Month 1
3 times per week increasing weight each week, start at a moderate weight where you can complete the rounds and sets. Complete each exercise in order as a superset and take rest as needed.
Day 1
Warmup
10 McKenzie push up to 20 second forearm plank 5 rounds
90/90 hold 30 seconds and fold forward over the lead leg 30 seconds.
Lateral leg opener x8
Worlds greatest stretch x8
Set 1
4 sets Barbell Back squat x12
3 sets Split squat x10
3 sets Single leg squat x10
3 sets Single leg bridge x20
Set 2
Heel elevated Goblet squat (kettlebell or dumbbell or no weight if needed)
10 rounds of 10 reps with only a 10 second break between sets.
Use a bumper plate or something that will elevate your heels
Set 3
Bike sprints Tabata 10 sec./20sec. for 8 rounds keep the same RPMS each round
Set 4
Lateral band Walks x20
Leg Extension off a physio ball with band x20
Hamstring curl on physio ball x10
Complete each for 2-3 rounds
Day 2
Warmup
Scorpion Stretch x8
Bird dog x8
Arm rotations from all fours x6
Deadbug x8
Set 1
3 sets of each
Chest press on bench x15
Fly off the bench x12
Push up off the bench x10
Shoulder taps in high plank x20
Set 2
3 sets of each
Bent over barbell Row x15
Single Arm pull down x12
Reverse Fly x10
Cobra x20
Set 3
3 sets of each
Straight arm pull down x10
Triceps press down x20
Set 4
5 sets of a sprint on the treadmill for 30 seconds with a 1 minute break to calm the breathing down
Day 3
Warm up
Cat/cow x10
Single leg bridge
90/90 shin box
Hamstring nerve Glide
Set 1
4 sets of each
Hex bar deadlift (suitcase squat if weights if needed) x12
Ball slam to vertical jump x8
Banded hip thrust or weighted x20
Set 2
3 sets of each
Lateral lunge to balance x12
Lateral Shifts with Kettlebell (weight is in opposite hand that you shift to) x20
Lateral hops two feet 30 seconds
Set 3
2 sets
Walking lunges or alternating lunges for 2 minutes (no weight)
Set 4
High Resistance bike ride for 10 minutes keeping the RPMs above 45 but below 60 this should feel difficult to maintain. Nasal breathing only and increase speed each week.
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