-5 minutes cardio of your choice
-5 forward/backward/sideways bear crawls
-5 forward/lateral/reverse lunges
-5 Thoracic rotation rockbacks
Set 1: 3 rounds, 30 seconds each, AMRAP
- pull-ups (assisted or raw)
- KB swings
Set 2: 3 rounds, 30 seconds, AMRAP
-lunges holding 2 dumbbells OR bar overhead
- box jumps
- wall balls
Set 3: FOR TIME: 5 minutes to complete!!
-15 box jumps
-15 sit ups
-Foam roll thoracic extensions/ITB's/quads/glutes 5-10x each
-Prone press ups 5x5 seconds
-Child's pose 3 way, 10 second hold each
-Kneeling hip flexor stretch 20 second holds each
-Downward dog pedal out calf stretch 10x each
-Wide stance hamstring stretch 20 seconds.
-Rower x 5 minutes
-5 down dogs into up dogs
-5 Prone serratus press ups 3 second holds
-5 Bear crawls forward/backward/sideways
-5 thoracic rock backs each side
Set 1: Strength, build up to 90% 1RM, 10 minutes
-Strict shoulder press w/ bar OR dumbbells.
-Start w/ light weight 5 reps.
-Increase weight 2.5-5 lbs. each side, perform another 5 reps, rest 1 min.
-Add another 2.5-5 lbs. each side, perform 2-3 reps. Rest 2 min.
-Add another 2.5-5 lbs, perform 1-2 reps. If unable, return to previous step and perform another 2-3 reps.
Set 2: AMRAP (As many rounds as possible), moderate weight, 20 minutes.
-10 Devil presses
-10 Dumbbell lateral raises
-10 Arnold presses
-10 Posterior delt raises
Set 3: Core Burner, 30 seconds each., total of 5 minutes.
-Side plank dips
-Toes to bar OR hanging leg raises
-Hanging knee raise twist
-jog/bike x 5'
-90/90 hip rocks X 5
-Banded squat w/ arms overhead (or perform up against a wall if you don't have a band/squat rack) X 5
-Split stance adductor stretch X 5 each side
-Forward/reverse/lateral lunge each side X 5 (no weight, just for stretch).
Set 1: Squat strength, build up to 3RM (rep max), 20 minutes. Use bar OR KB at chest.
-Light weight X 10 squats
-Add 5-10 lbs. each side/increase KB, perform 5-6 reps. Rest 1 min.
-Add 5-10 lbs, perform 3-5 reps. Rest 2 min.
-Add 5 lbs, perform 3 reps.
Set 2: Moderate weight, 3 Rounds each, 15 minutes.
-8 bulgarian split squats
-8 reverse lunges
-8 lateral lunges
Set 3: Light-moderate weight, 3 rounds, 10 minutes.
-8 Single leg deadlifts
-8 Lateral step ups 18/24" box
-8 Single leg bridge w/ weight resting across pelvis.
Ending: 30 seconds each, 2 rounds, 5 minutes total.
-Lunge hop switches
-FOAM ROLL legs all over
-Kneeling hip flexor stretch
-Long sit and straddle hamstring/adductor stretch.
-Downward dog pedal out calf stretch OR standing calf stretch.
-Jog x 1 mile (or walk)
-10 down dogs into up dogs
-10 thoracic rockbacks total ( 5 each side)
-10 Serratus press ups
Set 1: Power Clean & Press, moderate weight. (Use bar, KB, or Dumbbells). 20 minutes.
-5 x 5, 50-75% 1RM.
-3 x 3, 75-85% 1RM
Set 2: AMRAP (as many reps as possible), 60 seconds each. 4 rounds. moderate weight
-Pull-ups (assisted or strict)
-American KB swings
-Kanga Squat OR TRX squat into standing row
-TRX "W" rows
Set 3: AMRAP, 30 seconds each, 3 Rounds, moderate weight
-DB Bicep curls 3 way
-T's w/ band during wall sit
CORE/CARDIO: 30 seconds ea
-Plank knee to elbow
-Seated ab circles LEFT
-Seated ab circles RIGHT
-Foam roll arch over
-Foam rollout latts
-Child's pose 3 way
-Cross body stretch
At home or gym quick and dirty back/bi workout with bands.
-5 rounds AMRAP (As many reps as possible) in 30 seconds.
1. Pull ups (raw or assisted)
2. Squat into upright row
3. Band X's
4. Band Face pulls