Thursday, Jan. 26, 2023
VO2 Max test: 25.3
Tuesday, Jan. 24, 2023
Prime Session:
- Shoulder Dogs
- Supine Knee Bent Windshield Wipers
- 90-90 hip progression
- Tension pose: Gecko
- Foam Roll: Piriformis
- 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:
- Goblet Squat 90# 5-5-5-5-5
- Assisted Pullups -170# 5-5-5, -180# 5-5
Reverse Hypers 3x10x70
Sunday, Jan. 22, 2023
Airdyne 4.0 miles, 16:22
Prime Session:
- Red Rows 10x
- Thread The Needles
- 90-90s
- Tension Pose: Wrestling Bridge
- Foam Roll: Adductors
- Static: Supine Twist
10 Air Squats
Saturday, Jan. 21, 2023
Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.
Superset:
- Straight Arm Cable Pulldowns 10×40, 10×50, 10×60
- 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:
- Y-Handcuffs 8-8-8
- 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:
- Rev Step Ups 10-10-10
- Seated Band Leg Curls 10-10-10
- Straight Leg Calf Raises 10-10-10
Superset:
- Hand Supported Single Leg DB RDLs 3×8-30s
- 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.
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:
- Gripless Band Face Pull aparts 10-10-10
- Low Incline DB Flyes 3x10x15s
- Low Incline DB tricep kickbacks 3x12x15s
Superset:
- Ring Pushups 8-8-8
- 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:
- Side Lying Incline Laterals 3x10x15s
- 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:
- Hammer Row 60# 10-10-10-10-10-10
- 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.
Friday, Jan. 13, 2023
Prime session:
- Superman into retraction 10x
- Supine Scorpions 5x
- Single Leg Bridge 5x
- Tension: Side lunge windmills
- Foam Roll: Mid back
- 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:
- Straight 1-arm pulldowns mini 10-10-10
- 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:
- ISOH Hold YWTIs 3×15 sec. Each
- 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#:
- Forward Sled Pulls 2-2
- Backward Sled Pulls 1-1
Prime Session:
- Swimmers
- Prone Scorpions
- Rolling Lizards
- Handcuff Pancake with rotations
- Foam Roll/Theragun: IT Band
- 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:
- Wall Tib Raises 20-20-20
- Moonwalker 20-20-20
- Single Leg Band Curls mini 12-12-12
Superset
- Split Stance BB RDLs 8×65, 8×65, 8×65
- Band-assisted reverse nordics 6-6-6
KOT Split Squat, front toes elevated 8x15s, 7x20s, 6x25s, 6x30s
Superset:
- 45-degree hypers 12-12-12
- 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:
- Prone YW Raises 8-8-8
- Flat Bench DB Flyes 10s 10-10-10
- Flat Bench DB Tricep Kickbacks 10s 12-12-12
Superset:
- See Saw Pushups 13-13-11
- Band Pull aparts 14-14-12
Slight Decline DB Pause Bench 4x10x35s
Slight Decline DB Squeeze Press 30s 10-10
Superset:
- Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
- 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:
- Prone Cobras
- Shoulder Armbars with extension
- Leg Swings
- Upward Facing Dogs
- Foam roll: Piriformis
- Static stretch: Ball Crucifixition
McGill 3
- Curl Ups 5×10 sec.
- Side Planks 3×10 sec. Each side
- 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:
- Hammer Strength Row 90# 10-10-10-10-10
- 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:
- Straight 1-Arm Band Pulldowns 10-10-10
- 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:
- ISO Hold YWTI 15 sec. Each
- DB Smash Spider Curls 12x15s
Incline 1.5 rep DB Curls 2x8x15s
Monday, Jan. 2, 2023
Treadmill run .20 miles 2:12 (6mph)
