Snow Seekers

 When the snow won't come to you, why not go to the snow?  That's what we did!  There had been a large snowfall a few hours north of us, so we hopped in the van and had a snow day (even if it was more icy than snowy)!

January & February 2024

Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT

Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT

Week 3 (15-21): 6-8 reps x 4 sets; no HIIT

Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT

Weeks 5-8: Same as above but in reverse order

Day 1:  Test

Push Up Test (1 min.)

Run 1 mile for time

Plank Test (hold as long as possible)

Wall Sit (hold as long as possible)

Day 2:  

ball back extension w/ banded lat pull down

band shoulder rotation

frog pump hip lift

lat pull down

cable triceps press

banded lateral squat walk

shoulder press

V raise on glute machine (extend arms out like "V")

pretty gladiator

clam shell (per side)

triceps push up

wide grip row

lateral raise to front raise

face pull

angled triceps press down

bike/rowing machine/stair intervals

Day 3:

banded knee lift

glute bridge

squats

toe raises

glute builder machine

hack squat

seated calf raise

leg extension

glute machine

Roman chair straight leg lifts

Bulgarian split squat

single-leg glider mountain climbers

weighted V up

Day 4:

bar chest press

biceps curl

reverse fly

incline press

drag curl

rotator cuff rotation

machine chest fly

machine reverse fly (pinkies out)

close grip pull up

HIIT:

weighted roll back to get up

Russian twist

donkey kicks

side plank cross body crunch (right)

box jump

side plank cross body crunch (left)

burpees

hollow rock

Day 5:

leg sled back and forth 10x

ball supine glute leg lift

ball squeeze hip lift

kelltlbell swing

trap bar deadlift

plie squat leg lift

curtsy lunges (per side)

lying harm curl (or Nordic ham curl)

machine adductor

glider side lunge (per side)

slider ham curls

Day 6:

Eccentric Focus 10 reps per exercise (go through all exercises before repeating exercises; 3-4 sets)

Squat

Dumbbell Chest Press

Deadlift

Lat Pull Down

Hip Lift

Overhead triceps press

Biceps Curl

Steady State Cardio for remaining time

Day 7:

Pilates

Day 8-11: repeat days 2-5