September 2024

 

September 2024

Day 1 

Warm Up:

1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)

sled row/push back

inch warm walk out slide

prone arm arc - 8 reps

4x:

power push ups

glute lift on ball (20)

pull up

banded knee lift

3x:

lateral raise

weighted triceps push up

reverse flye

biceps curl

HIIT:

battle ropes

plank with plate push

ball slams

goblet squat with press forward

donkey kicks

kettlebell swing

X jumps

goblet press up

Day 2

Warm Up:

walking lunges - 10 per side

unilateral single leg hip abduction - 8 per side

side lunge - 8 per side

forward lunge, elbow to instep - 8 per side

fire hydrant - 30 seconds per side

hip internal rotation - 3 per side for 30s x 2

linear pillar skip - 10m x 2

vertical power skip - 10m x 2

linear bound countermovement to stabilize - 2 per side x 3

4 sets:

hip thrusts - 3 reps 

seated box jumps - 5 reps

4 sets:

back squat - 10 reps at tempo

wood chopper lunge (per side)

3 sets:

overhead squat - 5 reps

banded hip flexion - 8 reps per side

4 sets:

leg extension

lying ham curl

Day 3

Sprint Interval Training

Day 4

Warm Up:

1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)

4 sets:

bench press - 10 at tempo

TRX Ws - 10

3 sets:

dip - 8 reps

barbell row - 8 reps

upright row - 8 reps

4 sets:

biceps push up

straight arm pull down

angled press

HIIT:  bike/rowing machine

Day 5

Warm Up:

prone arm arc - 8 reps

walking lunges - 10 reps per leg

goblet squat - 30 seconds

toe touch, squat and reach - 5 reps

lateral lunge - 8 reps per side

side plank clam shells - 6 reps per side with 5s hold x 2

2 inch lift half kneeling front heel hovering - 3 reps then hold for 25s x 2

3 sets:

single leg squat - 6 reps per side

single leg hop - forward back & side to side - 10-20 per leg

trap bar deadlift

calf raises

nordic leg curl - 8 reps

banded heel raises

split squat

single leg deadlift