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 FRONT SQUAT TEMPO 3-4 SETS
BARBELL FRONT SQUAT @ 2121 x 10 REPS
(Rest 90s)
B. SPLIT STANCE SQUAT 3-4 SETS
BODY WEIGHT @ 2121 x 16 (8 PER SIDE)
(Rest 90s)
C. "BURNS SO GOOD" 4 ROUNDS
60 SECONDS HARD ON BIKE (SUB SHUTTLE SPRINT, ROW OR JUMP SQUATS)
40 MOUNTAIN CLIMBERS
20 WALKING LUNGES
COOL DOWN
10 LATERAL BOX STEP UPS (5 PER SIDE, 20"-16")
(Rest 60s between rounds)
D. RECOVERY 2-3 SETS
COUCH STRETCH x 30s
WORLD'S GREATEST STRETCH x 8 REPS (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. BARBELL BENCH PRESS 3-4 SETS
TEMPO 2121 - MODERATE WEIGHT 8-10 REPS
(Rest 2 min)
C. INCLINE DUMBBELL BENCH PRESS
MODERATE DUMBBELLS x 8-10 REPS
(Rest 90s)
D. "WILLING AND STABLE" CIRCUIT 4-5 ROUNDS
1 MIN: FOREARM PLANK
1 MIN: DOUBLE OVERHEAD DUMBBELL HOLD
COOL DOWN
1 MIN: TOP OF BAR OR RING DIP HOLD
1 MIN: HOLLOW/ TUCK HOLD
1 MIN: HANG FROM PULL UP BAR
E. RECOVERY 2-3 SETS
REVERSE PLANK BRIDGE x10
WALL SNOW 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. 45 MINUTES OF STEADY STATE (KEEP HEART RATE BETWEEN 120-155)
15 MIN: JOG, 15 MIN: BIKE, 15 MIN: ROW
(The intent HERE is easy, low & slow aerobic training)
OTHER OPTION:
(SUB 1-2 HOUR WALK OR HIKE - EVEN IF YOU BREAK THIS UP INTO 20-30 MIN INTERVALS)
C. MORE FOR THE CORE 3-4 ROUNDS
SUPERMAN x 10 REPS
SIDEPLANK HIP LIFT WITH CLAMSHELL x 10 (PER SIDE)
BEAR HOLD x 30 SECONDS
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
Rear foot elevated split squat x 10 reps (PER SIDE)
LOWER BODY
B. SUMO DEADLIFT x 4 SETS
WIDE STANCE WITH TEMPO @ 2121; MOD-HEAVY KETTLEBELL x 8-10 REPS
(Rest 90s )
C. DUMBBELL ROMANIAN DEADLIFT 4 SETS
MODERATE WEIGHT W/ TEMPO @ 2020 x 12 REPS
(Rest 90s)
D."HELLO THERE" 9 MINUTE AMRAP
12 KETTLEBELL SWINGS (26#-44#)
12 L-ARM KETTLE SUITCASE DEADLIFT (26#-44#)
COOL DOWN
12 R-ARM KETTLE SUITCASE DEADLIFT (26#-44#)
E. RECOVERY 2-3 SETS
SHIN BOX FLOW x 2 MIN
ADDUCTOR ROCK BACK x 8 (PER SIDE)
FRIDAY : UPPER BODY
A. SCAPULAR ACTIVATION 2-3 SETS
MOBILITY & ACTIVATION
Prone Ts x 20 reps
Scapular pull ups x 10 reps
Banded facepulls x15 (light band resistance)
LOWER BODY
B. SUPINATED BARBELL BENT OVER ROW 3-4 SETS
MODERATE WEIGHT x 12 REPS
(Rest 90s)
C. REVERSE PEC FLY
MODERATE WEIGHT X 12-15 REPS
(Rest 90s)
D. "GO SHORTY" 21-15-9 REPS
PUSH UPS
RING/ TRX ROW
COOL DOWN
AIR SQUATS
(No rest, just go!
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
Glute bridge x 15 reps
Inchworm x 10 reps
Body weight sumo squats x 10 reps
Jump Rope x 60 seconds
LOWER BODY
B. 12 MIN EMOM
EVEN: (MIN 0,2,4, etc): 8 GOBLET SQUAT (HEAVY)
ODD: (MIN 1, 3, 5, etc) 8 GOBLET REVERSE LUNGE (4 PER SIDE- USE SAME WEIGHT)
C. "CAN'T FEEL MY LEGS" 21-15-9 REPS
DUMBBELL THRUSTERS (20-35#)
BURPEES + JUMP OVER DUMBBELL (SUB STEP OVER)
COOL DOWN
D. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE x 10 REPS
SUNDAY : REST DAY
Rest & Restore