May, June & July 2024

Days 1-7: 10-12 reps x 6 minute AMRAP; Tabata HIIT

Days 8-14:  8-10 reps x 3 sets; 30 second HIIT

Days 15: - 21:  6-8 reps x 4 sets; no HIIT

Days 22-end:  12-15 reps x 3 sets; 45/15 HIIT

Reverse order second month; Random order third month

Day 1: Legs

Leg Sled

Bird dog (5 second hold) 10 x 2 sets

Single leg glute bridge 8 x 3 sets

single leg deadlift 8x 3 sets

Goblet squat 10 x 3 sets

Weighted Step Ups

Lean Backs

Banded Monster Walk

Squats

Glute Builder

Calf Machine

Barbell Deadlift

Glute Machine

Leg extension

Sumo deadlift

prone glute lift on ball squeezing ring

side lunges on slider

Day 2: Chest & Back

Push Ups w/ back extension

Straight arm lat pull down

Weighted Push Ups

Barbell row

dumbbell incline bench press

Dumbbell V lift

Bicep push up

HIIT:  12-15 minutes bike, stair climber

Day 3: Run & Core

Day 4: Arms, Adductors, Abductors

arm circles

bicep curl to overhead triceps press

shoulder press

bicep curl

dips

reverse fly

hammer curl

triceps push up

cable lateral raise

cable cross body curl

cable reverse grip triceps press down

HIIT:

battle ropes

box jumps

donkey kicks

plie squat jumps

Day 5:  20/25 minute AMRAP

Week 1 (ladder):

10, 8, 6, 4, 2, 4, etc.

trap bar deadlifts

push ups

walking lunges

bear crawls

kettlebell swings (double reps)

plank jack up downs

Week 2:

10 pull ups

hill sprint

10 renegade rows (per side)

10 burpees

10 inverted row

10 lunge jumps

10 V-ups

20 mountain climbers (per side)

Week 3:  Eccentric

Week 4:  Muscular endurance work