TRAIN: 4/3-4/10
MONDAY - LOWER BODY
A. ACTIVATION / MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Adductor Rock Backs x 12 (per side)
Banded Lateral Monster Walk x 20 (per side)
Curtsy Lunge x 12 (6 per side)
LOWER BODY
B. BACK SQUAT 5 x 6
Use Barbell. (RPE 7-8 or 75-80% 1RM back squat
rest 120s
C. GOBLET HOLD SPANISH SQUATS 3 X 6-8
BW. Close stance- heels elevated- use moderate DB OR KB
rest 90s
D. CONDITIONING: 5 rounds work/rest
10 Calorie bike (50 sec effort / sub row or run)
8 Front rack walking lunges (25-40#)
8 squat -burpee (add a squat, then kick legs back-then forward- then squat)
rest 60 sec between rounds
E. RECOVERY 2-3 SETS
adductor rock back x 8 per side
PIGEON STRETCH (1MIN PER SIDE)
TUESDAY : UPPER BODY
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Prone Ts,Is,Ws- 2 x 10 (each)
Banded Pull aparts x 20
Tall Plank shoulder tap x 20 (10 per side)
B. BARBELL BENCH PRESS 6 x 4
RPE 8 OR 75-80% 1RM bench press
(Rest 90-120s)
C. DB ALERNATING Z-PRESS 3x8 (PER ARM)
Start with moderate weight DBs, increase set
rest 90s
D. CONDITIONING: 15 min AMRAP
50 ft bear crawl
50 ft Farmers Carry (35-50#)
25 Wall Balls (use 10-14 lb med ball)
25 Jump rope double or single unders
no rest, just go!
E. RECOVERY 2-3 SETS
CHILD'S POSE x 1 min
TWISTED CROSS X 1 MIN per side
WEDNESDAY : AEROBIC CONDITIONING
A.ACTIVATION/MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Shin box x 10 reps total
Adductor Rock backs x 10
heel raises x 10 reps each direction
Toe Raises x 10 reps each direction
B. 25 MINUTES: STEADY STATE (RPE 4-6)
WALK/JOG/ROW/BIKE/ELLIPTICAL/SKI ERG
(The intent HERE is easy, low & slow aerobic training)
PRACTICE NASAL ONLY BREATHING Maintain heart rate 120-155 bpm
OTHER OPTION:
FOR LEISURE: YOGA CLASS, HIKE, SWIM, PADDLE BOARD, ROLLER SKATE (JUST GET OUTSIDE)
C. MORE FOR THE CORE 3-4 ROUNDS/ rest 1 min
20 side plank taps (per side)
20 Alternating V-ups (like flutters but tap opposite foot)
20 Reverse crunches
COOL DOWN
D. RECOVERY 5 MINUTES BREATH WORK
90/90 BREATHING ON WALL (INHALE IN NOSE; EXHALE OUT MOUTH OR NASAL ONLY BREATHING)
THURSDAY : LOWER BODY
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Heels elevated glute bridge x 12
Tall Kneeling banded Good morning x 20
Prone Banded hamstring curls x20
B. ROMANIAN DEADLIFT: 6 x 6
MODERATE- HEAVY WEIGHT: keep soft bend in knees and back flat
(Rest 60s)
C. BOX JUMP: 4X4
This is for Height; start low with 16-20” box and increase height.
(sets/reps start when you reach challenging height) *note improvement from last week
rest 90 seconds.
D. CONDITINING:DESCENDING LADDER 16-14-12-10-8-6-4-2
DB DEADLIFT (25-35#)
HANGING OBLIQUE KNEE TUCKS (SUB FLOOR OBLIQUE TUCKS)
CALORIES ON ROWER
(NO REST! JUST GO)
E. RECOVERY 2-3 SETS
Thread the Needle x 1 min (per side)
Adductor Rock Back x 8 Per side
FRIDAY : UPPER BODY
A. ACTIVATION/MOVEMENT PREP: 2-3 SETS
Banded Face Pulls x 10
Light reverse pec fly x 20
Seated Banded row x 20
B. DB BENT OVER ROW: 4X8 (PER SIDE)
Support arm and leg on bench: use moderate-heavy weight
rest 90s
C. HOLLOW BODY DB PULL OVER: 3X12
Start in hollow position and DB over sternum; bring DB behind head and back over sternum. Maintain hollow position (low back pressed into bench or floor)
D. CONDITINING: 3 ROUNDS FOR TIME
400M RUN
20 RUSSIAN KETTLE BELL SWINGS
10 PULL UPS (USE BANDS AS NECESSARY)
NO REST, JUST GO
COOL DOWN
E. RECOVERY 2-3 SETS
Thread the needle w/ pause at the bottom x 10 per side
Childs pose x 1 min
SATURDAY : QUICK AND DIRTY
A. ACTIVATION:3-4 ROUNDS
Glute bridge x 15
Russian baby maker x 10
cossack lunges x 10 (5 per side)
banded rows x 20
B. CONDITIONING: ROW + KAREN
1k Row
rest 3 min
150 wall balls (10-14# Med ball, toss to 9-10’ target)
C. ACCESSORIES (light band-fast and full range of motion)
2 sets 30 heel raises
2 sets of 30 banded good morning
SUNDAY : REST DAY
Rest & Restore