July & August 2023

 

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 8-10 reps x 3, eccentric focus, 45s x 2-3 (HIIT)

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 10 reps complex (all moves together) x 3

[Reverse Order]:

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 8-10 reps x 3, Pyramid to 10 and/or down (HIIT)

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 5 minute AMRAP (HIIT)

Day 1:  Arms

30s each: 

arm circles (both directions)

arm flyes

shoulder circles (both directions)

10 reps x 2 rounds:

resistance band overhead press

Incline DB T-raise (face down, lift weights out to the side like reverse flye)

Incline DB A-raise (face down, lift weights up and back like skiers) 

Barbell Military press

Face Pull

All reps of one exercise per side before moving to other side:

Cable rear flye

cable lean away lateral raise

cable single arm front raise

Barbell Curl

Triceps Rope Press Down

To failure x 2:

DB Arnold press

Front raise to lateral raise

HIIT:

Plank jack up downs

reverse close grip pull up/downs

Day 2:  Legs

Leg sled

Glute circuit:

Glute bridge - 15

Side lunge with 2-3 second pulse - 15 per side

Sumo Squat - 20

Banded donkey kick with 3 second pulse - 15 per side

Single leg deadlift - 15 per side

Kettlebell swing

goblet squat

Glute Builder Machine

Lean backs

Machine Lying Ham Curl

Toe lifts

Steps Ups to knee drive

Banded Lateral Step up to abductor

Single leg calf raise

Bulgarian split squat

Clamshell Side Hip Lift

Banded DB Pulse Squat (25)

Day 3:  Chest & Back

Arm Balance and Inversions Warm Up

Angled Press

DB Press forward

Scissor Plank

Neutral Grip DB Chest Press

DB Row

Side Kick Through (per side)

Cable Incline Flye

Reverse Grip Low Cable Row

Pallov Press (each side)

Assisted Dips

Assisted Pull Ups

Decline Sit Up with Twist

Medicine Ball Burpee

Superman with Medicine Ball

Push Up Jack

Box Jumps

Cross Body Mountain Climbers

Skaters

Renegade Row

Day 4:  Run Focus

Week 1:  Run 2 miles; 10 Hill Sprints or 5 long hill sprints

Week 2:  Run 1 mile; 10 Long Sprints; Run 1 mile

Week 3:  Steady State Run 3 miles

Week 4:  Long Walk