front Squats x 10-15
Rest 30 seconds and stretch quads, hamstrings, or calves between each set
Cooldown
Roll and stretch legs 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
Reverse Crunches x 10
Weighted Bosu ball crunch x 15-20
Weighted Crunches x 20-25
Bird Dog x 15 each side
Rest 90 seconds and Roll Lats or Roll Rotator Cuffs between each set
2 Sets
Weighted Pec Stretch x 45-60 sec
Floor Cobra x 10 reps
Side Laterals x 15 reps
Incline Dumbbell Curls x 15 reps
Walking Lunges x 8 each leg (bodyweight only)
Rest 60-90 sec and roll quads, pirformis, side of hip, or calf between each set
3-4 sets
Hill Sprints at 12 degree incline x 30 sec
Rest 2 - 2.5 minutes and stretch quads, hamstrings, or calves between each set
2 sets
Jump Rope x 30 sec
Leg Curls x 13-15
Dumbbell Front Squats x 10-15
Rest 30 seconds and stretch quads, hamstrings, or calves between each set
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/26/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Step Ups x 12 each side
Weighted Crunches x 20-25
Hip Thrusts x 20-25
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Bosu Ball Balance x 20 seconds (have something stable available to grab on to if need be)
Knee Pushups x AMAP
Walking Dumbbell Lunges x 10-12 each leg
Jump Rope x 30 seconds (don't beat yourself up if this goes terribly...it will come quickly...just requires practice...it will be perfect very soon)
Calf Raises x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra x 10
Leg Curls x 10-12
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch pecs.
2-3 sets
Jog on treadmill at 1 degree incline (or just jog outside on a regular flat surface) for 2-4 min (focus on relaxing your stride and staying aware of stability in your core muscles... also make sure to breath deep and steady).
Cooldown
Roll and stretch legs 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
Step Ups x 12 each side
Weighted Crunches x 20-25
Hip Thrusts x 20-25
Rest 90 seconds and roll piriformis and side of hip or roll quads and stretch quads.
3 sets
Bosu Ball Balance x 20 seconds (have something stable available to grab on to if need be)
Knee Pushups x AMAP
Walking Dumbbell Lunges x 10-12 each leg
Jump Rope x 30 seconds (don't beat yourself up if this goes terribly...it will come quickly...just requires practice...it will be perfect very soon)
Calf Raises x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Floor Cobra x 10
Leg Curls x 10-12
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll lats, roll rotator cuff, stretch pecs.
2-3 sets
Jog on treadmill at 1 degree incline (or just jog outside on a regular flat surface) for 2-4 min (focus on relaxing your stride and staying aware of stability in your core muscles... also make sure to breath deep and steady).
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/23/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Hip Thrusts x 20-25
Weighted Crunches x 20-25
Rest 90 seconds and roll quads and stretch quads.
3 sets
Dumbbell Flyes x 10-12
Dumbbell pullovers x 10-12
Dumbbell Walking Lunges x 6-8 each leg
Hip Thrusts x 20-25
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Wide Grip Pulldown x 8-10
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Medium Effort Sprint on treadmill at 1 degree incline for 60 sec - don't go "all-out" this time (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs 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
Hip Thrusts x 20-25
Weighted Crunches x 20-25
Rest 90 seconds and roll quads and stretch quads.
3 sets
Dumbbell Flyes x 10-12
Dumbbell pullovers x 10-12
Dumbbell Walking Lunges x 6-8 each leg
Hip Thrusts x 20-25
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
Wide Grip Pulldown x 8-10
Weighted Bosu ball crunch x 15-20
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Medium Effort Sprint on treadmill at 1 degree incline for 60 sec - don't go "all-out" this time (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/21/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Bench Pushups x AMAP
Weighted Crunches x 15
Dumbbell pullovers x 10-12
Bodyweight Walking Lunges x 8-10 each leg (intentionally easy)
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
One leg bodyweight Split squat x 4-6 each leg on one leg only
Dumbbell Front Raise x 10-15
One leg bodyweight Split squat x 4-6 each leg on other leg
Rest 90 sec and roll piriformis and side of hip, roll quads. stretch hamstrings.
2-3 sets
One Arm Dumbbell Rows x 8-10 each
Weighted Bosu ball crunch knee knee x 8 each
Rockups x 20-25
Pushup Position x 30-45 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Sprint on treadmill at 1 degree incline for 60 sec (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs 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
Bench Pushups x AMAP
Weighted Crunches x 15
Dumbbell pullovers x 10-12
Bodyweight Walking Lunges x 8-10 each leg (intentionally easy)
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
3 sets
One leg bodyweight Split squat x 4-6 each leg on one leg only
Dumbbell Front Raise x 10-15
One leg bodyweight Split squat x 4-6 each leg on other leg
Rest 90 sec and roll piriformis and side of hip, roll quads. stretch hamstrings.
2-3 sets
One Arm Dumbbell Rows x 8-10 each
Weighted Bosu ball crunch knee knee x 8 each
Rockups x 20-25
Pushup Position x 30-45 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Sprint on treadmill at 1 degree incline for 60 sec (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/18/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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 Walking Lunges x 6 each leg
Weighted Crunches x 20
No rest
3 sets
One leg bodyweight Split squat x 4-6 each leg
Rest 60 sec between each leg and roll piriformis and side of hip, roll quads. stretch hamstrings.
3 sets
Dumbbell pullovers x 10-12
Flat Flyes x 10-12
Weighted Bosu ball crunch knee knee x 8
Bosu ball crunch bodyweight only x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2 sets
Floor Cobra x 8
Dumbbell Front Raise x 10-15
Side Laterals x 10-15
Rest 60 seconds
2-3 sets
Sprint on treadmill at 10 degree incline for 30 sec (focus on grinding up the hill and driving through with your glutes and hamstrings). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs 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 Walking Lunges x 6 each leg
Weighted Crunches x 20
No rest
3 sets
One leg bodyweight Split squat x 4-6 each leg
Rest 60 sec between each leg and roll piriformis and side of hip, roll quads. stretch hamstrings.
3 sets
Dumbbell pullovers x 10-12
Flat Flyes x 10-12
Weighted Bosu ball crunch knee knee x 8
Bosu ball crunch bodyweight only x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2 sets
Floor Cobra x 8
Dumbbell Front Raise x 10-15
Side Laterals x 10-15
Rest 60 seconds
2-3 sets
Sprint on treadmill at 10 degree incline for 30 sec (focus on grinding up the hill and driving through with your glutes and hamstrings). Make SURE to use the side handles of the treadmill to get on and off, NOT the front handle.
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/16/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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 Walking Lunges x 6 each leg
Weighted Crunches x 20
One leg balance x 20 sec each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, roll piriformis, roll quads.
3 sets
Bench pushups x AMAP
One leg bodyweight Split squat x 4-6 each leg
Rest 90 sec and any of the following: roll lats, roll piriformis and side of hip, roll quads. stretch hamstrings, roll or stretch calves.
3 sets
Side laterals x 13-15
Dumbbell pullovers x 10-12
Standing hammer curls x 13-15
Weighted Bosu ball crunch x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Sprint on treadmill at 1 degree incline for 60 sec (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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 Walking Lunges x 6 each leg
Weighted Crunches x 20
One leg balance x 20 sec each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, roll piriformis, roll quads.
3 sets
Bench pushups x AMAP
One leg bodyweight Split squat x 4-6 each leg
Rest 90 sec and any of the following: roll lats, roll piriformis and side of hip, roll quads. stretch hamstrings, roll or stretch calves.
3 sets
Side laterals x 13-15
Dumbbell pullovers x 10-12
Standing hammer curls x 13-15
Weighted Bosu ball crunch x 15-20
Rest 90 sec and any of the following: roll piriformis, roll quads. roll pecs, stretch pecs, roll or stretch calves.
2-3 sets
Sprint on treadmill at 1 degree incline for 60 sec (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
12/14/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
I decided to wait to add the new exercises until next week. Today you will work your sore muscles and circulate blood through them which will help them recover and be prepared for the couple of new exercises that we'll get into next week.
3 sets
One Arm Dumbbell Rows x 10-12
Weighted Crunches x 20
Walking Bodyweight Lunges x 6-10 each leg
Calf Raises x 20
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Incline Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 8 each leg
Dumbbell Walking Lunges x 8-10 each leg
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
2 sets
Pushup Position x 30-45 sec
Bodyweight Step Ups x 12 each leg
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
1 Set
Run on Treadmill at 8 degree Incline x 60 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
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.
I decided to wait to add the new exercises until next week. Today you will work your sore muscles and circulate blood through them which will help them recover and be prepared for the couple of new exercises that we'll get into next week.
3 sets
One Arm Dumbbell Rows x 10-12
Weighted Crunches x 20
Walking Bodyweight Lunges x 6-10 each leg
Calf Raises x 20
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Incline Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 8 each leg
Dumbbell Walking Lunges x 8-10 each leg
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
2 sets
Pushup Position x 30-45 sec
Bodyweight Step Ups x 12 each leg
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
1 Set
Run on Treadmill at 8 degree Incline x 60 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/12/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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
Walking Bodyweight Lunges x 6 each leg
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP
Dumbbell Walking Lunges x 6-8 each leg
Calf Raises x 20-25
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 sets
Wide Grip Pulldowns x 10-12
Weighted Crunches x 30
Pushup Position x 30 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
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
Walking Bodyweight Lunges x 6 each leg
One leg Balance with performing Standing Dumbbell Hammer Curls x 8 reps on each leg
Rest 90 sec and any of the following: foam roll spinal erectors, roll calves, stretch calves, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP
Dumbbell Walking Lunges x 6-8 each leg
Calf Raises x 20-25
Rest 90 sec and any of the following: roll lats, roll pecs, roll piriformis, roll quads. roll or stretch calves.
3 sets
Wide Grip Pulldowns x 10-12
Weighted Crunches x 30
Pushup Position x 30 sec
Rest 60 sec and any of the following: roll piriformis, roll quads. stretch pecs, roll or stretch calves.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Roll and stretch legs more than usual to keep up with the extra volume of leg work we did today.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
12/7/19
Bodyweight Only Workout
Warmup
If you have roller with you:
Top Priority: Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Crunches x 35 reps
Stepping Lunges x 10 each leg
Knee Pushups x AMAP
Bodyweight Squats x 20 reps
Rest 90 sec and stretch hamstrings with leg up, roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Side Laterals x15-20 (with nothing in your hands)
Dumbbell Front Raise x 10-15 reps (simply hold a light object in each hand instead of a dumbbell)
Dumbbell Front Squats x 10-15 reps (hold a duffle bag or other piece of small luggage in hand instead of dumbbell)
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
Pushup Position x 30-45
Bicycles x 25 each side
One Leg Balance x 20-30 seconds each leg
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
Bodyweight Only Workout
Warmup
If you have roller with you:
Top Priority: Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Crunches x 35 reps
Stepping Lunges x 10 each leg
Knee Pushups x AMAP
Bodyweight Squats x 20 reps
Rest 90 sec and stretch hamstrings with leg up, roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Side Laterals x15-20 (with nothing in your hands)
Dumbbell Front Raise x 10-15 reps (simply hold a light object in each hand instead of a dumbbell)
Dumbbell Front Squats x 10-15 reps (hold a duffle bag or other piece of small luggage in hand instead of dumbbell)
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
Pushup Position x 30-45
Bicycles x 25 each side
One Leg Balance x 20-30 seconds each leg
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
12/6/19
Bodyweight Only Workout
Warmup
If you have roller with you:
Top Priority: Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3-4 sets
Knee Pushups x AMAP
Crunches x 25 reps
Rockups x 25 reps
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 5-7
Stepping Lunges in place bodyweight only x 8-14 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 while performing Side Laterals without weights in your hands x 12-15 reps standing on each leg
Bodyweight Squats x 15-20 reps
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
Bodyweight Only Workout
Warmup
If you have roller with you:
Top Priority: Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3-4 sets
Knee Pushups x AMAP
Crunches x 25 reps
Rockups x 25 reps
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 5-7
Stepping Lunges in place bodyweight only x 8-14 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 while performing Side Laterals without weights in your hands x 12-15 reps standing on each leg
Bodyweight Squats x 15-20 reps
Rest 90 seconds and stretch quads, calves, or hamstrings during rests.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
12/4/19
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
This is only a moderate intensity workout because we mainly want to keep everything limber, balanced, etc for your travel, long flights, etc and keep your metabolism stimulated... rather than make anything excessively sore or tight.
Workout
3 sets
One Arm Dumbbell Rows x 13-15 reps
Flat Dumbbell Bench Press 10-12
Walking Lunges x 8-12 each leg
Rest 90 sec and stretch hamstrings with leg up, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Crunches x 10
Reverse Crunches x 10-15 (make sure to not cramp up your hip flexor on these today)
Side Laterals x 13-15
Incline Dumbbell Curls x 8-10
Step Ups with bodyweight only x 8-12 each leg (on a 12" box)
Rest 90-120 sec and roll spinal erectors, roll piriformis, roll and stretch quads, stretch pecs with dumbbells.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
This is only a moderate intensity workout because we mainly want to keep everything limber, balanced, etc for your travel, long flights, etc and keep your metabolism stimulated... rather than make anything excessively sore or tight.
Workout
3 sets
One Arm Dumbbell Rows x 13-15 reps
Flat Dumbbell Bench Press 10-12
Walking Lunges x 8-12 each leg
Rest 90 sec and stretch hamstrings with leg up, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Crunches x 10
Reverse Crunches x 10-15 (make sure to not cramp up your hip flexor on these today)
Side Laterals x 13-15
Incline Dumbbell Curls x 8-10
Step Ups with bodyweight only x 8-12 each leg (on a 12" box)
Rest 90-120 sec and roll spinal erectors, roll piriformis, roll and stretch quads, stretch pecs with dumbbells.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-150 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
12/2/19
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Wide Pulldowns x 13-15 reps
Stepping Lunges in place with bodyweight only x 6-10 (don't go to the last possible rep on these today...stop 1-2 reps short of the last possible rep)
Incline Dumbbell Press x 10-12
One Leg balance x 15 seconds each leg (FYI, when you get back from Africa, we are going to step up the balance aspect of things a bit and start doing some new balance exercises)
Rest 90-120 sec and stretch hamstrings with leg up, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
2 sets
Incline Dumbbell Hammer Curls x 8-10
Incline Dumbbell Rear Laterals x 10-12
Flat Dumbbell Tricep Extensions x 10-12
Rest 60 sec and stretch pecs, roll or stretch quads.
3 sets
Reverse Crunches x 10-15 (try not to cramp up your hip flexor on these today)
Pushup Position x 20-30 seconds
Crunches x 25 (bodyweight only)
Leg curls x 10 reps (light weight again - use a weight that you could perform 15 reps with)...want you to be loose, not tight for your flights...
Rest 90-120 sec and stretch hamstrings with leg up, foam roll spinal erectors, roll piriformis, roll and stretch quads.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-120 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Wide Pulldowns x 13-15 reps
Stepping Lunges in place with bodyweight only x 6-10 (don't go to the last possible rep on these today...stop 1-2 reps short of the last possible rep)
Incline Dumbbell Press x 10-12
One Leg balance x 15 seconds each leg (FYI, when you get back from Africa, we are going to step up the balance aspect of things a bit and start doing some new balance exercises)
Rest 90-120 sec and stretch hamstrings with leg up, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
2 sets
Incline Dumbbell Hammer Curls x 8-10
Incline Dumbbell Rear Laterals x 10-12
Flat Dumbbell Tricep Extensions x 10-12
Rest 60 sec and stretch pecs, roll or stretch quads.
3 sets
Reverse Crunches x 10-15 (try not to cramp up your hip flexor on these today)
Pushup Position x 20-30 seconds
Crunches x 25 (bodyweight only)
Leg curls x 10 reps (light weight again - use a weight that you could perform 15 reps with)...want you to be loose, not tight for your flights...
Rest 90-120 sec and stretch hamstrings with leg up, foam roll spinal erectors, roll piriformis, roll and stretch quads.
2-3 Sets
Run on Treadmill at 1 degree Incline x 90-120 seconds (focus on long loose relaxed strides that reach out to the front with each step, and breathing deep and steady)
Rest 90-120 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
11/30/19
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Incline Dumbbell Rows x 10-12
Bosu Ball Crunch Knee Knee x 8 each knee
Incline Dumbbell Rear Laterals x 10-12
Weighted Crunches x 15
Rest 90 sec and foam roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Leg curls x 10 reps (light weight - use a weight that you could perform 15 reps with)
Rest 90 sec and stretch hamstrings with leg up
3 sets
Flat Dumbbell Flyes x 10-12
Walking Lunges bodyweight only x 6-8 each leg (easy on purpose)
Step Ups holding Dumbbells x 8-10 each leg
Rest 90 sec and stretch pecs with dumbbells, roll piriformis and quads, stretch calves, stretch quads, stretch hamstrings.
2-3 Sets
Run on Treadmill at 2 degree Incline x 60 seconds (focus on long loose strides that reach out to the front with each step, and breathing deep and steady)
Rest 90 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
Warmup
Top Priority: Roll on Medicine Ball: Hamstrings. Stretch Hamstrings with leg up.
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent.
Workout
3 sets
Incline Dumbbell Rows x 10-12
Bosu Ball Crunch Knee Knee x 8 each knee
Incline Dumbbell Rear Laterals x 10-12
Weighted Crunches x 15
Rest 90 sec and foam roll spinal erectors, roll piriformis, roll lats, stretch pecs, roll and stretch quads.
3 sets
Leg curls x 10 reps (light weight - use a weight that you could perform 15 reps with)
Rest 90 sec and stretch hamstrings with leg up
3 sets
Flat Dumbbell Flyes x 10-12
Walking Lunges bodyweight only x 6-8 each leg (easy on purpose)
Step Ups holding Dumbbells x 8-10 each leg
Rest 90 sec and stretch pecs with dumbbells, roll piriformis and quads, stretch calves, stretch quads, stretch hamstrings.
2-3 Sets
Run on Treadmill at 2 degree Incline x 60 seconds (focus on long loose strides that reach out to the front with each step, and breathing deep and steady)
Rest 90 seconds and stretch quads, calves, or hamstrings during rests if you have the energy.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Hamstrings with leg up, quads on swiss ball, and calves.
11/28/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
Workout
3 sets
Weighted Crunches x 15
Leg curls x 6-8 reps
Walking Lunges x 6-8 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, stretch calves, roll and stretch quads.
3 sets
Knee Pushups x AMAP
Flat Dumbbell Triceps Extensions x 10-12 (you will be weaker than usual on these today)
Incline Dumbbell Rows x 10-12
Cobras x 6-8 (do NOT contract your lower back on these)
Rest 90 seconds and roll lats and pecs and stretch pecs with dumbbells
3 Sets
Reverse Crunches x 10
Bicycles x 20 each side
Weighted Crunches x 10-15
Calf Raise x 15
Rest 90 seconds and foam roll spinal erectors, roll piriformis, stretch and roll calves and quads.
3 Sets
Run on Treadmill at 10 degree Incline x 30-40 seconds.
Rest 90 seconds
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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.
Workout
3 sets
Weighted Crunches x 15
Leg curls x 6-8 reps
Walking Lunges x 6-8 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, stretch calves, roll and stretch quads.
3 sets
Knee Pushups x AMAP
Flat Dumbbell Triceps Extensions x 10-12 (you will be weaker than usual on these today)
Incline Dumbbell Rows x 10-12
Cobras x 6-8 (do NOT contract your lower back on these)
Rest 90 seconds and roll lats and pecs and stretch pecs with dumbbells
3 Sets
Reverse Crunches x 10
Bicycles x 20 each side
Weighted Crunches x 10-15
Calf Raise x 15
Rest 90 seconds and foam roll spinal erectors, roll piriformis, stretch and roll calves and quads.
3 Sets
Run on Treadmill at 10 degree Incline x 30-40 seconds.
Rest 90 seconds
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/25/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
Workout
4 sets
Bodyweight Only Crunches x 35
Knee Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, stretch calves, roll and stretch quads.
3 sets
Chest Stretch with Dumbbells x 60 seconds
Reverse Crunches x 10
Rockups x 15
Pushup Position x 30-45 sec
Calf Raise x 15
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll pecs, roll lats, roll spinal erectors, roll piriformis, stretch and roll calves and quads.
3 Sets
Light run outside x 90 seconds. Pick a speed that feels like 50% of your potential on this. (Go a little easier this time. This should be deliberately easier than Saturday's. Then Wednesday's will be harder again. So don't push yourself hard on this one today. Think of it as active recovery)
Walk 2 min
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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.
Workout
4 sets
Bodyweight Only Crunches x 35
Knee Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, stretch calves, roll and stretch quads.
3 sets
Chest Stretch with Dumbbells x 60 seconds
Reverse Crunches x 10
Rockups x 15
Pushup Position x 30-45 sec
Calf Raise x 15
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll pecs, roll lats, roll spinal erectors, roll piriformis, stretch and roll calves and quads.
3 Sets
Light run outside x 90 seconds. Pick a speed that feels like 50% of your potential on this. (Go a little easier this time. This should be deliberately easier than Saturday's. Then Wednesday's will be harder again. So don't push yourself hard on this one today. Think of it as active recovery)
Walk 2 min
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/23/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
Workout
4 sets
Bodyweight Only Crunches x 10
Reverse Crunches x 15-20
One Leg Balance 20 sec each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Calf Raise x 15
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll pecs, roll lats, roll spinal erectors, roll piriformis, roll calves, roll quads.
3 Sets
Run outside x 90 seconds. Pick a speed that feels like 60% of your potential on this.
Walk 2 min
2-3 sets
Bodyweight Crunches x 25
Rockups x 25
Rest 60-75 sec
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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.
Workout
4 sets
Bodyweight Only Crunches x 10
Reverse Crunches x 15-20
One Leg Balance 20 sec each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Knee Pushups x AMAP
Bodyweight Lunges x 10-12 each leg
Calf Raise x 15
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll pecs, roll lats, roll spinal erectors, roll piriformis, roll calves, roll quads.
3 Sets
Run outside x 90 seconds. Pick a speed that feels like 60% of your potential on this.
Walk 2 min
2-3 sets
Bodyweight Crunches x 25
Rockups x 25
Rest 60-75 sec
Cooldown
Roll and stretch alot during today's cooldown. Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/21/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
Workout
3 sets
Bodyweight Only Crunches x 10
Reverse Crunches x 10-15
Weighted Crunches with a weight behind your head x 10-15
Rockups x 20
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Low Incline Rear Laterals x 10-12
One Leg Balance while performing Side Laterals x 7 each leg
Bodyweight Lunges x 5 each leg (this will be easy, but its just to get blood flowing in the legs without fatiguing them before your sprints)
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
3 Sets
Treadmill Run at 5 degree incline x 45 seconds. Pick a speed that feels like 60% of your potential on this.
Rest 2 min
Stop and Foam Roll:
Quads, IT Bands, Calves, Piriformis
3 sets
Flat Flyes x 10-12 reps
Wide Grip Pulldowns x 13-15
Walking Lunges x 8-12 each leg holding dumbbells
Rest 90 seconds and roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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.
Workout
3 sets
Bodyweight Only Crunches x 10
Reverse Crunches x 10-15
Weighted Crunches with a weight behind your head x 10-15
Rockups x 20
Rest 2 min and foam roll spinal erectors, roll piriformis, roll quads.
3 sets
Low Incline Rear Laterals x 10-12
One Leg Balance while performing Side Laterals x 7 each leg
Bodyweight Lunges x 5 each leg (this will be easy, but its just to get blood flowing in the legs without fatiguing them before your sprints)
Hip Thrusts x 15 reps bodyweight only
Rest 90 seconds and foam roll rotator cuff, roll lats, roll spinal erectors, roll piriformis.
3 Sets
Treadmill Run at 5 degree incline x 45 seconds. Pick a speed that feels like 60% of your potential on this.
Rest 2 min
Stop and Foam Roll:
Quads, IT Bands, Calves, Piriformis
3 sets
Flat Flyes x 10-12 reps
Wide Grip Pulldowns x 13-15
Walking Lunges x 8-12 each leg holding dumbbells
Rest 90 seconds and roll spinal erectors, rotator cuff, pecs, quads, and/or piriformis and stretch quads, hams, and/or calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/18/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 10-15
Hip Thrusts x 15 reps bodyweight only
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 10-15
One Leg Balance while performing Upright Rows x 7 each leg
Rest 30 seconds
2-3 Sets
Treadmill Run x 60 seconds. Pick a speed that feels like 60% of your potential on this.
Rest 2 min
Stop and Foam Roll:
Quads, IT Bands, Calves, Piriformis
3 sets
Dumbbell Tricep Extensions x 10-12 reps
Tricep Rope Cable Pushdowns x 13-15
Walking Lunges x 6-8 each leg holding dumbbells ...will likley feel much weaker than usual
Hip Thrusts x 15-20 reps with no a bar on hips ...will likely feel much weaker than usual.
Rest 90 seconds and foam roll spinal erectors, quads, piriformis and stretch quads, hams, and calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 10-15
Hip Thrusts x 15 reps bodyweight only
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 10-15
One Leg Balance while performing Upright Rows x 7 each leg
Rest 30 seconds
2-3 Sets
Treadmill Run x 60 seconds. Pick a speed that feels like 60% of your potential on this.
Rest 2 min
Stop and Foam Roll:
Quads, IT Bands, Calves, Piriformis
3 sets
Dumbbell Tricep Extensions x 10-12 reps
Tricep Rope Cable Pushdowns x 13-15
Walking Lunges x 6-8 each leg holding dumbbells ...will likley feel much weaker than usual
Hip Thrusts x 15-20 reps with no a bar on hips ...will likely feel much weaker than usual.
Rest 90 seconds and foam roll spinal erectors, quads, piriformis and stretch quads, hams, and calves
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/15/19
I honestly couldn't remember if you had access to your equipment again for this day or not. So I wrote two workouts. One with equipment and one without.
With Equipment Workout:
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 10-15
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 10-15
One Leg Balance while performing Side Laterals x 7 each arm
Walking Lunges x 6-8 each leg holding dumbbells
Hip Thrusts x 15-20 reps with a bar on hips ...will feel weaker than usual today.
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
2 Sets
Treadmill Run x 60 seconds. Pick a speed that feels like 50% of your potential on this. We are going to steadily start building up towards a sprint. But if we rush this, we risk injury. So we'll just increase speed a little each day.
Rest 2 min and foam roll spinal erectors, quads, and piriformis and stretch quads and calves.
3 sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rockups x 20-25
Incline Dumbbell Curls x 13-15
Dumbbell Tricep Extensions x 10-12 reps
Two Arm Dumbbell Upright Rows x 10-12
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
Without Equipment Workout:
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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: Quads, Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Crunches x 20
Rest 30 seconds and foam roll spinal erectors
3 sets:
Reverse Crunches x 10-15
Walking Lunges x 8-12 each leg
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep)
Rest 2 min and foam roll spinal erectors, roll piriformis, and roll and stretch quads and calves.
3 sets:
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Hip Thrusts x 25-30 reps bodyweight only
Rest 90 seconds and foam roll and stretch quads and roll piriformis.
3 sets:
One Leg Balance x 20 seconds each leg
Bodyweight Squats x 20-30
Rest 30 seconds
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
I honestly couldn't remember if you had access to your equipment again for this day or not. So I wrote two workouts. One with equipment and one without.
With Equipment Workout:
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 10-15
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 10-15
One Leg Balance while performing Side Laterals x 7 each arm
Walking Lunges x 6-8 each leg holding dumbbells
Hip Thrusts x 15-20 reps with a bar on hips ...will feel weaker than usual today.
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
2 Sets
Treadmill Run x 60 seconds. Pick a speed that feels like 50% of your potential on this. We are going to steadily start building up towards a sprint. But if we rush this, we risk injury. So we'll just increase speed a little each day.
Rest 2 min and foam roll spinal erectors, quads, and piriformis and stretch quads and calves.
3 sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rockups x 20-25
Incline Dumbbell Curls x 13-15
Dumbbell Tricep Extensions x 10-12 reps
Two Arm Dumbbell Upright Rows x 10-12
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
Without Equipment Workout:
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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: Quads, Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Crunches x 20
Rest 30 seconds and foam roll spinal erectors
3 sets:
Reverse Crunches x 10-15
Walking Lunges x 8-12 each leg
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep)
Rest 2 min and foam roll spinal erectors, roll piriformis, and roll and stretch quads and calves.
3 sets:
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Hip Thrusts x 25-30 reps bodyweight only
Rest 90 seconds and foam roll and stretch quads and roll piriformis.
3 sets:
One Leg Balance x 20 seconds each leg
Bodyweight Squats x 20-30
Rest 30 seconds
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/12/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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: Quads, Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Crunches x 20
Rest 30 seconds and foam roll spinal erectors
3 sets:
Reverse Crunches x 10-15
Walking Lunges x 6-10 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, and roll and stretch quads.
3 sets:
Side Laterals with no weight x 30-40 reps
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep
Hip Thrusts x 25-30 reps bodyweight only
Rest 90 seconds and foam roll and stretch quads or calves.
3 sets:
One Leg Balance x 20 seconds each leg
Rockups x 15-20 reps
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rest 60 seconds and foam roll spinal erectors, quads, or piriformis.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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: Quads, Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Crunches x 20
Rest 30 seconds and foam roll spinal erectors
3 sets:
Reverse Crunches x 10-15
Walking Lunges x 6-10 each leg
Rest 2 min and foam roll spinal erectors, roll piriformis, and roll and stretch quads.
3 sets:
Side Laterals with no weight x 30-40 reps
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep
Hip Thrusts x 25-30 reps bodyweight only
Rest 90 seconds and foam roll and stretch quads or calves.
3 sets:
One Leg Balance x 20 seconds each leg
Rockups x 15-20 reps
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rest 60 seconds and foam roll spinal erectors, quads, or piriformis.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/8/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT 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.
Workout
3 sets
Crunches x 20
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep
Hip Thrusts x 15-20 bodyweight only
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 5-15 (on floor).
One Leg Balance x 20 seconds each leg
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
3 Sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Walking Lunges x 6-8 each leg
Step Ups x 12 reps each leg
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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.
Workout
3 sets
Crunches x 20
Standing Calf Raises x 10 (get a deep stretch at the bottom of each rep
Hip Thrusts x 15-20 bodyweight only
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x 5-15 (on floor).
One Leg Balance x 20 seconds each leg
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
3 Sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Walking Lunges x 6-8 each leg
Step Ups x 12 reps each leg
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/6/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x AMAP (as many as possible - if any...you may not be able to do even one rep yet...I just want you to try...these are NOT easy). **WARNING: Do not tip over on these! Very easy to tip over backward if you go too far on the way up. So be conservative with your movement at first. Also, if you can't do any yet, no worries. Don't force it. They will come soon enough. Not worth trying to force it and then tipping over and getting hurt :). On second thought, you might should go ahead and just try these on the ground for the first time instead of the bench. Just lay right in front of something really sturdy that you can grab onto (as you would have grabbed onto the bench with your hands). It will give you a feel for the exercise and let you test out whether your ability is there yet or not before trying it on the bench.
One Leg Balance x 20 seconds each leg
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
3 Sets
Weighted Crunches x 15-20
Walking Lunges x 6-8 each leg (ONLY if the leg feels totally fine for them...stop them at the slightest warning sign to the contrary)
Hip Thrusts x 15-20 reps with a bar on hips (if leg feels fine)...will feel weaker than usual today.
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
3 sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Two Arm Dumbbell Upright Rows x 10-12
Dumbbell Tricep Extensions x 10-12 reps
Leg Curls x 10-12
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of 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, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 15
Rest 60 seconds and foam roll spinal erectors and roll piriformis.
3 sets
Reverse Crunches x AMAP (as many as possible - if any...you may not be able to do even one rep yet...I just want you to try...these are NOT easy). **WARNING: Do not tip over on these! Very easy to tip over backward if you go too far on the way up. So be conservative with your movement at first. Also, if you can't do any yet, no worries. Don't force it. They will come soon enough. Not worth trying to force it and then tipping over and getting hurt :). On second thought, you might should go ahead and just try these on the ground for the first time instead of the bench. Just lay right in front of something really sturdy that you can grab onto (as you would have grabbed onto the bench with your hands). It will give you a feel for the exercise and let you test out whether your ability is there yet or not before trying it on the bench.
One Leg Balance x 20 seconds each leg
Rest 75 seconds and foam roll spinal erectors and roll piriformis.
3 Sets
Weighted Crunches x 15-20
Walking Lunges x 6-8 each leg (ONLY if the leg feels totally fine for them...stop them at the slightest warning sign to the contrary)
Hip Thrusts x 15-20 reps with a bar on hips (if leg feels fine)...will feel weaker than usual today.
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
3 sets
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Two Arm Dumbbell Upright Rows x 10-12
Dumbbell Tricep Extensions x 10-12 reps
Leg Curls x 10-12
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/4/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 20
One Leg Balance x 20 seconds each leg
Walking Lunges x 6-8 each leg (ONLY if the leg feels totally fine...stop them at the slightest warning sign to the contrary)
Hip Thrusts x 15-20 reps with a bar on hips (if leg feels fine)...will feel weaker than usual today.
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
4 sets
Rear Laterals on Incline Bench x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rockups x 20
Rest 60 seconds and use the time for the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Incline Dumbbell Hammer Curls x 15-20
Dumbbell Tricep Extensions x 15-20 reps
Leg Curls x 10-12
Bodyweight Squats x 25 reps
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Weighted Crunches with a weight behind your head x 20
One Leg Balance x 20 seconds each leg
Walking Lunges x 6-8 each leg (ONLY if the leg feels totally fine...stop them at the slightest warning sign to the contrary)
Hip Thrusts x 15-20 reps with a bar on hips (if leg feels fine)...will feel weaker than usual today.
Rest 90 seconds and foam roll spinal erectors, quads, and piriformis and stretch quads.
4 sets
Rear Laterals on Incline Bench x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Bench Plank x 45-60 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Rockups x 20
Rest 60 seconds and use the time for the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Incline Dumbbell Hammer Curls x 15-20
Dumbbell Tricep Extensions x 15-20 reps
Leg Curls x 10-12
Bodyweight Squats x 25 reps
Rest 90 seconds and use the time for any of the following: foam roll quads, roll inner thigh, stretch quads with swiss ball, stretch hamstrings, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
11/1/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Bosu Ball Crunches with a weight behind your head x 20
Hip Thrusts x 12-20 reps with a bar on hips (optional depending on how legs feel)
Rest 90 seconds and foam roll spinal erectors, quads, calves, and/or piriformis depending on what feels tight.
3 sets
Flat Dumbbell Bench Press x 13-15
Rear Laterals on Incline Bench x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Bench Plank x 30 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Weighted Crunches x 15-20
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Two Arm Upright Rows x 10-12
Dumbbell Tricep Extensions x 10-12 reps (these will feel weaker than usual today...don't worry about it, it is planned that way)
Leg Curls x 13-15
Rest 90 seconds and use the time for any of the following: foam roll quads, roll lats, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Bosu Ball Crunches with a weight behind your head x 20
Hip Thrusts x 12-20 reps with a bar on hips (optional depending on how legs feel)
Rest 90 seconds and foam roll spinal erectors, quads, calves, and/or piriformis depending on what feels tight.
3 sets
Flat Dumbbell Bench Press x 13-15
Rear Laterals on Incline Bench x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Bench Plank x 30 seconds (if your low back starts to hurt at any point, the abs have run out of steam: stop the set immediately)
Weighted Crunches x 15-20
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Two Arm Upright Rows x 10-12
Dumbbell Tricep Extensions x 10-12 reps (these will feel weaker than usual today...don't worry about it, it is planned that way)
Leg Curls x 13-15
Rest 90 seconds and use the time for any of the following: foam roll quads, roll lats, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
10/30/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
5 sets
Regular Crunches with a weight behind your head x 20
Walking Lunges x 8-12 reps
Rest 90 seconds and foam roll spinal erectors, quads, calves, and/or piriformis depending on what feels tight.
3 sets
Flat Flyes x 13-15
Rest 10 seconds
Incline Dumbbell Press x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Rockups x 20-25
Crunches x 20-25
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Wide Grip Overhand Pulldowns x 13-15 (the machine you used Monday is fine. Or if you have a wide grip attachment for the cable machine, that is great also)
Incline Dumbbell Curls x 10-12 reps (these will feel weaker than usual today...don't worry about it, it is planned that way)
Hip Thrusts x 15-20 with a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, roll lats, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on lacrosse ball: Piriformis, Side of Hip, pec, and rotator cuff.
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
5 sets
Regular Crunches with a weight behind your head x 20
Walking Lunges x 8-12 reps
Rest 90 seconds and foam roll spinal erectors, quads, calves, and/or piriformis depending on what feels tight.
3 sets
Flat Flyes x 13-15
Rest 10 seconds
Incline Dumbbell Press x 10-12 (you will feel weaker than usual on this one today...don't worry about it, its planned that way)
Rockups x 20-25
Crunches x 20-25
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball.
3 sets
Wide Grip Overhand Pulldowns x 13-15 (the machine you used Monday is fine. Or if you have a wide grip attachment for the cable machine, that is great also)
Incline Dumbbell Curls x 10-12 reps (these will feel weaker than usual today...don't worry about it, it is planned that way)
Hip Thrusts x 15-20 with a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, roll lats, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Foam Roll Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Quick Stretch of Hamstrings with leg up and quads on swiss ball
10/28/19
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
5 sets
Bosu Crunches x 15
Regular Crunches x 20
Rockups x 15-20
Rest 90 seconds and foam roll spinal erectors
3 sets
Incline Dumbbell Press x 13-15
Bodyweight Squats x 15
Wide Grip Overhand Pulldowns x 13-15 each arm
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball, roll side of hip on lacrosse ball, and stretch quads on swiss ball
3 sets
Incline Dumbbell Curls x 13-15 reps
Walking Lunges x 10-12 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
5 sets
Bosu Crunches x 15
Regular Crunches x 20
Rockups x 15-20
Rest 90 seconds and foam roll spinal erectors
3 sets
Incline Dumbbell Press x 13-15
Bodyweight Squats x 15
Wide Grip Overhand Pulldowns x 13-15 each arm
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball, roll side of hip on lacrosse ball, and stretch quads on swiss ball
3 sets
Incline Dumbbell Curls x 13-15 reps
Walking Lunges x 10-12 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
10/26/19
We will be doing alot of some of the same very important exercises alot over the next few weeks in different sequences, set totals, rep counts, etc. Some of these exercises will remain a staple forever. Others we will use more as stepping stones to progress to more difficult exercises over time.
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Flat Dumbbell Flyes x 10-12 reps
Crunch Knee Knee x 8-10 reps
One arm Dumbbell Row x 10-12 each arm
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball, roll side of hip on lacrosse ball, and stretch quads on swiss ball
5 sets
Bosu Ball Crunches x 15 reps
Crunches x 20-30 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
3 Sets
Incline Dumbbell Hammer Curls x 13-15
Side Laterals x 12-15
Walking Lunges x 10-12 each leg (on a 10"-12" box)
Rest 90 seconds and roll whatever feels like it needs it most in the lower body at this point
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
We will be doing alot of some of the same very important exercises alot over the next few weeks in different sequences, set totals, rep counts, etc. Some of these exercises will remain a staple forever. Others we will use more as stepping stones to progress to more difficult exercises over time.
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Calves with knee straight. Calves with knee slightly bent. Hamstrings with leg up.
Workout
3 sets
Flat Dumbbell Flyes x 10-12 reps
Crunch Knee Knee x 8-10 reps
One arm Dumbbell Row x 10-12 each arm
Rest 90 seconds and use the time for any of the following: roll pecs with lacrosse ball, stretch pecs, foam roll Quads, roll Piriformis on lacrosse ball, roll side of hip on lacrosse ball, and stretch quads on swiss ball
5 sets
Bosu Ball Crunches x 15 reps
Crunches x 20-30 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Rest 90 seconds and use the time for any of the following: foam roll quads, stretch quads with swiss ball, roll piriformis and side of hip with lacrosse ball.
3 Sets
Incline Dumbbell Hammer Curls x 13-15
Side Laterals x 12-15
Walking Lunges x 10-12 each leg (on a 10"-12" box)
Rest 90 seconds and roll whatever feels like it needs it most in the lower body at this point
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
10/25/19
Cardio Day
Elliptical for 20-90 minutes - slow and low for fat burning
Cardio Day
Elliptical for 20-90 minutes - slow and low for fat burning
10/24/19
Today's workout will attempt to make some progress at loosening the hips and quads back up and allowing the glutes to get activated again - like we had just gotten them to start doing last week.
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Hamstrings with leg up, stretch quads on swiss ball
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Crunches x 20 reps
Foam Roll Quads, Roll Piriformis on lacrosse ball, and roll side of hip on lacrosse ball
Stretch Quads on Swiss ball
4 sets
Crunches x 20 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Side Laterals x 12-15
Rest 90 seconds and foam roll quads after first set, stretch quads with swiss ball after 2nd set, roll inner thighs and IT bands after 3rd and 4th set
4 Sets
Incline Dumbbell Curls x 13-15
Flat Dumbbell Tricep Extension x 13-15
Dumbbell Step Ups x 10-12 each leg (on a 10"-12" box)
Rest 90 seconds and roll whatever feels like it needs it most in the lower body at this point
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
Today's workout will attempt to make some progress at loosening the hips and quads back up and allowing the glutes to get activated again - like we had just gotten them to start doing last week.
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Hamstrings with leg up, stretch quads on swiss ball
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Crunches x 20 reps
Foam Roll Quads, Roll Piriformis on lacrosse ball, and roll side of hip on lacrosse ball
Stretch Quads on Swiss ball
4 sets
Crunches x 20 reps
Hip Thrusts x 20-25 without a bar on the hips this time
Side Laterals x 12-15
Rest 90 seconds and foam roll quads after first set, stretch quads with swiss ball after 2nd set, roll inner thighs and IT bands after 3rd and 4th set
4 Sets
Incline Dumbbell Curls x 13-15
Flat Dumbbell Tricep Extension x 13-15
Dumbbell Step Ups x 10-12 each leg (on a 10"-12" box)
Rest 90 seconds and roll whatever feels like it needs it most in the lower body at this point
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
10/23/19
Cardio Day
Elliptical for 20-90 minutes - slow and low for fat burning
Cardio Day
Elliptical for 20-90 minutes - slow and low for fat burning
10/22/19
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Hamstrings with leg up, stretch quads on swiss ball
Workout
5 sets
Bosu Ball Crunch x 6-8 reps
Crunches x 20 reps
Walking Lunges with broomstick x 6-10 each leg
Hip Thrusts x 15-20 with bar on hips
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd and 4th set
5 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after 1st and 2nd sets and then stretch pecs with dumbbells on flat bench after 3rd and 4th sets. (If I have not shown you this stretch yet, just skip this stretch and I will make a video of it for you before Wednesday)
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch: Hamstrings with leg up, stretch quads on swiss ball
Workout
5 sets
Bosu Ball Crunch x 6-8 reps
Crunches x 20 reps
Walking Lunges with broomstick x 6-10 each leg
Hip Thrusts x 15-20 with bar on hips
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd and 4th set
5 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after 1st and 2nd sets and then stretch pecs with dumbbells on flat bench after 3rd and 4th sets. (If I have not shown you this stretch yet, just skip this stretch and I will make a video of it for you before Wednesday)
Cooldown
Quick Foam Roll of Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Quick Stretch of Hamstrings with leg up and of quads on swiss ball