TRAIN: 7/17-7/24
MONDAY : LOWER BODY
MOBILITY & ACTIVATION
A. MOBILITY / ACTIVATION 2-3 sets
Glute bridges x 20
Reverse Lunges x 20
Cossack Squats x 10
LOWER BODY
B. BACK SQUAT TO BOX: 6 X 8
Box just below parallel; Use barbell or front rack dumbbells
(RPE 6 or 60-65% 1RM BACK SQUAT)
(rest 60s)
C. LATERAL BOX STEP DOWN: 3-4 SETS
Box Height 16-20”; Bodyweight at TEMPO 2121 X 8 per side
rest 90s
D. CONDITIONING: 3 ROUNDS FOR TIME
30 Cal Row (SUB BIKE/RUN/ELLIPTICAL
20 Box Step ups (16-20”)
10 Burpees
COOL DOWN
(For time, no rest)
E. RECOVERY 2-3 SETS
Adductor Rock Back x 8 per side
Pigeon Stretch x 1min per side
TUESDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP- 2-3 SETS
Banded Tricep Extensions x 20
Banded upright row x 20
Banded Hammer curl 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. SEATED STRICT PRESS: 3-4 SETS
Use light to moderate weight; TEMPO 211 x 8-10 reps
D. CONDITIONING: 4-5 ROUNDS OF WORK/REST INTERVAL
20 Shoulder Taps
10 Push ups
(rest 30s)
10 Renegade Rows (20-40#)
20 Russian Kettle Bell Swings (35-53#)
(rest 30s, repeat)
E. RECOVERY 2-3 SETS
Childs Pose x 1 min
Bretzel Stretch x 1 min (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: STEADY STATE (RPE 4-6)
Walk / Jog / Row / Bike / Elliptical / Ski Erg
(the intent is easy, low & 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
15 Side Plank hip taps
15 second L sit
15 reverse crunches
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
Tall Kneeling banded good morning x 20
Prone Banded Hamstring Curls x 20
LOWER BODY
B. SINGLE ARM KB SUITCASE DEADLIFT: 3-4 SETS
Light to Moderate weight at TEMPO 2121 x 8 reps (per side)
(rest 60s between sets)
C. BARBELL RACK PULL : 4 SETS
Moderate to heavy weight (RPE 7-8) x 12 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
20 jumping lunges
10 KB goblet hold reverse lunge (35-53#)
COOL DOWN
E. RECOVERY 2-3 SETS
Shin Box x 1 min (per side)
Adductor Rock Back x 8 (per side)
FRIDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Prone T’s x 20
Banded upright row x 20
banded pull aparts x 20
UPPER BODY - PULL
B. GORILLA ROW: 3-4 SETS
Use KB and stay light (sub DB); TEMPO 2111 x 12 reps (per side)
rest 90s
C. MIXED GRIP PULL UPS: 4 SETS
Alternate grip every other set; use bands as necessary: x 6-8 reps
(rest 90s)
D. CONDITIONING: 3-5 ROUNDS
10 ring rows
12 push ups
24 gorilla rows (12 per arm, 15-35#)
14 seconds hard on bike / row / sprint
(walk/rest 90s between rounds)
COOL DOWN
E. RECOVERY 2-3 SETS
Downward dog x 10
twisted cross x 10 (per side)
SATURDAY : QUICK & DIRTY
MOBILITY & ACTIVATION
A. ACTIVATION 3-4 ROUNDS
Single leg glute bridge x 10 (per side)
Tall kneeling Banded good morning x 20
Heel raises x 30 reps (10 each direction, toes in, out and forward)
Downward dog to seal pose x 10
B. CONDITIONING: WORK + SHORT REST
10 Single arm KB front rack walking lunge (right- 10-35#)
100 Jump rope (single under or 80 double under if you got ‘em)
10 single arm KB front rack walking lunch (left- 10-35#)
20 KB sumo Deadlift 910-35#)
(rest 20s between rounds)
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 PRONE BANDED HAMSTRING CURLS
2 SETS OF 50 HAMMER CURLS
(rest as needed between sets)
D. RECOVERY 2-3 SETS
Adductor rock backs x 10 reps (per side)
shin box x 10 reps (each direction)
SUNDAY : REST DAY
Rest & Restore