May & June 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:  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