Month 1 – Workout

Goals: Muscular Endurance, Overall Health

Day 1

 

Block 1:

Hang Power Clean 5×5

Squat Jump 5×5

Deadbug 5×10

Block 2:

Single Arm DB Row 4×10 Each 

Bent Over T 4×12

Superman 4×15

Block 3:

PB Leg Curl 4×12

PB Plank Saw 4×10

Side Plank 4×45 s. Each

 

Day 1

 

Block 1:

Hang Power Clean 5×5

Squat Jump 5×5

Deadbug 5×10

Block 2:

Single Arm DB Row 4×10 Each 

Bent Over T 4×12

Superman 4×15

Block 3:

PB Leg Curl 4×12

PB Plank Saw 4×10

Side Plank 4×45 s. Each

Day 2

 

Block 1:

Front Squat 4×12

Hanging Leg Raise 4×12

Mini Band Lateral Walk 4×10 each

Block 2:

Bench Press 4×12

Push Up 4×12

Offset Plank 4×30 S. Each

Block 3:

Single Leg Step Down 4×10 Each

Band T.K.E. 4×8 Each

Toe Touch (Core) 4×20

Band Kneeling Anti-Rotation 4×45 s. Each

 

Day 2

 

Block 1:

Front Squat 4×12

Hanging Leg Raise 4×12

Mini Band Lateral Walk 4×10 each

Block 2:

Bench Press 4×12

Push Up 4×12

Offset Plank 4×30 S. Each

Block 3:

Single Leg Step Down 4×10 Each

Band T.K.E. 4×8 Each

Toe Touch (Core) 4×20

Band Kneeling Anti-Rotation 4×45 s. Each

Day 3

 

Block 1:

Weighted Bridge (Hip Thrust) 4×12 

Bird Dog Row 4×10 Each 

PB Knee Tuck 4×12

Block 2:

Pull Up 4×12

½ Kneeling Shoulder Press 4×10 Each 

Front to Lateral Raise (Shoulder) 4X12 Each

Block 3:

(Circuit: 5 Minutes As Many Rounds as Possible) 

Lateral Lunge 10 Each 

Skater Jumps 10 Each 

V-Up 10

 

Day 3

 

Block 1:

Weighted Bridge (Hip Thrust) 4×12 

Bird Dog Row 4×10 Each 

PB Knee Tuck 4×12

Block 2:

Pull Up 4×12

½ Kneeling Shoulder Press 4×10 Each 

Front to Lateral Raise (Shoulder) 4X12 Each

Block 3:

(Circuit: 5 Minutes As Many Rounds as Possible) 

Lateral Lunge 10 Each 

Skater Jumps 10 Each 

V-Up 10