January 2020

Monday - Tabata & Core 1

Tabata (20/10):  3 times through

speed skater

lunge jumps

mountain climbers

single leg jumps (right)

single leg jumps (left)

single leg burpee (right)

single leg burpee (left)

lateral high knees

Core 1:

30s each - 2-3 times through

scissor crunch

single arm slider

feet up Russian twist

side plank hip raise

rest

Tuesday - Glutes & Chest

push ups to failure

lying glute lift - 30

4 sets of each of the following super sets (w1: 6-8, w2: 8-10, w3: 10-12, w4: pyramid)

db chest press

goblet squat

incline squeeze press

split squat to single leg deadlift

chest fly

barbell glute press

low cable cross over

assisted p/u single leg press

Wednesday - Arms Circuit & Core 2

30s per exercise - 4-5 times through

close grip pull up

close grip db bench press

overhead press

side plank on bench (each side)

bicep curl

nose breakers

rotator cuff

dive bomber push up

reverse fly (pinkies out)

rest

Core 2: 30s each, 2-3 times through

plank jack leg lift

v-crunch & touch

twisting split leg crunch

side plank tuck

rest

Thursday - Legs & Back

w/u:  each move 30s, 2-3 times

bodyweight squat

Cossack squat

run 200 meters

4 sets of each of the following super sets 

db front squat - 10-12

banded ball roll in - 15

deadlift jump - 30s

pistol squat - 6-8

single leg knee drive - 10-12 

pop squat - 30s

drop landing (hold bottom 3-5 s) - 10

banded lateral squat walk - 20

sled push - 30s

Tabata:

broad jump

speed skater

box jump

single leg hop

x 6

Friday - Run/Sprints

run 3 miles/hill sprints/run 3 miles football field sprints