Friday 4.30.21

 Strength Training:

Warm Up (on the 3:00):

- Front Squats: 53x9, 103x7, 143x5, 193x3, 233x1

- Single Leg Standing Calf Raises: ox 2x 6/6, 3x 5/5 each leg

- Band Pull Aparts: 5x20

Strength Training:

Heavy Squat Movement with Calves and Upper Back (on the 3:00)

- Front Squats: 193x 5x5

- Single Leg Standing Calf Raises: 5x 5/5 each leg

- No Money's: 5x20

Hip Hinge with Core (on the 2:00):

- Banded Barbell Romanian Deadlifts: 193x 4x8

- Vacuum Trunk Twists: 4x20

Hamstring Dominant with Core (on the 2:00):

- Hanging Leg Curls: 3x10

- Vacuum Trunk Twists: 3x20

Quad Dominant with Core (on the 2:30):

- Sissy Squats: 3x10 (unweighted, knees to floor)

- Vacuum Trunk Twists: 3x20

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 32 x 3x12 (each leg, not including bar weight)

Thursday 4.29.21

 Strength Training:

Warm Up:

Upper Back/ Rear Delt/ Triceps Warm Up (no rest):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

- Rope Pushdowns: 13x 5x10

Close Grip Bench Press, Landmine Rows, and DB Lateral Raise Warm Up Sets (on the 2:30):

- Bench x 54x11, 104x10, 144x9

- Landmine Rows x 50x11, 75x10, 100x9 (not including bar weight)

- DBLR: 10's x 13, 15's x 12, 20's x 11

Work Sets:

Close Grip Bench Press, Landmine Rows, and DB Lateral Raise Work Sets (on the 2:30):

- Bench Press: 194x 5x8

- Barbell Rows: 125 x 5x8

- DBLR: 25's x 5x10

Traps, Upper Back, and Triceps Circuit (on the 2:30):

- Barbell Shrugs: 254x 5x10

- Rope Face Pulls: 19.5x 1x10, 18x 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 77x 4x12

- Seated DB Hammer Curls x 35's x 5x12

Arms Finisher (no rest):

- Cambered Bar Overhead Extensions: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Narrow Grip Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday 4.28.21

 Strength Training:

Warm Up (on the 2:30):

- Back Squats: 53x11, 103x9, 143x7, 193x5, 233x3, 283x1

- Standing Calf Raises: 55x 5x10

- Band Pull Aparts: 5x20

Strength Training:

Heavy Squat Movement with Calves and Upper Back:

- Back Squats: 233x 5x5

- Standing Calf Raises: 50x 5x10

- No Money's: 5x20

Hip Hinge with Core (on the 2:00):

- Banded Barbell Romanian Deadlifts: 193x 4x8

- Vacuum Trunk Twists: 4x20

Quad Dominant with Core (on the 2:00):

- Sissy Squats: 8x 3x10

- Vacuum Trunk Twists: 3x20

Hamstring Dominant with Core (on the 2:00):

- Hanging Leg Curls: 3x10

- Vacuum Trunk Twists: 3x20

Single-Leg Quad Focus (on the 3:00):

- Bulgarian Split Squats: 15x 1x12, 10x 2x12 (each leg)

Tuesday 4.27.21

 Strength Training:

Warm Up:

Upper Back/ Read Delt Warm Up (on the 1:00):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

Dips, Fat Man Chin Up, and DB Lateral Raise Warm Up Sets (on the 2:30):

- Dips x 11, 10, 9

- FMCU's x 11, 10, 9

- DBLR: 10's x 13, 15's x 12, 20's x 11

Work Sets:

Dips, Fat Man Chin Ups, and DB Lateral Raises (on the 2:30):

- Dips: 5x 2x8, 0x3x8

- FMCU's: 2x 1 chin up and 7 FMCS's, 3x 8 FMCU's

Traps, Upper Back, and Triceps Triset (on the 2:30):

- Behind the Back Barbell Shrugs: 257x 5x10

- Low Crossover Cable Face Pulls: 10.5's x 2x10, 9's x 3x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Crossover Cable Pushdowns: 12's x 2x12, 10.5's x 3x12

- Cambered Bar Reverse Curls: 62x 5x12

Arms Finisher (no rest):

- Cambered Bar Skull Crushers: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 4.26.21

Core and Conditioning:

Core:

Core Circuit and Upper Back/ Rear Delts Circuit #1 (on the 3:00):

- Hanging Knees to Elbows: 2x6, 3x5

- Serratus Crunches: 35x 2x12, 3x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Core and Upper Back/Rear Delts Circuit #2 (on the 3:00):

- Planks: 5x :47 holds

- Trunk Twists: 5x20

- No Money's: 5x20

Conditioning:

Treadmill Walk/ Run (30:00):

- 2 Rounds of: 1:00 run @ 7.2, 2:00 walk @ 3.6, incline 3.6

- 8 Rounds of: 1:00 run @ 7.0, 2:00 walk @ 3.5, incline 3.5

Sunday 4.25.21

Strength Training:

Warm Up:

Upper Back/ Rear Delts (on the 1:00):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

Landmine Presses, Landmine High Pulls (on the 2:00):

- Presses: 0x12, 10x11, 20x10, 30x9

- High Pulls: 0x12, 10x11, 20x10, 30x9

Work Sets:

Landmine Presses, Landmine High Pulls (on the 2:30):

- Presses: 32x 5x8

- High Pulls: 32x 5x8

Triceps, Biceps and Shoulders (on the 3:00):

- Cambered Bar French Presses: 72x 4x10

- Cambered Bar Curls: 72x 4x10

- DB Lateral Raises: 25's x 4x10

Triceps, Biceps, and Shoulders (on the 2:30):

- Reverse Grip Pushdowns: Orange CS Cords x 4x12

- Cambered Bar Reverse Spider Curls: 42x 4x12

- DB Lateral Raises: 25's x 4x10

Arms Finisher:

- Incline Elbows Out DB Extensions: 30's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Seated DB Hammer Curls: 25's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

Saturday 4.24.21

Strength Training:

Warm Up (on the 2:30):

- Front Squats: 52x9, 102x7, 142x5, 192x3, 232x1

- Single Leg Standing Calf Raises: ox 1x 6/6, 4x 5/5 each leg

- Band Pull Aparts: 5x20

Strength Training:

Heavy Squat Movement with Calves and Upper Back (on the 2:30)

- Front Squats: 192x 5x5

- Single Leg Standing Calf Raises: 5x 5/5 each leg

- No Money's: 5x20

Hip Hinge with Core (on the 2:00):

- Banded Barbell Romanian Deadlifts: 192x 4x8

- Vacuum Trunk Twists: 4x20

Quad Dominant with Core (on the 2:00):

- Sissy Squats: 7x 3x10

- Vacuum Trunk Twists: 3x20

Hamstring Dominant with Core (on the 2:00)

- Hanging Leg Curls: 3x10

- Vacuum Trunk Twists: 3x20

Single-Leg Hamstring Focus (on the 3:00):

- 1-Leg Landmine Romanian Deadlifts: 31 x 3x12 (each leg, not including bar weight)

Friday 4.23.21

Strength Training:

Warm Up:

Close Grip Bench Press, Barbell Rows, and DB Lateral Raise Warm Up Sets (on the 2:30):

- Bench x 53x11, 103x10, 143x9

- Barbell Rows x 53x11, 103x10, 143x9

- DBLR: 10's x 13, 15's x 12, 20's x 11

Work Sets:

Close Grip Bench Press, Barbell Rows, and DB Lateral Raise Work Sets (on the 2:30):

- Bench Press: 193x 5x8

- Barbell Rows: 193 x 5x8

- DBLR: 25's x 5x10

Traps, Upper Back, and Triceps Circuit (on the 2:30):

- Barbell Shrugs: 253x 5x10

- Ring Face Pulls: 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 76x 5x12

- Seated DB Hammer Curls x 35's x 5x12

Arms Finisher (no rest):

- Cambered Bar Overhead Extensions: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Narrow Grip Curls: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Upper Back/ Read Delt Finisher (no rest):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

Thursday 4.22.21

Core and Conditioning:

Core:

Core and Upper Circuit #1 (3:00):

- Hanging Knees to Elbows: 1x6, 4x5

- Serratus Crunches: 35x 1x12, 4x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Core and Upper Circuit #2 (3:00)

- 5x :46 holds

- Trunk Twists: 5x20

Conditioning (30:00):

Tabata:

- 8x :20 on, :10 off treadmill sprint (with the treadmill off)

Treadmill Walk/ Run:

- 1x 2:00 walk at 3.6 and run at 7.2

- 5x 2:00 walk at 3.5 and run at 7.0

- Walk at 3.5 for the remainder of the 30:00

Wednesday 4.21.21

Strength Training

Warm Ups (on the 2:00):

- Back Squats: 52x11, 102x9, 142x7, 192x5, 232x3, 282x1

- Standing Calf Raises: 55x 4x10, 50x 1x10

Work Sets:

Heavy Squat Movement and Calves (on the 2:00):

- Back Squats: 232x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Romanian Deadlifts: 192 x 5x8

Knee Flexion and Knee Extensions Superset (on the 2:30):

- Hanging Leg Curls: 2x10, 3x9

- Sissy Squats: 7x 5x10

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 5x12 (each leg)

Tuesday 4.20.21

Strength Training:

Warm Up:

Dips, Fat Man Chin Up, and DB Lateral Raise Warm Up Sets (on the 3:00):

- Dips x 11, 10, 9

- FMCU's x 11, 10, 9

- DBLR: 10's x 13, 15's x 12, 20's x 11

Work Sets:

Dips, Fat Man Chin Ups, and DB Lateral Raises (on the 3:00):

- Dips: 5x 1x8, 0x4x8

- FMCU's: 1x 1 chin up and 7 FMCS's, 4x 8 FMCU's

Traps, Upper Back, and Triceps Triset (on the 2:30):

- Behind the Back Barbell Shrugs: 256x 5x10

- Low Crossover Cable Face Pulls: 10.5's x 1x10, 9's x 4x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Crossover Cable Pushdowns: 12's x 1x12, 10.5's x 4x12

- Cambered Bar Reverse Curls: 61x 5x12

Arms Finisher (no rest):

- Cambered Bar Skull Crushers: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cambered Bar Curls: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Upper Back/ Read Delt Finisher (no rest):

- Band Pull Aparts: Red Band x 5x10

- No Money's: 5x10

Monday 4.19.21

 Core and Conditioning:

Core:

Core Circuit and Band Pull Aparts:

- Hanging Knees to Elbows: 1x6, 4x5

- Serratus Crunches: 35x 1x12, 4x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Planks and Vacuum Trunk Twists (2:00):

- 5x :46 holds

- Trunk Twists: 5x20

Conditioning:

Tabata:

- 8x :20 on, :10 off treadmill sprint (with the treadmill off)

Treadmill Walk/ Run (30:00):

- 1x 2:00 walk at 3.6 and run at 7.2

- 5x 2:00 walk at 3.5 and run at 7.0

- Walk at 3.5 for the remainder of the 30:00

Sunday 4.18.21

Strength Training:

Warm Up:

Landmine Presses, Landmine High Pulls, and Band Pull Aparts (on the 3:00):

- Presses: 0x12, 10x11, 20x10, 30x9

- High Pulls: 0x12, 10x11, 20x10, 30x9

- BPA: Red Band x 13, 13, 12, 12

Work Sets:

Landmine Presses, Landmine High Pulls, and Band Pull Aparts (on the 3:00):

- Presses: 31x 5x8

- High Pulls: 31x 5x8

- BPA: Red Band x 5x10

Triceps, Biceps and Upper Back (on the 3:00):

- Cambered Bar French Presses: 71x 5x10

- Barbell Curls: 71x 5x10

- Band Face Pulls: Green Band x 5x10

Triceps, Biceps, and Upper Back (on the 3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 1x12, Blue CS Cords x 3x12

- Barbell Spider Curls: 45x 4x12

- No Money's: 13, 13, 12, 12

Arms Finisher:

- Incline Elbows Out DB Extensions: 25's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (30's next week)

- Seated DB Hammer Curls: 25's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (stay at this weight)

Saturday 4.17.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 51x9, 101x7, 141x5, 191x3, 231x1

- Single Leg Standing Calf Raises: ox 5x5 each leg

Strength Training:

Heavy Squat Movement with Calves (on the 2:00)

- Front Squats: 191x 5x5

- Single Leg Standing Calf Raises: 0x 5x5 each leg

Hip Hinge (on the 2:00):

- Banded Barbell Romanian Deadlifts: 191x 5x8

Knee Flexion/ Extension Superset (on the 3:00):

- Hanging Leg Curls: 1x10, 4x9

- Sissy Squats: 6x 5x10

Single-Leg Hamstring Focus (on the 3:00):

- 1-Leg Landmine Romanian Deadlifts: 30 x 5x12 (each leg, not including bar weight)

Friday 4.16.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:00):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x15, 6 x14, 7.5 x13, 9 x12

- Band Pull Aparts: Red Band x 15, 14, 13, 12

- Seated DB Lateral Raises: 10's x15, 15's x14, 20's x13, 25's x12

Close Grip Bench Press and Ring Rows Warm Up Sets (on the 2:00):

- Bench x 52x11, 102x10, 142x9

- Rows x 11, 10, 9 (floor, 18" box, 24" box)

Work Sets:

Close Grip Bench Press and Ring Rows  (on the 2:30):

- Bench 192x 5x8

- Rows: 5x8 (30" box)

Traps, Upper Back, and Triceps Triset (on the 2:30):

- Overhead Barbell Shrugs: 135x 5x10

- Rope Face Pulls: 18 x 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Cambered Bar Skull Crushers: 75 x 4x12

- Seated DB Hammer Curls: 35's x 4x12

Shoulders Finisher:

- Left Side Lean-Away DB Lateral Raises: 15x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Right Side Lean-Away DB Lateral Raises: 15x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thursday 4.15.21

 Core and Conditioning:

Core:

Core Circuit and Band Pull Aparts (3:00):

- Hanging Knees to Elbows: 5x5

- Serratus Crunches: 35x 5x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Planks and Vacuum Trunk Twists (2:00):

- Planks: 5x :45 holds

- Trunk Twists: 5x20

Conditioning:

Tabata:

- 8x :20 on, :10 off treadmill sprint (with the treadmill off)

Treadmill Walk/ Run:

- 6 x 2:00 walk at 3.5, 1:00 run at 7.0

- 2:00 cooldown walk at 3.5

Wednesday 4.14.21

 Strength Training

Warm Ups (on the 2:00):

- Back Squats: 50x11, 100x9, 140x7, 190x5, 230x3, 280x1

- Standing Calf Raises: 55x 3x10, 50x 2x10

Work Sets:

Heavy Squat Movement and Calves (on the 2:00):

- Back Squats: 230x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Romanian Deadlifts: 190 x 5x8

Knee Flexion and Knee Extensions Superset (on the 2:30):

- Hanging Leg Curls: 1x10, 4x9

- Sissy Squats: 6x 5x10

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 4x12, 5x 1x12 (each leg)

Tuesday 4.13.21

 Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:00):

- Crossover Cable Pushdowns: 4.5 x15, 6 x14, 7.5 x13, 9 x12

- Band Pull Aparts: Red Band x 15, 14, 13, 12

- DB Lateral Raises: 10's x15, 15's x14, 20's x13, 25's x12

Dips and Fat Man Chin Up Warm Up Sets (on the 2:00):

- Dips x 11, 10, 9

- FMCU's x 11, 10, 9

Work Sets:

Dips and Fat Man Chin Ups  (on the 2:30):

- Dips: 0x 5x8

- FMCU's: 5x8

Traps, Upper Back, and Triceps Triset (on the 2:30):

- Behind the Back Barbell Shrugs: 255x 5x10

- Low Crossover Cable Face Pulls: 9's x 5x10

- Push Ups: 5x10

Arms Superset (on the 2:30):

- Crossover Cable Pushdowns: 10.5's x 4x12

- Cambered Bar Reverse Curls: 60x 4x12

Shoulders Finisher:

- Left Side Cable Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Right Side Cable Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 4.12.21

Core and Conditioning:

Core:

Core Circuit and Band Pull Aparts:

- Hanging Knees to Elbows: 1x6, 4x5

- Serratus Crunches: 35x 1x12, 4x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Planks and Vacuum Trunk Twists (2:00):

- 5x :46 holds

- Trunk Twists: 5x20

Conditioning:

Tabata:

- 8x :20 on, :10 off treadmill sprint (with the treadmill off)

Treadmill Walk/ Run (30:00):

- 1x 2:00 walk at 3.6 and run at 7.2

- 5x 2:00 walk at 3.5 and run at 7.0

- Walk at 3.5 for the remainder of the 30:00

Sunday 4.11.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:00):

- Reverse Grip Pushdowns: Blue CS Cords x 15, 14, 13, 12

- Band Pull Aparts: Red Band x 15, 14, 13, 12

- DB Lateral Raises: 10's x15, 15's x14, 20's x13, 25's x12

Landmine Presses and Landmine High Pulls (on the 2:00):

- Presses: 0x11, 10x10, 20x9

- High Pulls: 0x11, 10x10, 20x9

Work Sets:

Landmine Presses and Landmine High Pulls (on the 2:30):

- Presses: 30x 5x8

- High Pulls: 30x 5x8 (add 1 pound each week)

Traps and Upper Back Superset (on the 2:30):

- 1-Arm Landmine Shrugs: 65x 5x10 (each arm)

- DB Face Pulls: 30's x 5x10

Arms Superset (on the 2:30):

- Cambered Bar French Press: 70x 4x12

- Barbell Curls: 70x 4x12

Shoulders Finisher:

- Left Side Landmine Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Right Side Landmine Shoulder Raises: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 4.10.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 50x9, 100x7, 140x5, 190x3, 230x1

- Standing Calf Raises: 55x2x10, 50x 3x10

Strength Training:

Heavy Squat Movement with Calves (on the 2:00)

- Front Squats: 190x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Barbell Romanian Deadlifts: 190x 5x8

Knee Flexion/ Extension Superset (on the 2:30):

- Hanging Leg Curls: 5x9

- Sissy Squats: 5x 5x10

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 29 x 5x12 (each leg, not including bar weight)

Finisher:

Tabata KB Swings:

- 70x 8x12

Friday 4.09.21

Rest day. We travelled home from Mexico.

Thursday 4.08.21

Hotel Workout:

- Leg and core day with various bodyweight squats, lunges, and vacuum trunk twists.

Wednesday 4.07.21

Hotel Workout:

- Upper body push/pull, shoulders, and arms using various dumbbell movements.

Tuesday 4.06.21

 Rest day doing vacation stuff.

Monday 4.05.21

 Rest day doing vacation stuff.

Sunday 4.04.21

 Hotel Workout:

- Leg and core day with various bodyweight squats, lunges, and vacuum trunk twists.

Saturday 4.03.21

 Hotel Workout:

- Upper body push/pull, shoulders, and arms using various dumbbell movements.

Friday 4.02.21

Rest day. We travelled to Mexico for family vacation.

Thursday 4.01.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 50x9, 100x7, 140x5, 190x3, 230x1

- Standing Calf Raises: 55x2x10, 50x 3x10

Strength Training:

Heavy Squat Movement with Calves (on the 2:00)

- Front Squats: 190x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Barbell Romanian Deadlifts: 190x 5x8

Knee Flexion/ Extension Superset (on the 2:30):

- Hanging Leg Curls: 5x9

- Sissy Squats: 5x 5x10

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 29 x 5x12 (each leg, not including bar weight)