Days 1-7: Moderate Weight, 10-12 reps, Tabata (20/10 x 4) for HIIT
Days 8-14: Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT
Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)
Days 22-end: Light Weight, 12-15 reps x 3, 6-minute AMRAP
Month 2: Same as above but Reverse Order of exercises
Day 1: Chest, Quadriceps, Glutes, Abductors
Leg Sled Push (100 yards there and back @ 70 lbs.)
Iron Cross Plank (fingers turned out, wider than shoulders) (30s)
Tempo Squat (4 down, 2 at bottom, 2 up)
Chest Elevated Single Leg Bridge Lift
Lean Backs
DB Neutral Grip Bench Press
Heel Elevated Single Leg Squat
lying (or standing) top leg abduction (in front of bottom leg, toe down)
Band Low Cross Over
DB Walking Lunges
lying (or standing) top leg abduction (behind bottom leg, toe up)
Lateral Step Up (per side)
Pelvic Hitch (per side)
Single Leg Calf Raises (per side)
HIIT:
Slider Skaters
Slow Wall (or TRX) Mountain Climber (on forearms)
Medicine Ball Jump Squats
Push Ups
Slider Lunge Jumps to Mountain Climbers
Slider Bear Crawl Box
Day 2: Back, Biceps, Shoulders & Abs
Hill Sprints
Banded Pull Apart
BOSU One Arm Plank (30s per side)
Sled Row
Chinese Plank (shoulders and feet elevated) with Pullover
Biceps Curl
Upright Row to Shoulder Press
Lat Pull Down
Lateral Raise
Woodchopper (per side)
Close Grip Pull Up (or Pull Down)
Reverse Grip Reverse Flye
Hammer Curl to Close Grip Press
Low Row
Y Lift
Scissor Plank (TRX)
Biceps Curl Drop Set
Day 3: Hamstrings, Glutes, Adductors & Triceps
Inversions and Arm Balance Warm Up
Kettlebell Swing
Overhead Triceps
Wall Squat with Toe Lifts
Banded Knee Lift (Jumps?) (per side)
Reverse Lunge to Step Up
Nose Breakers
Plie Squat Jumps
B-Stance Deadlift (per side)
Side Plank Adductor Lifts (per side)
Frog Pump with Close Grip Press
Sumo Deadlift
Grasshopper Pump (lie on stomach, lift legs, squeeze legs together and out, then lower)
Foot Exercises (every other day)
wall heel stretch with front leg crossing in front of back leg
toe yoga
invert evert feet (seated or standing)
forefoot abduction with band
foot dorsiflexion with band
ball squeeze
squeeze toes together and apart
short foot
arch raise
big toe lateral stretch
roll
