TRAIN: 4/25-5/1
MONDAY - LOWER BODY
A. EMOM X 9-12 MIN
MOBILITY & ACTIVATION
Glute bridge x 10 reps
Wall Squat hold x 60 second hold
Reverse lunges x 12 reps (6 per side)
LOWER BODY
B. FRONT SQUAT TEMPO 3-4 SETS
DUMBBELL FRONT SQUAT @ 3131 x 8 REPS
(Rest 90s)
C. COSSACK SQUAT 3-4 SETS
BODY WEIGHT @ 2121 x 12 (6 PER SIDE)
(Rest 90s)
D. " EASY DOES IT" 3-4 ROUNDS
10 BURPEES
15 AIR SQUATS
COOL DOWN
20 SINGLE UNDER JUMP ROPES (SUB JUMP IN PLACE)
(Rest as needed between rounds)
E. RECOVERY 2-3 SETS
PRONE PRESS UP X10
PIGEON STRETCH (1MIN PER SIDE)
TUESDAY : UPPER BODY
A. 3-4 ROUNDS
MOBILITY & ACTIVATION
Downward dog x 5 reps
Tall plank shoulder taps x 10 (per side)
Elbow side plank x 30 second hold (per side)
B. DUMBBELL FLOOR PRESS 3 SETS
TEMPO 3111 - USE LIGHT TO MODERATE WEIGHT 8-10 REPS
(Rest 2 min)
C. DUMBBELL ALTERNATING Z-PRESS
LIGHT DUMBBELLS x 12-16 (6 -8 per side)
(Rest 90s)
D. 3-4 ROUNDS: WORK-REST INTERVAL
JOG/ RUN 400M (SUB BIKE 2 MIN OR ROW 500m)
5 PUSH UPS
COOL DOWN
10 SINGLE ARM DB PUSH PRESS (10-25# DB)
(Rest 2 min between rounds)
E. RECOVERY 2-3 SETS
CHILD'S POSE x 30 SECONDS
WALL ANGELS x 10
WEDNESDAY : AEROBIC CONDITIONING
A. 3-4 ROUNDS
MOBILITY & ACTIVATION
Side lying thoracic rotation x 8 reps (per side)
Shin box x 10 reps (total)
Windmills x 5 reps (per side)
Heel raises x 10 reps each direction (TOES FORWARD, TOES IN, TOES OUT)
CONDITIONING / ACTIVE RECOVERY
B. 6 ROUNDS (24 MINUTES TOTAL)
WALK 3 MIN + JOG 1 MIN
(The intent HERE is easy, low & slow aerobic training)
OTHER OPTION:
FOR LEISURE: YOGA CLASS, HIKE, SWIM, PADDLE BOARD, ROLLER SKATE (JUST GET OUTSIDE)
C. MORE FOR THE CORE 3-4 ROUNDS
REVERSE CRUNCHES x 15
TUCK UPS x 15
SIDE PLANK HIP TAPS x 15 EACH SIDE
COOL DOWN
D. RECOVERY 5 MINUTES
90/90 BREATHING ON WALL (INHALE IN NOSE; EXHALE OUT MOUTH OR NASAL ONLY BREATHING)
THURSDAY : LOWER BODY
A. EMOM X 9-12 MIN
MOBILITY & ACTIVATION
Heels elevated glute bridge x 12 reps
Good mornings x 20 reps
Butt kicks in place x 30 seconds
LOWER BODY
B. DUMBBELL ROMANIAN DEADLIFT 4 SETS
MODERATE WEIGHT W/ TEMPO @ 2020 x 12 REPS
(Rest 90s)
C. "OKAY" 12 MINUTE AMRAP
15 KB DEADLIFT (26-44#)
15 KB GOBLET SQUAT (26-44#, OR LIGHTER)
15 BOX STEP UPS (20", SUB 16" OR STEP UPS)
(No rest, repeat for as many rounds/reps as possible)
COOL DOWN
D. RECOVERY 2-3 SETS
PIGEON STRETCH (1MIN PER SIDE)
ADDUCTOR ROCK BACK x 8 (PER SIDE)
FRIDAY : UPPER BODY
A. SCAPULAR ACTIVATION
MOBILITY & ACTIVATION
Prone Ts x 20 reps
Scapular push ups x 10 reps
Side lying thumb down reverse fly x 20 reps (per side)
UPPER BODY
B. DUMBBELL BENT OVER ROW 3 SETS
MODERATE WEIGHT W/ TEMPO @ 2020 x 10 REPS (PER SIDE)
(Rest 90s)
C. DUMBBELL PULL OVER x 3 SETS
LIGHT WEIGHT X 20 REPS
(Rest 90s)
D. 3-5 ROUNDS
RENEGADE ROW x 10 REPS (PER SIDE)
RUSSIAN TWISTS x 20 REPS
WALKING LUNGES x 20 (10 PER SIDE)
COOL DOWN
(Rest as needed in between rounds)
E. RECOVERY 2-3 SETS
PRONE PRESS UP x 10 REPS
PIGEON STRETCH x 1MIN (PER SIDE)
SATURDAY : SWEET & SPICY
A. Fire it up: 4 ROUNDS
MOBILITY & ACTIVATION
Glute bridge x 15 reps
Inchworm x 10 reps
Body weight sumo squats x 10 reps
Jump Rope x 60 seconds
B. CHIPPER (FOR TIME)
10 PUSHPS
20 AIRSQUATS
30 BURPEES
40 BOX STEP UPS (TOTAL REPS WITH 20" BOX HEIGHT)
50 SINGLE UNDER JUMP ROPES (SUB JUMP IN PLACE OR DOUBLE UNDERS IF YOU GOT 'EM)
(Perform as fast as possible)
COOL DOWN
C. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE x 10 REPS
SUNDAY : REST DAY
Rest & Restore