TRAIN: 4/11-4/17
MONDAY - LOWER BODY
A. ACTIVATION / MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Worlds greatest stretch x 8 (per side)
banded forward and reverse monster walk x 20 (each way)
cossack lunge x 12 (6 per side)
LOWER BODY
B. BACK SQUAT 5-3-3-2-2-1-1
Use Barbell.
FIND A NEW 1RM back squat
rest 2-3 MIN
C. GOBLET HOLD SPANISH SQUATS 3 x 12
Close stance- heels elevated- use light weight- DB OR KB
rest 90s
D. CONDITIONING: 18-15-12-9-6-3
THRUSTERS (55-65#)
BURPEE OVER BARBELL (SUB STEP OVER OR BURPEE ONLY)
NO REST JUST GO
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 T’s, I’d, W’s- 2 x 10 each
Banded Pull aparts x 20
Tall plank shoulder tap x 20 (10 per side)
B. BARBELL BENCH PRESS 8 x 2
RPE 8 OR 75-80% 1RM bench press
(Rest 90-120s)
C. 1/2 KNEELING DB PRESS: 4X6 (PER ARM)
Start with moderate weight DBs, increase set
rest 90s
D. CONDITIONING: 5 ROUNDS WORK / REST INTERVALS
6 DB PUSH UPS
12 RENEGADE ROWS
25 JUMP ROPE DOUBLE OR SINGLE UNDERS
REST 30s between sets
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. 30 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 Star plank
20 Hollow hold
20 sec superman holds
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 x 20
B. ROMANIAN DEADLIFT: 6 x 3
MODERATE- HEAVY WEIGHT: keep soft bend in knees and back flat
(Rest 90s)
C. BURPEE BOX JUMP: 3 x 8
This is for Height; start low with 16-20” box and increase height.
(sets/reps start when you reach challenging height)
rest 60 seconds.
D. CONDITIONING: 12 min of Continuous work
150 ft. REVERSE WALK FARMERS CARRY
12 MEDBALL OVER SHOULDER (SUB LIGHT DB SQUAT CLEAN)
150 FT FARMERS CARRY (FORWARD)
6 TURKISH GET UPS (3 PER SIDE, PICK MANAGEABLE WEIGHT)
E. RECOVERY 2-3 SETS
shin box 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. DUAL KB BENT OVER ROW: 4X8 (PER SIDE)
Use Hip hinge and keep back flat, both arms work at the same time
rest 90s
C. KB GORILLA ROW: 3 X 12 (6 PER ARM)
Feet set up wide, chest is up and hips are low: push down with one arm and pull to belly button with other arm
rest 60s
D. CONDITINING: 4 ROUNDS NOT FOR TIME
8 KB SUMO DEADLIFT HIGH PULL
6 PULL UPS (SUB RING ROWS)
8 SINGLE ARM KB SWINGS (8 PER ARM)
rest as needed between sets
COOL DOWN
E. RECOVERY 2-3 SETS
Downward dog x 10
twisted cross x 10 per side
SATURDAY : QUICK AND DIRTY
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: : 3 ROUNDS FOR TIME
12 Barbell front rack walking lunge (65# or more with good form)
12 Weight box step ups
500m row
C. ACCESSORIES (light band-fast and full range of motion)
2 sets of 50 banded prone hamstring curls
2 sets of 30 elevated heel raises
E. RECOVERY: 2-3 SETS
ADDUCTOR ROCK BACKS X 10 REPS (PER SIDE)
DOWNWARD DOG X 10 REPS
SUNDAY : REST DAY
Rest & Restore