WEEK 1:
Warm Up: take about 5 mins to perform an easy cardio exercise. Use this time to clear your mind and prepare for the workout. Then:
Cat/Cow x 10 x 3
Bird Dog hold x 10 sec per side x 3 per side x 3 sets
Prone Superman x 10 x 3
All fours wrist mobility:
Level 1 and 2 (the difference is decrease weight)
Strength:
Posterior Chain-Purpose is to build muscles around your core to reduce pain and injury, and increase endurance and power production.
Barbell Bent Over Row 8reps x 10 sets
Landmine one arm row 12,10,8
Wall Sits with a plate on lap and over head hold x 1 min (level 2 hold 30 sec and no weight)
CIRCUIT: this is a 6 min circuit-goal is to perform 4 sets
1min of Pull up or any variation
30 sec of Step ups-holding one db 30 sec off
1 min of heavy Sandbag plank pass throughs
30 sec of sled pull and 30 sec of sled push (no sled get old hose and create it)
1 min of jump rope
30 sec of wall balls to an object 30 sec rest
Level 3:
Strength component:
Lat Pull Down x 12 reps x 3 sets
Tricep Rope Pull Downs x 10 x 3
Standing Cable Row x 12 x 3
Bench Skull Crushers x 12 x 3
Rest about 1.5 mins between sets
Circuit: 3 reps
KB Farmer Carry x 1 min
Side Plank hold (modify on knees if you have to) x 30 sec per side
Dead Bugs x 10
Push Ups x 10