March and April 2023

 

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:  Back, Hamstrings & Glutes

Leg sled push (100 yards there and back @ 65 lb.)

Barbell Upright Row

Reverse Ham Curl

Pull Ups

Machine Hip Thrust

Bent Over Row

Lying Ham Curl

Barbell Deadlift

Reverse Fly

HIIT:

Kettlebell Swing

Exercise Ball Back Extension

Donkey Kicks

Prone Exercise Ball Leg Lift

Box Jumps

Day 2: Chest, Triceps, Shoulders & Abs

Inversion and arm balance warm up

Push Ups (as many as possible in one set)

kettlebell halo roll

100 (total divided over the number of sets) medicine ball slams to floor

half Turkish get up (per side)

close grip dumbbell chest press

alternating renegade row to press

dumbbell chest press

exercise ball Romanian twist

landmine press (per side)

lateral raise

exercise ball jack knife

weighted front plank

medicine ball kneeling chop (per side)

incline wide grip push up

single arm cable triceps press down (drop set)

Day 3:  Legs & Biceps

Hill Sprints (HIIT)

Banded Knee Lift

Toe Raise

KOTG lunges

Side Plank Abductor

Dumbbell Biceps Curl

Bulgarian Split Squat

Low squat to curtsy lunge (alternating)

Hammer Curl

Plie Squat

Lean Backs

Close grip pull up

Side lunge with slider (per side)