Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Body Work: Triceps/Calves/Abs Sit-ups: 5x20 Reps, rest :30 between sets Tricep cable press down: 10-8-6-6-8-10 Reps, Rest 1:00 between sets Seated calf raises: 4x20 Reps, rest 60 seconds between Hanging straight leg raises: 3x10 Reps, superset with next [...]
Warm-up: 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Body Work: Shoulders Strict press 5-4-3-2-1 Reps, building in weight, rest as needed Strict press for max reps at 70% of today's heavy 1 rep x 1 Set Front/lateral raises: 30 Seconds max reps, 30 Second rest x 4 Sets [...]
Warm-Up: 2 Sets 10 Over under with arms 10 Touch downs 3 Wall walkto handstan 200m run Body Work: Legs Front squats: 4x20 Reps, rest as needed. keep it light and try to keep a steady squat tempo Bulgarian split squats: 4x10 Reps each leg, superset with next movement Supine toe touches: 4x20 Reps, rest 1:00 between sets [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Body Work: Back Deadlift: 4x8 Reps, superset with next movement Chin ups: 4x10 Reps, rest 90 seconds between sets. Dumbbell bent over barbell row: 4x8 Reps, superset with next movement Cable lat pull downs: 4x16 Reps, rest 90 seconds between sets. [...]
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Body Work: Chest/Biceps Bench Press: 30-20-10 Reps, superset with next movement Push-ups: 10-20-30 Reps, rest as needed. Barbell Curls: 30-20-10 Reps, superset with next movement Reverse barbell curls: 10-20-30 Reps, rest as needed. Incline dumbbell bench press: 4x12 Reps, superset with Dumbbell flys: 4x24 Reps, rest [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an Active Recovery Day! Here is today's workout: 10:00 Run, row, bike, elliptical, etc Rest 1:00 Then pick a different modality for another 10:00 Rest 1:00 Then pick a different modality for another 10:00 Recovery: Rest Day Recovery
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Full Body: Time total time to complete all 4 movements and try and hold pace over the 4 sets Dumbbell shoulder press: 4x25 Reps, superset with next movement Dumbbell bent over row: 4x25 Reps, superset with next movement Dumbbell or kettlebell [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Body Work: Triceps, Abs, Calves Situps: 1x100 Reps Skull crushers: 4x10 Reps superset with next movement Seated calf raises 4x20 Reps, rest 60 seconds Hanging strict leg raises 3x10 Reps superset with next movement Tricep extensions rope attachment 4x15-20 Reps, 45 second rest between [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Body Work: Shoulders Strict press: 12-10-8-8-8 Reps, building in weight, rest as needed between Push press: 3x10 Reps, rest 60 seconds between Push-ups: 3x15 Reps superset with Bench dips 3x15 Reps superset with Dumbbell strict press 3x15 Reps, immediately start [...]
Warm-up: 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Body Work: Legs Back squats: 4x20 Reps, rest as needed. keep it light and try to keep a steady squat tempo Wall sit: 4 x fatigue, rest as needed between Walking lunges: 4x10 Reps each leg superset [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Body Work: Back Deadlift: 4x10 Reps, superset with next movement Pull ups 4x 10 Reps, rest 90 seconds between sets Alternating bent dumbbell or kettlebell row 4x8 each arm superset with next [...]
