TRAIN: 6/5-6/12
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
A. HEELS ELEVATED CYCLIST SQUAT
NARROW STANCE WITH MODERATE WEIGHT; x 8 REPS
(Rest 90s)
B. CURTSY SQUAT
BODY WEIGHT x 12 REPS (6 PER SIDE)
(Rest 90s)
C. " KICK THE WEEK OFF" 3 ROUNDS
9 BURPEE BOX STEP UP (20", SUB 16")
15 KETTLEBELL GOBLET SQUAT (18-35#)
COOL DOWN
21 SINGLE UNDER JUMP ROPES (SUB JUMP IN PLACE OR DOUBLE UNDERS IF YOU GOT 'EM)
(No rest, just go!)
D. RECOVERY 2-3 SETS
FIGURE-4 STRETCH x 30s (PER SIDE)
LIZARD STRETCH x 30s (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)
LOWER BODY
B. DUMBBELL BENCH PRESS 3 SETS
TEMPO 3111 - USE LIGHT TO MODERATE WEIGHT 8-10 REPS
(Rest 2 min)
C. DUAL DUMBBELL Z-PRESS
LIGHT DUMBBELLS x 8 REPS (TOTAL)
(Rest 90s)
D. 4-5 ROUNDS: WORK-REST INTERVAL
10 DB PUSH PRESS (15-30#)
15 JUMP SQUATS
COOL DOWN
20 MOUNTAIN CLIMBERS
(Rest 45 seconds 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. STEADY STATE (KEEP HEART RATE BETWEEN 120-155 BPM)
30 MIN: WALK/ JOG/ ROW/ BIKE/ ELLIPTICAL / SKI ERG
(Keep a steady pace that you can maintain)
OTHER OPTION:
FOR LEISURE: YOGA CLASS, HIKE, SWIM, PADDLE BOARD, ROLLER SKATE (JUST GET OUTSIDE)
C. MORE FOR THE CORE 3-4 ROUNDS
TALL PLANK x 60 SECONDS
BICYCLE CRUNCHES X 20 (TOTAL)
HANGING KNEE TUCKS x 15 (SUB LYING LEG LIFTS)
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. 2-3 ROUNDS
MOBILITY & ACTIVATION
Cossack lunges x 10 (5 per side)
Single leg bridge x 10 reps (per side)
Drop squats x 10 reps
LOWER BODY
B. KETTLEBELL SUITCASE DEADLIFT 4 SETS
NARROW STANCE WITH FEET; MODERATE WEIGHT x 12 REPS
(Rest 90s )
C. BANDED HAMSTRING CURLS 4 SETS
LIGHT RESISTANCE x 20 REPS
(Lay on stomach; attach band to ankle)
D. 10 MINUTES WITH SUSTAINED WORK
20 WALKING LUNGES
100FT FARMER CARRY (20-40# DUMBBELLS)
COOL DOWN
20 DROP SQUATS
E. RECOVERY 2-3 SETS
LIZARD STRETCH (1MIN PER SIDE)
ADDUCTOR ROCK BACK x 8 (PER SIDE)
FRIDAY : UPPER BODY
A. SCAPULAR ACTIVATION
MOBILITY & ACTIVATION
Band pull apart x15 (light band resistance)
Scapular push ups x 10 reps
Bear hold x 60 seconds
LOWER BODY
B. DUMBBELL BENT OVER ROW 3-4SETS
MODERATE WEIGHT x 12 REPS EACH SIDE
(Rest 90s)
C. BANDED LAT PULL DOWN 3-4 SETS (USE LAT PULL DOWN MACHINE IF AVAILABLE)
MODERATE WEIGHT X 12-15 REPS
(Rest 90s)
D. LADDER: "DIP-PULL-JUMP" 3-6-9-12-15-9-6 REPS
BENCH DIP
DUAL KETTLEBELL BENT OVER ROW (18-35)
(EVERY DASH = 30 REPS OF JUMP ROPE SINGLE OR DOUBLE UNDERS)
COOL DOWN
E. RECOVERY 2-3 SETS
WALL ANGELS x 10
BANDED LAT STRETCH x 30 SECONDS EACH SIDE
SATURDAY : SWEET & SPICY
A. Fire it up: 4 ROUNDS
MOBILITY & ACTIVATION
Banded (above knee) lateral monster walk x 10 reps each direction
Tall plank shoulder taps x 10 reps (per side)
Banded psoas march w/ plate or dumbbell hold x 10 reps (per side)
Jumping lunges x 10 (5 per side)
LOWER BODY
B. 4 TABATAS
EACH TABATA IS 4 MINUTES OF 20 SECONDS WORK/ 10 SECONDS REST (8 TOTAL ROUNDS)
1. MIN 1-4: JUMP SQUAT
2. MIN 5-8: BURPEES
3. MIN 9-12: JUMP ROPE: SINGLE OR DOUBLE UNDERS
4. MIN 13-16 RENEGADE ROW (WITH DUMBBELLS 20-35#)
(TOTAL OF 32 ROUNDS = 16 MINUTES ON A RUNNING CLOCK)
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