Thursday 8/31/23

Accessories

Pull Ups

30 reps

Cable Row

3 sets x 10 reps @ 12

HSPU

3 sets x 5 reps @ 2" pad

Hanging Knee Raise

3 sets x 15 reps

Sunday 8/27/23

Accessories

20 Push Ups

10 Deadbugs

20 Air Squats

5 sets

Saturday 8/26/23

Accessories

Push Ups

100 reps

Saturday 8/12/23

Conditioning

Volleyball

90 min

Friday 8/4/23

Accessories

10 Single Leg RDL each @ 50#s

20 Push Ups

3 sets

10 Shrimp Squats each

5 Pull Ups

3 sets

10 Wide Stance Good Mornings @ 50#s

15 Ab Wheel

3 sets

Conditioning

Swim Workout

20 min

Wednesday 8/2/23

Conditioning

Swim Workout

Tuesday 8/1/23

Conditioning

Swim

25 min

Accessories

15 Hamstring Curls

10 Ab Wheel

3 sets

5 Lateral Lunges each @ 50#

15 Tuck Ups

3 sets

10 Ring Row

10 Deadbug each

3 sets

Conditioning

Pool Workout

15 min

Monday 7/31/23

Accessories

15 Push Ups

12 Dumbbell Pullovers @ 50#

3 sets

10 Single Leg RDL each @ 50#s

10 Ab Wheel

3 sets

10 Static Lunge each @ 50#s

15 TRX Plank Knee Tucks

3 sets

Conditioning

25 min Pool Workout

Saturday 7/29/23

Accessories

15 Push Ups

14 Single Arm Cable Rows each @ 70#

5 sets

12 Pallof Press each @ 45#

15 Single Arm Cable Flys each @ 20#

3 sets

Conditioning

Treadmill

20 min @ 3.0 mph w/ 8.0 Incline

15 min @ 6.0 mph w/ 3.0 Incline

Thursday 7/27/23

Conditioning

Treadmill

2 min @ 3.0 mph w/ 5.0. Incline

1 min @ 8.0 mph w/ 5.0 Incline

5 sets

Accessories

10 Cross Crunch each

20 sec side plank each

10 Stir The Pot each

5 sets

5 Pull Ups

6 Clapping Push Ups

10 sets

10 Oblique Crunches each

10 Push Ups

4 sets

Wednesday 7/26/23

Conditioning

Treadmill

1 min @ 3.0 mph w/ 5.0 Incline

2 min @ 6.0 mph w/ 5.0 Incline

8 sets

30 min @ 3.0 mph w/ 8.0 Incline

Accessories

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

5 sets

5 Pull Ups

10 Push Ups

10 sets

Single Leg RDLs

3 sets x 5 reps each @ 60#s

 - superset -

10 Deadbug each side

Step Back Lunge

3 sets x 5 reps each @ 60#s

 - superset -

10 Bird Dogs each side

Single Arm Strict Press

3 sets x 5 reps each @ 45#

Single Arm Row

3 sets x 5 reps each @ 75#

Tuesday 7/25/23

Conditioning

Treadmill

60 min @ 3.1 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

5 Pull Ups

10 V-Ups

5 sets

5 Pull Ups

10 Push Ups

5 sets

Single Arm Overhead Carry

4 sets x 40 m each arm @ 35#

 - superset -

20 sec side plank each side

4 sets

Monday 7/24/23

Conditioning

60 min @ 3.0 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 60#s

 - superset -

10 Double Dumbbell Strict Press @ 30#s

Step Back Lunge

3 sets x 5 reps each leg @ 60#s

 - superset -

15 Push Ups

Single Arm Overhead Carry

3 sets x 40 m each arm @ 25#

 - superset -

5 Pull Ups

Deadbug

3 sets x 10 reps each side

 - superset -

10 Single Arm Cable Tricep Extensions each side @ 20#

Sunday 7/23/23

Conditioning

Treadmill

60 min @ 3.0 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

Single Arm Cable Incline Press

3 sets x 8 reps each arm @ 90#

Pull Up

4 sets x 5 reps

 - superset -

10 Deadbugs each side

Clapping Push Up

4 sets x 5 reps

 - superset -

10 Side Bends each side @ 75#

Cable Chest Fly

3 sets x 15 reps @ 20#s

Single Arm Cable Row

3 sets x 10 reps each arm @ 70#

Dumbbell Pullover

3 sets x 10 reps @ 50#