Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Upper Body (Chest, Shoulders, Triceps, Back, Biceps) Dumbbell bench press: 4x10 Reps, superset with next movement Dumbbell rear delt flys: 4x10 Reps, superset with next movement Prone (face down) lying Incline bench dual Dumbbell row: 4x10 Reps, [...]
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 Legs (Quads, calves) Leg Press narrow stance: 4x10 Reps, rest 1:00 between sets Barbell Front squat, heels elevated: 10-8-6-4 Reps, rest 1:00 between sets Barbell back squat shoulder width stance: [...]
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace [...]
Warm up: 5:00 Jog HIIT Training For Time: 30-20-10-20-30 Reps of: Burpees Box jumps Sit-ups Kettlebell swings Recovery: Low Back and Hamstrings
Warm up: 2 Sets 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Legs ( Hamstrings, Glutes, Abs) 1. Straight leg deadlift: 20-15-10-5-5 Reps, 4 seconds down, 1 second up, Superset with next movement V-ups: 5x20-30 Reps rest as needed 2. Lying Leg curls: 4x12 Reps, superset with next movement [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Core (Abs, Cardio) 1. 4 Sets of 200 meter run, superset with next movement 2. Hanging leg raises: 4x failure, rest 1 min between sets 3. 4 sets of 200 meter row, superset with next movement Kneeling cable crunch: 20-15-15-20 Reps, rest [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Upper Body (Chest, Shoulders, Triceps, Back, Biceps) 1. Incline DB bench Press: 4x10 Reps, superset with next movement DB seated shoulder press: 4x10 Reps, superset with next movement Bent over DB row: 4x10 Reps, rest 2-3 mins [...]
Today starts new schedule! 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 Legs (Quads, calves) Leg Extensions: 50-40-30-20-10 Reps, rest 2 min between sets Leg Presses: 40-30-20-10 Reps, superset with next movement Walking lunges: 4x20 Reps, weighted if [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! Spend 45-60:00 Doing a moderate activity like run, hike, swim, bike, or cardio piece of choice Recovery: Rest Day Recovery
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Body Work: Banded lat pull down: 5×12-15 Reps, 45 second rest between sets Dumbbell renegade rows: 3x 12-15 Reps, 45 second rest between sets Reverse grip pull down: 3×12-15 Reps, 45 second rest between sets Bent over dumbbell rows: [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Body Work: Dumbbell Shoulder press: 5x12 Reps, 45 second rest between sets Plate raises: 3x15 Reps, 45 second rest between sets Single arm dumbbell upright row: 4x12/12 Reps, 45 second rest between sets Inverted ring or TRX rows: 4x Max [...]
