TRAIN: 3/14-3/20
MONDAY : LOWER BODY
MONDAY - LOWER BODY
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Adductor Rock Backs x 12 (per side)
Glute Bridges x 20
Heel raises x 10 reps each direction (toes forward, toes in, toes out)
B. DEFICIT BARBELL BACK RACK REVERSE LUNGE: 4x4 (PER SIDE)
Use barbell, sub front rack dumbbells
Start by standing on 2-4" plate, revese lunge into a deficit and stand
(Rest 75s)
C. BOX JUMP: 4x5
This is for height, not speed; increase height w/ each set if you can
(Rest 90s)
D. CONDITIONING: 4-5 ROUNDS OF WORK/REST INTERVAL
RUN 400M (SUB 2 MIN BIKE OR 500M ROW)
12 DB HANG POWER CLEANS (25-35#)
12 LATERAL BURPEES OVER DB
(No rest, just breathe and go)
E. RECOVERY: 2-3 SETS
FIGURE-4 STRETCH x 30s (PER SIDE)
LIZARD STRETCH x 30s (PER SIDE)
TUESDAY: UPPER BODY - PUSH
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Twisted Cross x 5 (per side)
Prone Ts, Ws, Is (10 each)
Tall plank shoulder taps x 10 (per side)
B. WIDE GRIP BB BENCH PRESS: 5X2
Heavy this week
(Rest 2 min )
C. 1/2 KNEELING DB PRESS: 4x12
Pressing arm side, leg is down; heavy without arching your back
(Rest 90s -2 min )
D. CONDITIONING: 18 MIN AMRAP
10 SINGLE ARM DB PUSH PRESS (PER ARM. 25-45#)
20 STEPS SINGLE ARM OVERHEAD WALKING LUNGES (SWITCH ARMS 1/2 WAY)
10 PUSH UPS (FULL ROM, SUB KNEE PUSH UPS)
20 WEIGHTED RUSSIAN TWISTS (10-30#)
(No rest, just breath and move!)
E. RECOVERY: 2-3 SETS
REVERSE PLANK BRIDGE x 20
SIDE LYING THORACIC ROTATION x 10 (PER SIDE)
WEDNESDAY: AEROBIC CONDITIONING
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Downward dog to Seal pose x 10
Shin box x 10 reps (total)
Adductor Rock backs x 10
Heel raises x 10 reps each direction (toes forward, toes in, toes out)
B. 30 MINUTES: STEADY STATE (RPE 4-6)
WALK/ JOG/ ROW/ BIKE/ ELLIPTICAL / SKI ERG
(The intent is easy, low & slow aerobic training- Practice nasal only breathing)
*Maintain heart rate between 120-155 BPM*
OTHER OPTION:
1 HOUR BRISK WALK/ HIKE/BIKE - BREAK THIS UP INTO 20-30 MIN INTERVALS IF NEEDED
C. MORE FOR THE CORE 3-4 ROUNDS/ REST 1 MIN
20 FLUTTER KICKS (10 PER SIDE)
20 SECOND L-SIT
20 REVERSE CRUNCHES
D. RECOVERY: 5 MINUTES OF BREATH WORK
90/90 LEGS ON WALL WITH NASAL ONLY BREATHING
THURSDAY: LOWER BODY - PULL
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Heels elevated glute bridge x 12
Tall kneeling hip thrusts x 20
Prone banded hamstring curls x 20
B. BANDED KB DEADLIFT: 4x8
Start with mod weight, wrap band around handle and step on band with bith feet
you shoulder feel tension increase as you stand; use light band to start
(Rest 60s)
C. LATERAL BOX STEP UP W/ GOBLET HOLD: 4x4 (PER SIDE)
Use KB or DB; Increase weight per set; Use 16-20" box or bench
(Rest 60s)
D. CONDITIONING: 6 ROUNDS OF WORK/REST
250M ROW
6 KB SUMO DEADLIFT (HEAVY FOR YOU, SUB DB)
(SPRINT THROUGH THIS AND REST 90s BETWEEN EACH)
(Rest 90s)
E. RECOVERY: 2-3 SETS
SHIN BOX x 1 MIN (PER SIDE)
ADDUCTOR ROCK BACK x 8 (PER SIDE)
FRIDAY: UPPER BODY - PULL
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Banded rows x 20
Banded lateral lat pull down x 20 (per side)
Banded pull aparts x 20
B. WIDE GRIP PULL UP: 8x1
Challenge yourself here; add weight if you can
(Rest 90s)
C. ALTERNATING DUAL DB BENT OVER ROW: 3x6 (12 TOTAL)
Moderate-heavy weight; Use hip hinge; keep one arm pulled as the other one moves and switch
(Rest 90s)
D. CONDITIONING: 20 AMRAP - "CINDY"
5 PULL UPS
10 PUSH UPS
15 AIRSQUATS
(No rest, just go!)
E. RECOVERY 2-3 SETS
DOWNWARD DOG x 10
BANDED LAT STRETCH x 30 SECONDS EACH SIDE
SATURDAY: QUICK & DIRTY
A. ACTIVATION: 3-4 ROUNDS
World's greatest stretch x 10 (per side)
Glute bridges x 15
Bootstrappers x 10
Heel raises x 20
CONDITIONING
B. CONDITIONING: 6-8 ROUNDS OF WORK/REST
800M BIKE
10 BARBELL WALKING LUNGES (35-65#)
800M BIKE
(Rest 60s, repeat)
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 PRONE BANDED GLUTE BRIDGES
2 SETS OF 50 HEEL RAISES (FEET ELEVATED)
(Rest as needed between sets)
C. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE x 10 REPS
SUNDAY
REST AND RESTORE
Rest & Restore