TRAIN: 7/24-7/31
MONDAY : LOWER BODY
MOBILITY & ACTIVATION
A. MOBILITY / ACTIVATION 2-3 sets
Bench Banded (above knees) hip thrusts x 20
Banded (above knees) lateral monster walk x 20 per side
Adductor rock backs x 10 (per side)
LOWER BODY
B. BACK SQUAT TO BOX: 6 X 6
Box just below parallel; tempo 3111
(RPE 6 or 60-65% 1RM BACK SQUAT)
(rest 90s)
C. BULGARIAN SPLIT SQUAT 3-4 SETS
Use bench or box to support rear leg; bodyweight x 12 per side
rest 90s
D. CONDITIONING: 3-4 sets
60 sec on bike at 85% effort or RPE 8
16 jumping lunges
20 goblet squats (25-35#)
rest 60s between sets
COOL DOWN
(For time, no rest)
E. RECOVERY 2-3 SETS
Childs pose x 1 min
lizard stretch x 30s per side
TUESDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP- 2-3 SETS
Banded shrugs x 20
banded Bradford press x 20
banded pull aparts x 20
UPPER BODY- PUSH
B. SEATED STRICT PRESS 3-4 SETS
Use Barbell (sub DB/KB) Moderate weight, TEMPO 2111 x 6-8 reps
rest 90s
C. INCLINE ALTERNATING DUMBBELL BENCH PRESS 3-4 SETS
Use light to moderate weight; keep arm extended while there presses x 6-8 reps per side
rest 90s
D. CONDITIONING: ascending & descending ladder
1-2-3-4-5-6-7-8-9-10 Push ups
10-9-8-7-6-5-4-3-2-1 Air squats
every - perform 30 jump rope single / double unders/ sub 10 step ups
(example: 1 push up, 10 air squats, 30 jump rope, 2 push ups, 9 air squats, 30 jump rope, etc
E. RECOVERY 2-3 SETS
twisted cross x 10 per side
worlds greatest stretch x 8 per side
WEDNESDAY : AEROBIC CONDITIONING
AEROBIC CONDITIONING
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Shin Box x 10 reps (total)
Adductor Rock Backs x 10
Heel Raises x 10 reps each direction (toes forward, toes in, toes out)
Toe Raises x 10 reps each direction (toes forward, toes in, toes out)
B. 30 MINUTES: 5-6 rounds (rope 4-6)
2 min row
2 min bike
1 min jump rope (single or double under)
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
1 min bear hold
20 mini crunches (head and shoulder lift)
30 sec hollow hold
COOL DOWN
D. RECOVERY 5 MINUTES OF BREATH WORK
90/90 BREATHING ON WALL -NASAL ONLY BREATHING
THURSDAY : LOWER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Heels elevated glute bridge x 12 reps
standing good morning x 20
banded above knee lateral monster walk x 20 per side
LOWER BODY
B. DUAL KB SUITCASE DEADLIFT AT DEFICIT: 3-4 SETS
Moderate weight at TEMPO 2111 x 8 -10 reps
stand on 2-4” plate for deficit
(rest 60s between sets)
C. BARBELL RACK PULL : 4 SETS
Moderate to heavy weight (RPE 8) x 8-10 reps
Set Barbell at knee height; you’ll start in hip hinge here and stand up with bar
(rest 75s)
D. CONDITIONING: 3-4 ROUNDS OF WORK / REST INTERVAL
10 box jump over (20” sub step over)
10 dual kb deadlift (26-53#)
300m row
walk / rest 60s between rounds
COOL DOWN
E. RECOVERY 2-3 SETS
supine leg cross over x 8 per side
prone extension x 10
FRIDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
banded face pulls x 10
lateral bear crawl x 20’ per side
seated banded row x 20
UPPER BODY - PULL
B. ALTERNATING DB BENT OVER ROW: 3-4 SETS
moderate weight; keep one arm bent while other extends; TEMPO 2121 x 12 (per side)
rest 90s
C. NEGATIVE SUPINATED PULL UPS: 4 SETS
Palm up grip; use bands as necessary; TEMPO 3111 x 4-6 reps
(rest 90s)
D. CONDITIONING: for time
50 cal row ( sub 800m run / 4 min bike)
30 db push press (25-50#)
50 cal row (sub 800m run / 4 min bike)
30 db renegade rows (25-50#)
no rest- just one time though
COOL DOWN
E. RECOVERY 2-3 SETS
Childs pose x 1-2 min
banded lat stretch x 30 sec each side
SATURDAY : QUICK & DIRTY
MOBILITY & ACTIVATION
A. ACTIVATION 3-4 ROUNDS
Glute bridge x 15
shin box x 10 per side
banded pull aparts x 10
shoulder taps x 10 per side
B. CONDITIONING: for time
50 cal row (sub 800m run / 4 min bike)
50 box step ups (20”)
50 burpees
50 Russian kettlebell swings (26-53#)
no rest- just one time through- record time
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 BANDED FACE PULLS
2 SETS OF 50 BANDED SHRUGS
(rest as needed between sets)
D. RECOVERY 2-3 SETS
worlds greatest stretch x 10 reps per side
adductor rock backs x 10 reps per side
SUNDAY : REST DAY
Rest & Restore