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Day 1 |
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Body Weight Walking Lunges | 10 down/10 back |
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| 10LBS in each hand. 10 down/10 back |
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| 10LBS in each hand. 10 down / 10 back |
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DB Thrusters | 15 reps/ 10 lbs in each hand. 90 secs rest in between sets |
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DB RDL | 15 reps. Push the weight |
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Banded Lateral walks | 12 Reps down, 12 back. Band should go directly above knees. Stay low |
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Banded Glute kickbacks | 15 on each leg. Big squeeze at the top. Externally rotate your toe. |
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Curtsey Step Ups | 12Reps on each leg. one leg at a time. 10 lbs in each hand |
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Day 2 |
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DB Lateral Raises | 15 reps. 8 lbs |
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Tricep Dips on bench | 20 Reps |
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DB Rear Delt Fly | 12 Reps / 8 lbs |
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Push Ups | 12 Reps, modified version either on knees or bench. make sure elbows treat a 45 degree angle. |
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Seated DB Neutral Grip Shoulder Press | 15 reps / 10 lbs in each hand |
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Tricep Kickbacks | 12 Reps , 10 lbs |
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Day 3 |
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Burpees | 10 reps/ 45 sec rest |
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| 10LBS dbs each hand |
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Heel Elevated Squats | 12 Reps / 15 lb DB. |
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Deficit Reverse Lunge | 12 Reps on each leg, one leg at a time. stand on plate. lower knee down to ground |
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Banded Hip Thrust | 20 Reps / 40 lb DB |
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Hamstring Curls on Exercise Ball | 15 Reps |
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Banded Quadruped Hip Extension | 15 Reps on each leg. One Leg at a time |
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Day 4 |
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DB Lat Pull Over | 12 Reps / 10 lbs |
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Iso hold Bicep Curl | 12 Reps one arm at a time. other arm is holding the DB at 90 degrees. then switch |
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DB Rows | 12 reps / 15 lb DB |
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DB Hammer Curls | 15 Reps 10 lbs |
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Bent Over Rows | 12 Reps 15 lb dbs in each hand |
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Mountain Climbers | 30 secs on , 30 secs rest. 3 rounds. Keep hips down. Knees rightward chest. |
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Day 5 |
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Lateral Walks | 12 down/ 12 back. |
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Hip Thrusts | 25 Reps. 50 lbs DB |
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Gob Squats | 20 REPS/ 20 lb DB |
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DB Deadlidts | 12 Reps 15 lbs DBS in each hand |
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Bulgarian Split Squat | 12 Reps on each leg. Bodyweight |
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Sprints | 20 secs on 40 sec recovery. A total of Five Sprints. 100 percent all out. |
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Daily Abs |
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Planks | 30 Seconds |
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Alternate Pikes | 20 Reps |
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Russian Twists | 30 Seconds |
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Leg Raises | 15 Reps |
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Ball Crunches | 25 Reps |
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Mountain Climbers | 45 secs/ |
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