Thursday, Jan. 26, 2023

VO2 Max test: 25.3 

Tuesday, Jan. 24, 2023

Prime Session: 

1. Shoulder Dogs
2. Supine Knee Bent Windshield Wipers
3. 90-90 hip progression
4. Tension pose: Gecko
5. Foam Roll: Piriformis
6. Static: One-leg hurdler stretch

Active Bar hang 2×5 sec.

Treadmill .45 miles, 4:35. (6 mph)

Monday, Jan. 23, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

BB Squats 1x3x45

Pushups 50 reps for time, 4:14.

Superset:

1. Goblet Squat 90# 5-5-5-5-5
2. Assisted Pullups -170# 5-5-5, -180# 5-5

Reverse Hypers 3x10x70

Sunday, Jan. 22, 2023

Airdyne 4.0 miles, 16:22

Prime Session: 

1. Red Rows 10x
2. Thread The Needles
3. 90-90s
4. Tension Pose: Wrestling Bridge
5. Foam Roll: Adductors
6. Static: Supine Twist

10 Air Squats

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Saturday, Jan. 21, 2023

Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.

Superset:

1. Straight Arm Cable Pulldowns 10×40, 10×50, 10×60
2. Single Arm Cable Extension rotation 10×20, 10×10, 10×10

One-Arm DB Gorilla Rows 10×40, 8×45, 8×50

Inverted BW Rows w/FB Bar 40x

Inverted BW Row ISO hold w/yoga mat 1xMax time

Superset:

1. Y-Handcuffs 8-8-8
2. Reverse Grip EZ Bar Curls 10×30, 10×30, 10×30

DB Curls 21s (Zottman-Palms up-Hammer) 1x15s, 1x20s

Friday, Jan. 20, 2023

Legs Warmup: Big Toe/ankle mob, coach stretch, elevated pigeon, 90-90, hip airplane, side lunges.

Triset:

1. Rev Step Ups 10-10-10
2. Seated Band Leg Curls 10-10-10
3. Straight Leg Calf Raises 10-10-10

Superset:

1. Hand Supported Single Leg DB RDLs 3×8-30s
2. Band Assisted Reverse Nordics 6-6-6

Deficit Reverse Lunges DBs 8x20s, 7x20s, 6x25x, 5x25s

Banded Reverse Crunches w/mini 10-10-10

Suitcase Carry 45# DB 3 laps around gym.

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Wednesday, Jan. 18, 2023

Treadmille .40 miles, 4:09

Monday, Jan. 16, 2023

Push warmup: Dead hang + scap pushups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.

Triset:

1. Gripless Band Face Pull aparts 10-10-10
2. Low Incline DB Flyes 3x10x15s
3. Low Incline DB tricep kickbacks 3x12x15s

Superset:

1. Ring Pushups 8-8-8
2. Band Pull Aparts 12-12-12

Low Incline Eccentric DB Bench on Bosu 8x30s, 7x30s, 6x30s

Low Incline Alternating DB Bench on Bosu 1-2-3-4x25s

Superset:

1. Side Lying Incline Laterals 3x10x15s
2. X-Band Lateral Raises 3x10xMini

Meadow Rear Delt Swings 100x15s

Sunday, Jan. 15, 2023

Airdyne 3.0 miles, 12:01

Saturday, Jan. 14, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

Goblet Box Squats 90#: 10-9-8-7-10=45, 3:29.

Superset:

1. Hammer Row 60# 10-10-10-10-10-10
2. 321 Pushups 5-5-5-5-5-5. (6:48)

Assisted Pullups–3x -200, 3x -190, 3x -180, 3x -170, 3x -160, 3x -150, 3x-140, 2x -130.

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Friday, Jan. 13, 2023

Prime session:

1. Superman into retraction 10x
2. Supine Scorpions 5x
3. Single Leg Bridge 5x
4. Tension: Side lunge windmills
5. Foam Roll: Mid back
6. Static: Ball Hydrant Stretch

Treadmill: .35 miles, 3:35 (6mph). 

Thursday, Jan. 12, 2023

Pull Warmup: Child pose lat stretch, world’s greatest stretch, scorpion bicep, handcuff rotations, Bar Pull Apart press, OH Reach

Superset:

1. Straight 1-arm pulldowns mini 10-10-10
2. Band No Money external rotations 12-14-14

Half-kneeling Single Arm Lat Pull with ISO hold 10×60, 10×60, 10×60

Chest-Supported DB Rows 3x10x25s

Chest-Supported Alternating ISO DB Rows 8x20s

Superset:

1. ISOH Hold YWTIs 3×15 sec. Each
2. DB Smash Spider Curls 8x18s, 10x18s, 10x18s

Incline 1.5 rep DB Curls 9x15s, 9x15s

Jump Rope 1:00

Tuesday, Jan. 10, 2023

Superset, 45#:

1. Forward Sled Pulls 2-2
2. Backward Sled Pulls 1-1

Prime Session:

1. Swimmers
2. Prone Scorpions
3. Rolling Lizards
4. Handcuff Pancake with rotations
5. Foam Roll/Theragun: IT Band
6. Deep Quad Stretch

Monday, Jan. 9, 2023

Leg Day warmup: Big toe/ankle mobilization, rear foot elevated quad stretch, elevated pigeon pose, 90-90 hip switch, hip airplanes, lateral lunges.

Triset:

1. Wall Tib Raises 20-20-20
2. Moonwalker 20-20-20
3. Single Leg Band Curls mini 12-12-12

Superset

1. Split Stance BB RDLs 8×65, 8×65, 8×65
2. Band-assisted reverse nordics 6-6-6

KOT Split Squat, front toes elevated 8x15s, 7x20s, 6x25s, 6x30s

Superset:

1. 45-degree hypers 12-12-12
2. Ab wheels 5-4-4

Sunday, Jan. 8, 2023

Airdyne 2.0 miles, 7:35

Saturday, Jan. 7, 2023

Push warmup: Dead Hang + Scap pullups, prayer stretch, half-kneeling thoracic rotation, scorpion pec stretch, ISO YWTI, Scap Pushups

Triset:

1. Prone YW Raises 8-8-8
2. Flat Bench DB Flyes 10s 10-10-10
3. Flat Bench DB Tricep Kickbacks 10s 12-12-12

Superset:

1. See Saw Pushups 13-13-11
2. Band Pull aparts 14-14-12

Slight Decline DB Pause Bench 4x10x35s

Slight Decline DB Squeeze Press 30s 10-10

Superset:

1. Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
2. Flat Tricep Extension 14x10s, 13x10s, 13x10s

Single Arm Cable Lateral Raises 21sx10, 21sx10

Friday, Jan. 6, 2023

Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch

Treadmill run: .30 miles, 3:05 (6 mph)

Prime Sessions:

1. Prone Cobras
2. Shoulder Armbars with extension
3. Leg Swings
4. Upward Facing Dogs
5. Foam roll: Piriformis
6. Static stretch: Ball Crucifixition

McGill 3

1. Curl Ups 5×10 sec.
2. Side Planks 3×10 sec. Each side
3. Bird Dogs 2x2x10 sec. Each side

Thursday, Jan. 5, 2023

Warmup: Lax Ball Smash feet, Band-assisted squats + cossack squat, band lat + pec stretch; band dislocates, high plank to downard dog, bent-knee copenhagen side planks.

DB Goblet Box Squats 40 reps, 90# DB, 4:00.

Superset:

1. Hammer Strength Row 90# 10-10-10-10-10
2. 3-2-1 Pushups 5-5-5-5-5

Assisted Pullups 3x-160, 3x-160, 3x-160

Wednesday. Jan. 4, 2023

Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch

Prime Session: 

Wall Circles

Lizard W/Rotation

Froggers

Downward Facing Dog

Foam Roll: Scapular

McGill 3: Curls Ups 4×10 sec.; Side Planks 2×10 sec. Each side; Bird Dogs 1x3x10 sec. 

Airdyne 1.0 mile, 3:14

Rower 500m, 2:00

Tuesday, Jan. 3, 2023

Treadmill run .25 miles, 2:34 (6 mph)

Warmup: Child pose, World’s Greatest Stretch, Scorpion Bicep, handcuff retractions, PVC pullapart Press, OH reach against wall

3 Rounds:

1. Straight 1-Arm Band Pulldowns 10-10-10
2. Band No Money Ext Rotations 14-14-14

Half-Kneeling Single Arm Lat Pulldown w/Iso Hold 10-50, 11-x50, 10×50

Chest Supported DB Rows 3x12x20s

Chest Supported ISO Alternating DB Rows 10x15s

3 Rounds:

1. ISO Hold YWTI 15 sec. Each
2. DB Smash Spider Curls 12x15s

Incline 1.5 rep DB Curls 2x8x15s

Monday, Jan. 2, 2023

Treadmill run .20 miles 2:12 (6mph)