ADVANCED WORKOUT GUIDE - Disrupt Ordinary Marketing
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ADVANCED WORKOUT GUIDE
Welcome to your Advanced Workout Guide
Welcome to your Advanced Workout Guide. This guide contains twelve weeks' worth of
exercises and stretches to improve your cardiovascular endurance, muscle endurance,
muscle strength, and fexibility. By working to improve these four components and having
good nutrition, you will achieve the ffth “pillar” of ftness, an altered body composition (less fat
and more lean muscle)!
Try not to weigh yourself during this program- instead, use a measuring tape and
photographs to capture your progress after every four weeks. Feel free to share your photos
on the 5 Pillars Fitness Facebook page or tag us on Instagram @5PillarsFitness!
Here are some general rules when following this program to help you get the most out of it,
and keep your body injury-free!
1 Choose a weight that is challenging but allows you to maintain good form throughout
the whole set of each exercise.
2 Warm Up before you get into the daily workouts listed. Here is how you should
warm up:
Foam Roll the calves, hamstrings, glutes, lower and upper back, and quadriceps.
Perform steady state cardio (run outside or on treadmill, or use elliptical or stairmaster
machines) so you are sweating in 8-10 minutes.
3 Stretch the calves, quadriceps, hamstrings, chest, upper back, hip fexors, outer hips, and any
other tight areas before and after your sessions. Hold each stretch for 30 seconds.
4 Keep in mind that your body needs food as fuel and recovery. Do not be afraid to eat (as long
as you have some healthy options). Be sure to get used to eating 5-6 times a day, and speed
up your metabolism as an added bonus!
Terms to Know:
Set=a complete round of consecutive repetitions (typically 2-5, but sometimes all the
way up to 10)
Repetition=number of times you perform the motion of an exercise
DISCLAIMER: 5pillarsftness.com recommends that you consult with your physician before beginning any exercise program. It is your responsibility to
evaluate your own medical and physical condition, and to adapt any of the content on this site as needed to meet your own personal physical
limitations. 5pillarsftness.com encourages the safety of all participants.
5pillarsftness.com is not a licensed medical care provider and the programs found on this site are not intended as diagnosis, or treatment for medical
conditions of any kind. 5Pillarsftness.com disclaims liability and assumes no responsibility for any injury, loss, or damage a person may experience
when performing or misusing information from this site.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to
yourself, and agree to release and discharge 5pillarsftness.com from any and all claims or causes of action, known or unknown, arising out of
5pillarsftness.com's negligence.
Weeks 1-4
Week 1 3x12
Resistance Week 2 Increase your weight used, Perform 3x10
Training Sets
Week 3 Increase your weight used, Perform 3x10
and Reps
Week 4 Increase your weight used, Perform 3x10
Legs
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Leg extensions Jump Squats 3x50 Pigeon
Leg Press Burpees 3x50 Child's pose
Hack Squat Box Jumps 3x50 Quad stretch
Stationary lunge Hopscotch Jumps 3x50 Hamstring stretch
Walking Lunge Straddle stretch
Abductor Machine
Side Single leg press
Chest
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Dumbbell Chest Press Single leg lateral hops 3x25 per side Pectoral stretch
Behind-body
Plate Press-Out Bench hops 3x50
shoulder stretch
Cross-body
Wide Pushup Plank jacks 3x50
shoulder stretch
Pec deck machine Jumping jacks 3x100
Cable Fly with feet
together
Chest press machine
Weeks 1-4
Back
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Leg extensions Jump Squats 3x50 Pigeon
Leg Press Burpees 3x50 Child's pose
Hack Squat Box Jumps 3x50 Quad stretch
Stationary lunge Hopscotch Jumps 3x50 Hamstring stretch
Walking Lunge Straddle stretch
Abductor Machine
Side Single leg press
Shoulders
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Single-arm overhead Interval: Sprints on 10x40 seconds of work, Cross-body
press treadmill or bike 20 seconds of rest shoulder stretch
Medicine ball
Cobra
alternating pushup
Behind-body
Landmine Press
shoulder stretch
Lateral Raise
Downward Dog Pushup
Legs
Step 1: Complete all Resistance Step 2: Complete all Cardio
Training Exercises Cardio Sets and Reps Step 3: Stretches
Exercises below
Leg press- neutral stance High knees 4x50 Pigeon
Leg press-frog stance Tuck Jump 4x50 Quad stretch
Leg press-sumo stance Plank pike hop 4x50 Hamstring stretch
Deadlift Downward Dog
Single leg Romanian Deadlift
Pistol Box Squat
Weeks 1-4
Back and Arms
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
10x40 seconds of work, 20
Chin-Ups Intervals: Battle Rope Slams
seconds rest
Lat Stretch
Underhand pulldown Thread the needle
Cross-body shoulder
Single-arm dumbbell row
stretch
Barbell Bicep Isometric
Hold (30 seconds) to Tricep Stretch
Underhand Row
Rope Bicep Curl
Rope Cable Tricep
Pushdown
Rope Cable Overhead
Tricep Extension
Rest Day
Enjoy some relaxation and recovery! Options: stretching, foam rolling, yoga, epsom salt
bath, massage, cryotherapy, meditation, acupuncture, etc. Stay hydrated and focused
on your nutrition! Rest day does not equal cheat day!
Weeks 5-8
Week 1 4x12
Resistance Week 2 Increase your weight used, Perform 4x8
Training Sets
Week 3 Increase your weight used, Perform 4x8
and Reps
Week 4 Increase your weight used, Perform 4x8
Legs
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Leg extensions Box Jumps 4x50 Pigeon
Partial leg extensions Bench hops 4x50 Child's pose
Single-leg eccentric leg
press Tuck Jumps 4x50 Quad stretch
Single-leg hip thrust Jump lunge 4x50 Hamstring stretch
Pistol box squat Straddle stretch
Chest and Shoulders
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Bench press Ice skaters 4x30 each leg Pectoral stretch
Behind-body
Incline dumbbell press Jump squats 4x50
shoulder stretch
Medicine ball Cross-body
Low to high side shuffe 4x30 each leg
alternating pushup shoulder stretch
Plyo Pushup
Arnold Press
Lateral Raise
Military Press
Weeks 5-8
Back and Abs
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Decline Crunch Interval: Sprints on 10x40 seconds of Thread the needle
treadmill or bike work, 20 seconds rest
Cross-body
Decline Reverse Crunch
shoulder stretch
Straight-arm lat
Lat stretch
Pushdown
Wide Barbell Row
Pullup
Lat Pulldown with 3
second hold at the bottom
Arms and Shoulders
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Handstand hold 30 Squat to elevated jump 4x40 Cross-body
seconds lunge shoulder stretch
Preacher Curl Gate swing to X-jump 4x50 Cobra
Incline Bench Hammer Burpees 4x50
Curl
Parallel Bar Dips
Diamond Pushup
Lateral Raise
Rear Delt Fly
Step 1: Complete all Step 2: Complete all Cardio Cardio Sets
Step 3: Stretches
Resistance Training Exercises Exercises below and Reps
10x40 seconds of work,
Single-leg Eccentric Press Intervals: Sled Push Pigeon
20 seconds rest
Goblet Squat Child's pose
Legs Goblet Front Lunge Quad stretch
Bulgarian Split Squat Hamstring stretch
Band good-mornings Straddle stretch
Barbell or Plate Overhead
Walking Lunge
Reverse Hyperextension
Weeks 5-8
Back
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Lying Prone (facedown) Jump Rope 10x2 minutes Lat Stretch
Incline Dumbbell Row
Close-grip Lat Thread the needle
Pulldown
Behind-body
Rope Lat Pulldown
shoulder stretch
Pullup Tricep stretch
Reverse Cable Fly
Rest Day
Enjoy some relaxation and recovery! Options: stretching, foam rolling, yoga, epsom salt
bath, massage, cryotherapy, meditation, acupuncture, etc. Stay hydrated and focused
on your nutrition! Rest day does not equal cheat day!
Weeks 9-12
Week 1 5x10
Resistance Week 2 Increase your weight used, Perform 5x8
Training Sets
Week 3 Increase your weight used, Perform 5x6
and Reps
Week 4 Increase your weight used, Perform 5x6
Legs
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Intervals: Medicine Ball
Lying leg curl Slams 5x1 minute Pigeon
Alternating Side Medicine
Straight leg deadlift 5x1 minute Child's pose
Ball Slams
Lying leg curl Quad stretch
Hyperextension Hamstring stretch
Lying leg curl Straddle stretch
Standing calf raise
Chest and Shoulders
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Cable Chest Press Walking lunge+skips 4x50 Pectoral stretch
Kettlebell/Dumbbell Behind-body
Pushup 4x50
Swing shoulder stretch
Cable Fly with feet Lateral Hop over Cross-body
4x50
together Medicine Ball shoulder stretch
Military Press Bench Hops 4x50
Dumbbell Fly
Lateral Raise
Downward Dog Pushup
Weeks 9-12
Back
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Close-grip Pulldown Intervals: Battle Rope 5x1 minute Thread the needle
Slams
Battle Rope Side to 5x1 minute Cross-body
Underhand Pulldown
Side Slams shoulder stretch
Cable Row Battle Rope Waves 5x1 minute
Cable Pull-in
Reverse Cable Fly
Reverse Pec Deck
Machine
Shoulders and Abs
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Plate Front Raise Plank Jacks 4x40 Cross-body
shoulder stretch
Lateral Raise Plank Pike Jumps 4x50 Cobra
Straddle hops on and
Plyo Pushups 4x50 Tricep Stretch
off step
Diamond Pushups
Jacknife Sit-Up
Hanging Leg Raises
Decline Sit-up
Step 1: Complete all Step 2: Complete all Cardio Cardio Sets
Step 3: Stretches
Resistance Training Exercises Exercises below and Reps
Squat Gate Swings with Band 4x50 Pigeon
Cannonball Squat Treadmill walk 3mph at 12-15% incline 20 minutes Child's pose
Legs Double Pause Squat Quad stretch
Sumo Squat Hamstring stretch
Step-Up Straddle stretch
Walking Lunge
Romanian DeadliftWeeks 9-12
Back and Arms
Step 1: Complete all Step 2: Complete all
Cardio Sets
Resistance Training Cardio Exercises Step 3: Stretches
and Reps
Exercises below
Face Pulls Single-leg 180 degree 3x50 Lat Stretch
hops
180 degree jump squat
Cable Pull-in 3x50 Thread the needle
to Frog Hop
Underhand Barbell Row Power Step-ups 3x30 per leg Behind-body
shoulder stretch
Barbell Bicep Curl Burpees 4x50 Cross-body
shoulder stretch
Parallel Bar Dips
Skullcrushers
Rest Day
Enjoy some relaxation and recovery! Options: stretching, foam rolling, yoga, epsom salt
bath, massage, cryotherapy, meditation, acupuncture, etc. Stay hydrated and focused
on your nutrition! Rest day does not equal cheat day!How to Perform Exercises Weeks 1-4 Leg Extensions Adjust a leg extension machine for your height so your back is resting against the back pad, and the pad for your legs sits just above the ankles. Flex the top of your legs (quadriceps) until the weight is straight in line with your hip, but the knees are not locked out. Slowly lower your feet back down without letting the weight in the rack come all the way down. Control! Leg Press Adjust the leg press machine for your height (back pad, safety bars, and platform). Sit with your feet in the center of the platform and shoulder-width apart. Contract the legs and remove the bar holding platform in place by turning the handles. Slowly bend your legs in toward your body, then engage the glutes and quadriceps to press the weight back up to start position. Do not lock out your knees at the top. Hack Squat Adjust the machine to ft your height. Facing away from the machine, place your feet on the platform shoulder-width apart and toes pointing straight ahead. Keep your torso against the back pad and knees in line with your 2nd and 3rd toes. Lower into a squat until knees are at 90 degrees, or your hips are lower than your knees if fexibility allows. Squeeze your quadriceps and glutes to return to standing. Stationary Lunge Move one leg directly behind you with the foot up on the big toe and transfer most of your weight into your front leg. Slowly bend both knees and lower the body straight down until both knees are at 90-degrees. Push through the front heel, engaging your front quadriceps and glutes to return to standing. Abductor Machine Sit in the abductor machine with your back against the seat. Squeeze the glutes to move the legs out as far as they can go, and control your legs back together.
How to Perform Exercises Weeks 1-4 Walking lunge Stand with feet hip-width apart, toes pointing straight ahead, while holding dumbbells or with a barbell on your back. Take a very wide step forward with one leg so you can get your front knee to 90 degrees while keeping your knee directly over the heel of your foot. Squeeze up through your front foot and walk forward into a lunge with the other leg. Side Single-leg Press Adjust a leg press machine for your height. Sit leaning onto only your right hip with torso facing the right side. Place your left foot in the middle of the platform with the toes facing the upper right corner. You may have to play with the placement of your foot until you fnd a comfortable position and feel your glutes engage throughout the movement. Press into the heel of your left foot until the leg is straight but not locked out. Slowly bend the leg again. Complete all repetitions on one leg before switching. Dumbbell Chest Press Lay fat on a bench so your head is supported, feet planted fat on the ground. With a dumbbell in each hand out near your shoulders, press your hands straight up to the ceiling without locking out your elbows. Slowly lower dumbbells back down near your shoulders. Plate Press-Out Begin standing with feet shoulder-width apart, toes facing forward. Hold a plate between your hands at your chest with elbows bent in. Press the plate out in front of you until elbows are straight but not locked out. Keep the core tight and avoid leaning back. Bend the elbows and bring the plate back in toward your body. Wide Pushup Begin in a pushup position with feet hip-width apart, and hands wider than shoulder-width apart. While keeping the spine in a straight line, lower your chest to the foor and engage the chest to return all the way up. Pec Deck Machine Adjust your gym's pec deck machine to your height so your shoulders are in line with the handles. Sit facing away from the machine with the handles out to the sides. Squeeze the handles in while maintaining straight arms. Slowly open the arms back out with soft elbows.
How to Perform Exercises Weeks 1-4 Cable Chest Fly with Feet Together Position the handles on each side of a cable machine so they are approximately shoulder-height. Stand facing away from the machine with your feet together, and hold a handle in each hand. Open the arms until they are straight with a slight bend in the elbow (form a “t” with your torso). Engage the chest to squeeze the arms in, and slowly open them out again. Keep the core engaged for stability throughout this exercise. Chest Press Machine Adjust a chest press machine for your height so your shoulders are in line with the handles. Sit with feet frmly planted on the ground, or footholds if your machine has them. Press the handles away from you while keeping your back against the pad. Squeeze into the chest and triceps until arms are straight but not locked out. Slowly bring your hands back in toward you. Single-arm side landmine row Begin standing next to a barbell setup in a landmine position (pushed into a corner if actual landmine attachment is unavailable) on the foor. Facing away from the barbell at 90 degrees, grasp the end overhand with the hand closest to the barbell. Bend the knees, engage your core, and drop your chest to the foor while maintaining a fat back. Squeeze the barbell up toward your shoulder, and slowly lower back down. Complete all repetitions on one side before switching. T-bar/landmine Row Begin by straddling the bar, facing the end that is not anchored down. Hinge at the hips with knees at 45 degrees, and maintain a fat back during the exercise. Grasp the bar with both hands, squeeze the shoulder blades together to lift the weight up toward your torso while driving the elbows back. Slowly lower arms straight back down without dropping the weight. Dumbbell Underhand Row Stand with feet facing forward and hip-width apart, and hinge forward at the hips to bring the torso parallel to the foor. Hold a dumbbell in each hand with palms facing up. Engage the core, and squeeze the shoulder blades together to lift the dumbbells up to your belly button. Hold for a second and slowly lower the dumbbells back toward the foor. Maintain a fat back with neck in line.
How to Perform Exercises Weeks 1-4 Lat Pulldown Sit upright with feet fat on the foor and pointing straight ahead. Grab the bar wider than shoulder-width (most bars curve down on the outside where you should hold). Keep your shoulders down, and squeeze your elbows down into the sides of your body while squeezing the shoulder blades together. Once the bar reaches your chest, slowly release the arms to a straight position again. Cable Pull-in Adjust a cable machine so you can just reach both handles from a kneeling position on the foor. Grasp the two handles and kneel with legs hip-width apart, and sit back on your butt. Keeping your core tight, turn your palms to face in toward each other, and drive your elbows down and into the sides of your torso. Slowly release the arms straight up and out again. Single-arm Overhead Press From seated or standing, grasp a dumbbell at shoulder level with hand facing away from the body. Keep your shoulders over your hips with abs engaged, and press the dumbbell straight up. Slowly lower it back down to your shoulder. Medicine Ball Alternating Pushup Begin in a plank position on the foor with right hand on a medicine ball, and left hand on the foor. Complete one pushup with hands in this position, then move the left hand onto the ball and the right hand out to the foor. Continue to alternate sides. To make this more diffcult as you progress, choose a larger ball to do your pushups. Landmine Press Stand with feet shoulder-distance apart with toes forward in front of a barbell that is placed in a landmine attachment or pushed into a corner on the foor. Grab the barbell and lift it to your right shoulder with your hand underneath it. Engage the core, and press up through the shoulder to straighten the right arm above your head. Slowly lower the barbell back down to your shoulder. Complete all repetitions on one side before switching.
How to Perform Exercises Weeks 1-4 Lateral Raise From seated or standing, begin holding dumbbells at your sides. With arms straight but not locked out, lift the dumbbells out and up to the side with palms facing the foor until your wrists, elbows, and shoulders form a line. Gently lower the weights back down to your sides. Downward Dog Pushup Begin in a pushup or plank position. Press the hips up to the ceiling until your body is in an A shape. Raise all the way up on your toes and transfer more of your body's weight into your shoulders. Bend the elbows to bring the crown of your head down toward the foor, and squeeze into the shoulders to press your arms straight again. Leg Press- Frog Stance Adjust the leg press machine for your height (back pad, safety bars, and platform). Sit with your feet in the center of the platform with heels touching and toes pointing out toward the top corners of the platform. Contract the legs and remove the bar holding platform in place by turning the handles. Slowly bend your legs in toward your body, then engage the glutes to press the weight back up to start position. Do not lock out your knees at the top. Leg Press- Sumo Stance Adjust the leg press machine for your height (back pad, safety bars, and platform). Sit with your feet out near the top corners of the platform with toes facing slightly out. Contract the legs and remove the bar holding platform in place by turning the handles. Slowly bend your legs in toward your body, then engage the glutes to press the weight back up to start position. Do not lock out your knees at the top. Deadlift Stand with feet hip-width apart, toes pointing forward, and shins right in front of abarbell. Lower into a squat so knees are at 90 degrees, and grasp the bar wider than shoulder-width apart. Engage your upper back and keep it fat throughout the exercise. Engage the core and drive the feet into the foor to press yourself up to standing, and lower the weight back down with control.
How to Perform Exercises Weeks 1-4 Single-leg Romanian Deadlift Stand on one foot with toes pointing forward, knee bent 45 degrees. Hold barbell or dumbbells in front of you with hands slightly wider than shoulder-width apart. Engage the core, and hinge at the hips pushing your tailbone back while lowering the weight toward the foor. Keep your back fat, and do not change the initial angle in the legs. Squeeze through the glutes and hamstrings to return to standing. Pistol Box Squat Begin standing directly behind a box on one leg, facing away from the box. Keeping the knee in line with the ankle, reach your hips back to tap your butt on the box, and squeeze into your leg to return to standing. Chinups Begin with palms facing you and arms straight while hanging from a bar. Squeeze your shoulder blades together to pull your chest up to the bar, and slowly lower back down. These can be completed on a pullup assist machine, or with a pullup assistance band. Underhand Pulldown Sit upright with feet fat on the foor and pointing straight ahead. Grab the bar with palms facing you and hands shoulder-width apart. Keep your shoulders down, and squeeze your elbows back and down into your body while squeezing the shoulder blades together. Slowly release the bar up until arms are straight again. Single-arm Dumbbell Row From a standing position with feet staggered, hinge at the hips to bring the torso parallel to the foor. With a dumbbell in the hand that matches the foot you placed behind you, begin with the arm straight down toward the foor with hand in line with the shoulder. You may rest the other hand on your leg or a bench for support. Row up by squeezing the shoulder blade in toward your midline and lifting the dumbbell between the rib/hip area. Hold for a second and slowly lower the dumbbell down.
How to Perform Exercises Weeks 1-4 Barbell Bicep Isometric Hold to Underhand Row Stand with feet facing forward and hip-width apart. With palms facing the ceiling and elbows at 90-degrees, hold weight in this position for 30 seconds without letting the hands fall. Then, hinge forward at the hips to bring the torso parallel to the foor. Engage the core, and squeeze the shoulder blades together to lift the barbell up to your belly button. Hold for a second and slowly lower the barbell back toward the foor. Maintain a fat back with neck in line. Rope Cable Bicep Curl Stand in front of a cable machine with the rope set down by the foor. Stand with feet hip-width apart and knees slightly bent. Grab the rope on either side with hands parallel. Keep your elbows in close to your body and shoulders down away from your ears. Engage the biceps to lift the rope up to your shoulders, and slowly lower the rope back to starting position. Rope Cable Tricep Pushdown Stand in front of a cable machine with the rope set above your head. Stand with feet hip-width apart and knees slightly bent. Grab the rope on either side with hands parallel. Keep your elbows in close to your body and shoulders down away from your ears. Squeeze your triceps to press the rope down until elbows are straight but not locked out, and slowly bend elbows again to return to start position. Rope Cable Overhead Tricep Extension Stand in front of a cable machine with the rope set above your head. Grab the rope on either side with hands parallel and turn your body to face away from the machine while bringing the rope up behind your head with elbows bent. Stand with feet hipwidth apart and knees slightly bent. Keep your elbows in close to your face and shoulders down away from your ears. Squeeze your triceps to press the rope up until elbows are straight but not locked out, and slowly bend elbows again to return to start position.
How to Perform Exercises Weeks 5-8 Partial leg extensions Adjust a leg extension machine for your height so your back is resting against the back pad, and the pad for your legs sits just above the ankles. Flex the top of your legs(quadriceps) until the weight is straight in line with your hip, but the knees are not locked out. Slowly lower your feet halfway down, and complete all repetitions in this 4-5” range of motion at the top. Single-leg eccentric Leg Press Adjust the leg press machine for your height (back pad, safety bars, and platform). Sit with one foot in the center of the platform and the other foot comfortably down on the foor in front of you. Contract the leg and remove the bar holding platform in place by turning the handles. Slowly bend your leg in toward your body for 5 seconds, then engage the glutes and quadriceps to press the weight back up to start position. Do not lock out your knee at the top. Complete all repetitions on one side before switching. Single-leg Hip Thrust Begin laying on the foor or with your upper back on a bench, one foot fat on the foor and knee pointed to the ceiling, the other leg straight out in front of you and raised off the foor. Place a barbell on your hips. Drive through the foot on the foor to lift the hips until you form a straight line with the knees, hips, and shoulders. Squeeze your glutes, hamstrings, and core, and slowly lower the weight back down by lowering the hips. Bench Press: Lay fat on a bench with feet fat on the foor and toes pointing straight ahead. Grasp the barbell with hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, keeping your back pressed against the bench. Engage the chest and triceps to straighten the arms to press the bar back up. Bench Press Lay on a bench lifted to 45 degrees with a dumbbell in each hand. Starting with them at your shoulders, press them straight up toward the ceiling, then lower back down. Incline Dumbbell Press Begin in a plank position with hands touching underneath your chest. Explosively hop the hands out beneath your shoulders, perform a pushup, and hop the hands back together.
How to Perform Exercises Weeks 5-8
Plyo Pushup
Begin in a plank position with hands touching underneath your chest. Explosively hop the hands out beneath
your shoulders, perform a pushup, and hop the hands back together.
Arnold Press
From seated or standing, grasp dumbbells at shoulder level with hands facing your the body and
shoulder-width apart. Keep your shoulders over your hips with abs engaged, and press the dumbbells
straight up while turning the palms away from you. Slowly lower the dumbbells back down to your chest and
turn them in to face you again.
Military Press
From seated or standing, grasp a barbell at shoulder level with hands facing away from the body and
shoulder-width apart. Keep your shoulders over your hips with abs engaged, and press the barbell straight
up. Slowly lower it back down to your chest.
Decline Crunch
Place your feet in the holds on the decline bench and lay face-up with your head toward the foor. Place your
hands behind your head or at your chest. Engage the core to press the lower back down, and lift your upper
body until the shoulders come off the bench. Slowly lower back down.
Decline Reverse Crunch
Hold the top of the decline bench with your hands, laying face-up with your feet toward the foor. Keeping the
legs together, engage the abs to curl your legs up toward your hands, lifting the lower back off the bench.
Slowly roll your legs back down to the bench.
Straight arm Lat Pushdown
Stand in front of a cable machine with the straight bar set above your head. Stand with feet hip-width apart
and knees slightly bent. Grab the bar with hands on top and slightly wider than shoulder-width apart. Keep
your arms straight, and slightly hinge forward from the hips. Engage your back to pull the bar back and
down to your legs, and slowly lift back to the start position.How to Perform Exercises Weeks 5-8
Wide Barbell Row
Stand with feet shoulder-width apart and toes facing forward in front of a barbell. Bend forward with a fat
back and knees at 45 degrees, and grasp the barbell overhand a few inches inside each end. Engage the
core, squeeze the upper back and back of the shoulder to bring the barbell up to your chest, and slowly
lower back down to straight arms.
Pullup
Begin by hanging with straight arms from a bar with hands wider than shoulder-width apart. Squeeze your
elbows down and into your back, and squeeze your shoulder blades together to lift your body up toward the
bar. Slowly lower yourself down until the arms are straight again.
Handstand Hold (with wall support)
Stand facing a wall approximately two feet away. Place the hands down on the foor directly next to the wall,
hold the arms straight, and kick your feet up above you so that your back is now against the wall. Keep your
abdominals tight and hold this position for 30 seconds.
Preacher Curl
Adjust a preacher curl bench for your height. A barbell or EZ curl bar should already be in the rack attached
to the bench (or you can use a Preacher Curl machine if your gym has one). Grasp beneath the barbell and
securely place your elbows and upper arms on the preacher curl bench. Engage the biceps to curl the bar up
to your shoulders, and slowly lower it back down.
Incline Bench Hammer Curl
Adjust an incline bench to 45 degrees, sitting with a dumbbell in each hand, and arms hanging straight
toward the foor. With palms facing in toward each other, engage the biceps to curl the dumbbells up toward
your shoulders, and slowly lower them down until the arms are straight again.
Parallel Bar Dips
Can be performed from a pullup assist machine. Place your hands on the two bars, transfer all your weight
into your hands, and lift your legs. You can cross them behind you or let them hang if your height and the
height of the bars allows. Keeping the shoulders down away from the ears, bend your elbows to 90 degrees,
then squeeze up through the triceps to push up until the arms are straight again.How to Perform Exercises Weeks 5-8
Diamond Pushup
Begin in a pushup position with feet hip-width apart and hands touching in a diamond shape beneath your
chest. Bring your chest to the foor and engage the chest and triceps to press yourself back up to the start
position.
Rear Delt Fly
From seated or standing position, hold a dumbbell in each hand and lean forward so your torso is parallel to
the foor. With your palms facing behind you, open the arms straight out to the sides and squeeze the back of
your shoulder. Slowly lower the arms straight back down to your sides.
Goblet Squat
Stand with feet shoulder-width apart and toes facing out 45 degrees, hands cupping a dumbbell at your
chest. Engage your core and lower your tailbone down until your butt is below your knees. Drive through the
feet to squeeze your glutes, legs, and core to return to standing.
Goblet Front Lunge
Stand with feet shoulder-width apart and toes facing forward. Hold a dumbbell at your left shoulder. Step
the right foot forward into a lunge and lower the body straight down until both knees are at 90-degrees.
Push through the front heel, engaging your front quadriceps and glutes to return to start position. Complete
all repetitions on one side before switching.
Bulgarian Split Squat
Stand approximately two feet away from a bench/box/step at least 18” high while facing away from it. Lift
one leg so the top of your foot is resting on your step. Keep your shoulders over your hips, and lower
yourself into a lunge until you can get your front knee to 90 degrees while keeping your knee directly over
the heel of your foot. Your back knee should bend naturally with you. Squeeze up through the front heel and
engage the glutes and quadriceps to return to standing.
Band Good-mornings
Place a pullup assist band under the feet, and over your head to rest at the bottom of your neck. Stand with
feet shoulder-width apart, toes pointing forward, and knees slightly bent. Keeping the abs tight and back fat,
bend at the hips to bring your chest toward the foor until your torso is parallel to it.How to Perform Exercises Weeks 5-8
Barbell or Plate Overhead Walking Lunge
Stand with feet hip-width apart, toes pointing straight ahead, while holding a plate or barbell above your
head, keeping the arms straight. Take a very wide step forward with one leg so you can get your front knee
to 90 degrees while keeping your knee directly over the heel of your foot. Squeeze up through your front foot
and walk forward into a lunge with the other leg.
Reverse Hyperextension
Lay facedown with your torso on a bench, and your legs hanging off. Keeping the legs straight and together,
squeeze through the glutes and hamstrings to lift the legs up into line with your torso. Hold for a second,
and lower the legs back down with control.
Lying Prone (facedown) Incline Dumbbell Row
Lay facedown with your torso on a bench, and your feet on the foor or knees up on the seat.. Holding a
dumbbell in each hand with palms facing each other, squeeze the shoulder blades together and row the
dumbbells up to your sides. Hold for a second, and slowly lower the dumbbells toward the ground until arms
are straight again.
Close-Grip Lat Pulldown
Sit upright with feet fat on the foor and pointing straight ahead. Grab the V-bar attachment with hands
facing each other. Keep your shoulders down, and squeeze your elbows down into the sides of your body
while squeezing the shoulder blades together. Slowly straighten the arms back out above you.
Rope Lat Pulldown
Sit upright with feet fat on the foor and pointing straight ahead. Grab the rope handles on the outside with
hands facing each other. Keep your shoulders down, and squeeze your elbows down into the sides of your
body while squeezing the shoulder blades together. Slowly straighten the arms back out above you.
Reverse Cable Fly
Stand facing a cable machine with the handles positioned slightly above your shoulders on each side. Grasp
the left cable with your right hand and vice versa so your arms are crossed in front of you. With straight
arms and soft elbows, squeeze your back and bring the arms out and down until hands are approximately in
line with your navel. Slowly bring the arms back to start position.How to Perform Exercises Weeks 9-12 Leg Curls Adjust a leg curl machine for your height, and lay facedown with the pad for your legs sitting just above the ankles. Flex the back of your legs (hamstrings) until you feel the pad touch you, and make sure to keep your hips down on the machine. Slowly lower your feet back down without letting the weight in the rack come all the way down. Straight Leg Deadlift Stand with feet shoulder-width apart, toes pointing forward, knees slightly bent. Hold barbell or dumbbells in front of you with hands slightly wider than shoulder-width apart. Engage the core, and hinge at the waist pushing your tailbone back while lowering the weight toward the foor. Keep your back fat, and do not change the initial angle in the legs. Squeeze through the glutes and hamstrings to return to standing. Hyperextension Lay facedown with your hips and stomach on a hyperextension machine (or stability ball if machine is unavailable at your gym), the balls of your feet shoulder-width behind you on the foor. Slowly lift your torso up by bending at the waist, controlling the movement with your lower back muscles and abdominals. Bring your torso back down toward the foor. You may choose to hold weight at your chest. Standing Calf Raises Adjust standing calf raise machine for your height, and place feet hip-width apart on the footholds with heels hanging off. Rise up onto the toes, and slowly lower the heels back down. If your gym does not have a machine, you can bring a step (only a few inches high) into a squat rack, and perform the exercise with a barbell. Cable Chest Press Position the handles on each side of a cable machine so they are approximately shoulder-height. Stand facing away from the machine with a handle in each hand. Press forward with the hands in line with the shoulders to squeeze the chest and straighten the arms forward without locking out the elbows. Slowly bend arms to return to start position.
How to Perform Exercises Weeks 9-12
Pushup
Begin in a pushup position with feet hip-width apart and hands shoulder-width apart. Bring your chest to
the foor and engage the chest and triceps to press yourself back up to the start position.
Dumbbell Chest Fly
Lay fat on a bench with feet fat on the foor and toes pointing straight ahead, and a dumbbell in each hand.
Open the arms until they are straight with a slight bend in the elbow (form a “t” with your torso). Engage the
chest to squeeze the arms up and in straight over your body, and slower lower them back out.
Reverse Pec Deck
Adjust your gym's pec deck machine for your height so your shoulders are in line with the handles. Face the
machine to place your hands on top of the inside handles, and squeeze out until your arms are back in line
with your body like a “t” shape. Squeeze your back muscles and rear deltoids, and slowly bring the weight
back to the front.
Plate Front Raise
From seated or standing, begin holding a plate between your hands down in front of your legs. With arms
straight but not locked out, lift the plate forward and up until your wrists, elbows, and shoulders form a line.
Gently lower the weight back down in front of you with straight arms.
Jacknife Sit-Up
Lay with your back on the foor, arms extended above your head and legs straight out in front of you. Engage
the core to press the lower back into the foor, and lift the arms and legs to meet so you are sitting in a V
shape. Lower back to the foor to lay fat.
Hanging Leg Raises
While hanging with hands on a bar, engage your abs to lift your straight legs as high as you can (ideally all
the way up to your hands on the bar), and then slowly lower straight legs back down. Try not to swing, and
enjoy this extra little stretch!How to Perform Exercises Weeks 9-12
Squat
Stand with feet shoulder-width apart, toes pointing straight ahead. Keep the knees in line with the toes and torso
upright. Push your hips back and bend the knees until your thighs are approximately parallel to the foor, then drive
through your heels and squeeze through your glutes to return to a standing position. Can be performed with barbell
on your back, holding dumbbells, or bodyweight.
Cannonball Squat
Stand with feet and knees touching, toes pointing straight ahead. Keep the knees in line with the toes and torso
upright. Push your hips back and bend the knees until your thighs are approximately parallel to the foor, then drive
through your heels and squeeze through your glutes to return to a standing position. Can be performed with barbell
on your back, holding dumbbells, or bodyweight.
Double Pause Squat
Stand with feet shoulder-width apart and toes pointing straight ahead. Keep the knees in line with the toes and
torso upright. Push your hips back and bend the knees until your knees are bent approximately 45 degrees and
pause for 2 seconds, lower your thighs all the way to parallel and hold for another 2 seconds, then drive through
your heels and squeeze through your glutes to return to a standing position. Can be performed with barbell on your
back, holding dumbbells, or bodyweight.
Sumo Squat
Stand with feet slightly further than shoulder-width apart with toes pointed out 45 degrees. Stick your tailbone out
and keep your chest up as you would in a regular squat, and track your knees out over your 2nd and 3rd toes.
Squeeze the glutes to return to standing.
Step-ups
Stand facing a bench/box/step at least 18” high with feet straight ahead and shoulderwidth apart. Engage your
core and put one leg on the step, then lift through your glutes to bring your whole body over the leg on the step.
Step down to the foor to return to start position. You may hold dumbbells in your hands, or perform this with a
barbell on your back. Keep your chest tall and above the hips at all times. Complete all repetitions on one side
before switching legs.
Romanian Deadlift
Stand with feet shoulder-width apart, toes pointing forward, knees bent 45 degrees. Hold barbell or dumbbells in
front of you with hands slightly wider than shoulder-width apart. Engage the core, and hinge at the hips pushing
your tailbone back while lowering the weight toward the foor. Keep your back fat, and do not change the initial
angle in the legs. Squeeze through the glutes and hamstrings to return to standing.How to Perform Exercises Weeks 9-12
Face Pull
Standing facing a cable machine with a rope positioned above your head. Grab the rope from the outsides
with hands parallel to each other. Drive your elbows back to bring the rope in toward your nose, and slowly
release the weight until arms are straight again. You may go down to your knees if you do not feel a
challenge while squeezing your upper back.
Barbell Bicep Curl
Stand with feet hip-width apart holding a barbell with palms facing away from you and shoulder-width
apart. Keep the elbows close to your body and shoulders down, and fex the biceps while bending the elbows
to lift the bar up to your chest. Slowly lower the bar back down in front of your thighs.
Skullcrusher
Lay on your back on a bench while holding a barbell straight up to the ceiling. While keeping the upper arms
in place, bend the elbows to bring the weight down to just above your forehead. Squeeze through the triceps
to bring the weight back up toward the ceiling.
Stretches
Pigeon: Begin on the foor on your hands and knees. Place your
left knee close behind your left hand, with your right foot fexed
and facing out toward the right hand. Straighten your back leg
out behind you with knee down facing the foor, and hip square to
the front. Sit up tall to feel the stretch in your back hip fexors and
left glutes. Lean forward over the front leg with a fat back to
deepen the stretch in your left leg. Switch sides.
Quadriceps: From standing or laying on stomach or side, keep
the knees together and lift the heel of your foot up to your butt.
Pull the foot in with your hand to feel the stretch down the front
of your thigh, and up into your hip fexors.
Straddle: Sit with legs straight out in a V in front of you. Keep
the spine straight, and lead with the chest to reach forward to
feel the stretch in your inner thighs and groin area. Continue to
reach forward until you can place the elbows on the foor or go
even further.Stretches
Pectoral Stretch: Standing in a doorway, place one arm against the wall straight out from the shoulder, or
with the elbow at 90 degrees. Twist away from the wall to feel the stretch in your chest.
Behind the Back Shoulder Stretch: Reach the hands behind your back to touch. Keep your shoulders
down, and drive the hands down toward the ground while reaching the chest forward.
Lat Stretch: Place one hand on your hip, and reach the other arm up toward the ceiling. Continue to reach
it up and over your head, and bend to the side to feel the stretch from your hip to your armpit.
Thread the Needle: Begin on your hands and knees on the foor with a neutral spine. Reach your right arm
under your body and twist to bring your right ear and shoulder down to the foor. Continue to reach the arm
away to feel the stretch in your upper back, neck, and lower back. Use the left hand to press yourself back
up.
Cross-body Shoulder Stretch: Keep your shoulders down away from your ears. Reach your right arm
straight across your body and hug in at the elbow with your left hand. Switch sides.
Triceps Stretch: Reach your right arm up and bend at the elbow as you would during a triceps extension
exercise. Grab the elbow with the left arm and pull back and in toward your face.
Downward Dog: Begin in a pushup or plank position. Press the hips up to the ceiling until your body is in
an A shape. Feel the stretch in the calves, hamstrings, hips, and chest. Slowly fold yourself back to the foor
or walk your hands in toward your feet to stand.
Standing/seated Hamstring Stretch: From standing, keep the legs straight and hinge at the hips to
bend forward towards the foor. Keep your back as fat as possible. From sitting, stretch the legs straight out
in front of you and reach forward. Hold the stretch, and then relax the arms down for a deeper stretch.
Cobra: Begin by laying on your stomach on the foor. With your hands under your shoulders and keeping
your feet on the foor, press up to straighten the arms and feel a stretch in the abs. Squeeze your glutes to
protect your lower back.
Cardio
Jump Squat: Stand with feet shoulder-width apart and toes
pointing straight ahead. Squat down slightly, then jump while
straightening the legs out under you. Land softly into a squat
again. You may lift your arms overhead, or throw them down at
your sides during the jump up.
Burpees: Jump straight in the air with arms overhead. Land in a
squat, and bend forward to place hands on the foor. Kick the legs
out behind you so you are in a plank position, perform a pushup,
jump your feet back to your hands with heels on the ground, and
come back up into your squat.Cardio Box Jump: Begin standing with feet shoulder-width apart and feet pointing forward facing a box. Lower slightly into a squat, bringing the arms back, then propel yourself up on top of the box to land in a squat. Beginners should step down from the box. Experienced can try to also jump down off the box, landing back in a soft squat. Hopscotch Jump: Stand with feet shoulder-width apart and toes facing forward. Hop forward with both feet, then hop forward again only on the right leg. Hop forward again with both feet, then hop forward on only the left leg. Continue this 2-1-2-1 pattern until are repetitions are complete. Single-leg Lateral Hops: Stand on one leg with knee and toes pointing forward, and hips in a neutral position. Slightly squat back as if sitting into a chair, and jump up and to the side, softly landing into a small squat again. You can lift the arms overhead during the jump for assistance. Repeat all repetitions on one side before switching legs. Bench Hop: Begin standing on one side of a vertically-facing bench. If needed, you may keep your hands on the bench with torso forward to make the exercise easier. Keeping the legs together, jump them all the way over the bench to the foor on the other side. Land softly, and quickly explode over to the other side. Plank Jacks: Begin in a plank/pushup position with shoulders over hands and feet on the toes. Jump your feet out and in as gently as you can. Control the motion with your core to eliminate excessive bouncing. A more basic option is to alternate tapping the feet out to the side with a straight leg. Jumping Jack: Begin standing with feet together and arms down at your sides. Hop your feet out wider than shoulder-width bringing your bent arms overhead. Lower back to start position bringing the feet back together. Plank Drags and Pushes: Begin in a plank/pushup position with shoulders over hands and feet on the toes. Your feet should be placed on something that will make your chosen surface (wood foortowel, carpet-paper plate, etc.) slippery enough for them to naturally glide with you. Crawl forward using only the strength in your upper body to pull you forward, allowing the feet to rest behind you. After 10 steps with the hands, press yourself backward for 10 steps moving only the hands. Move in as straight a line as possible. Engage the core to help control your movement. X-jump: Stand with feet together facing forward. Slightly bend the knees, and propel yourself up into the air with arms and legs sticking out from your body so that you form an X. Land softly with feet together and bent knees. Gate Swing to X-jump: Stand with feet together, and drop your hips as low as you can as if in a squat. Staying low, jump the feet out and back in quickly. When feet are together again, propel yourself up into an X-jump, and land softly with feet together in a squat to perform your next gate swing. High Knees: Stand with feet shoulder-width apart. Alternate lifting each knee to your chest while running in place. Pump the arms naturally with you. Land softly through the toes with each step. Tuck Jump: Stand with feet shoulder-width apart and toes pointing straight ahead. Begin in a small squat, then jump up bringing the knees to your chest in the air. Land softly into a squat again. Plank Pike Hop: Begin in a plank position on the foor with hands under the shoulders and feet hipwidth apart. Engage the abs, and hop the feet up toward your hands so your body is in an upsidedown V shape. Hop the legs back out into plank. Legs should remain straight with soft knees throughout the entire exercise. Battle Ropes-double arm slam: Make sure the rope is anchored to something very sturdy that will not move as you perform the exercise. Stand with feet shoulder-width apart and toes pointing forward. Hold both ends of the battle ropes shoulder-width apart out in front of you. Engage your core, lift the ropes above your head, then hit the foor with them as hard as you can by quickly moving both hands downward. Repeat this up and down motion with the ropes in your hands until all repetitions are complete.
New Cardio In
Weeks 5-8 Weeks 9-12
Jump Lunge: Medicine Ball Slams :
Begin in a very wide stance with your right leg forward Stand with feet shoulder-width apart while holding a
and your left leg back. Bend the knees into a slight medicine ball between your hands. Raise the ball
lunge, and propel yourself up into the air while above your head, engage your core, and slam the ball
switching legs so you land with the left leg forward and on the ground down in front of your feet as hard as you
the right leg back. Continue to jump and switch legs can. Catch the ball as it bounces back up, and repeat.
until all repetitions are completed. A more basic option If it is flled with sand you may need to bend into a
is to alternate stepping feet back into lunge, or quickly squat to pick up the ball or sandbag from the foor as it
step to switch. won't bounce.
Ice skaters: Alternating Side Medicine Ball Slams:
Stand on one leg with toes pointing forward. Jump out Stand with feet shoulder-width apart while holding a
to the side landing on the other leg like you were medicine ball between your hands. Raise the ball
avoiding a puddle with toes forward and knee slightly above your head to the right side, engage your left
bent. Allow the arms to naturally move with you for obliques, and slam the ball on the ground down
balance. outside of your left foot as hard as you can. Catch the
ball as it bounces back up, and repeat to the other
Low to High Side Shuffe: side. If it is flled with sand you may need to bend into a
Stand with feet houlder-width apart and toes facing squat to pick up the ball or sandbag from the foor as it
forward. Lower into a squat and step out to the side won't bounce.
with your right leg, following closely with the left.
Come out of the squat and quickly step out with right Walking lunge and skips:
and left, or hop the feet into the air. Lower into a squat Stand with feet shoulder-width apart. Take a very large
again. Repeat with your squat and upright positions as step forward with the right foot so you are in a lunge,
quickly as possible, completing all repetitions on one then lift the left knee up toward your chest while
side before switching to lead with the left. hopping up off the right foot. Softly land into the right
foot and take a large step forward to resume your
Squat to Elevated Jump Lunge: lunge and skip with the left leg.
Set up one step in front of you and one step behind
you. Perform a lunge on top of them to test the Kettlebell/Dumbbell Swing:
distance and bring them close enough where you can Stand with feet slightly wider than shoulder-width
comfortably and successfully get both knees to 90 apart, holding a dumbbell or kettlebell with both hands
degrees in a lunge. In between the steps, perform a down in front of your hips. Keep the arms straight, and
body weight squat, then explosively jump your feet up back and abs engaged. Hinge the hips back slightly,
onto the steps to perform a lunge. Land between the then engage the glutes to swing the weight forward
steps in a squat, and jump up to perform a lunge with until shoulder-height. As the weight returns back
the other leg forward. Continue to alternate feet in your down, hinge back again to absorb the weight, then
lunges. thrust it forward again using your glutes.
Jump Rope: Lateral Hop over Medicine Ball:
If you do not have a jump rope, jumping in place is still Stand next to a medicine ball outside of your right foot
possible. Stand with feet hipwidth apart. Repeatedly with feet together. Bend slightly into a squat, engage
hop in place with both feet, landing softly through the the core, and jump over the ball so you land with it on
toes. Hold your elbows tight to your body while turning the outside of your left foot, back in a soft squat.
handles of the jump rope.New Cardio In
Weeks 9-12
Battle Ropes- alternating arm waves:
Make sure the rope is anchored to something very sturdy that will not move as you perform the exercise. Stand
with feet shoulder-width apart and toes pointing forward. Hold both ends of the battle ropes shoulder-width apart
out in front of you. Engage your core, lift one side above your head, then slam that side on the foor as you lift the
other arm. Repeat this up and down motion with the right and left hands until all repetitions are complete.
Straddle Hops On and Off Step:
Begin by standing with both feet directly outside of either side of a step (standing over it). Lightly bend the knees
and jump up onto the step with both feet, landing softly through the ball of the foot. Hop both feet down around
the step again. Continue to jump up and down with control.
Gate Swings with Band:
Stand with feet together and wrap a band around both legs right above your knees. Drop your hips as low as you
can as if in a squat. Staying low, jump the feet out and back in quickly.
Single-leg 180 Degree Hops:
Stand on one foot with knee and toes facing forward. Bend the knee of this standing leg, and propel yourself up to
hop and turn to face the opposite direction. Keep your core tight and land softly through your feet. Try not to get
dizzy! 180 Degree Jump Squat to Frog Hop: Stand with feet shoulder-width apart and toes pointing straight ahead
and hips in a neutral position. Slightly bend the knees, and hop forward landing softly into a squat.
Power Step-ups:
Place one foot up on a step at least 18” high while the other remains on the foor. Engage the leg and glutes on the
step to bring your body up as the leg straightens, and hop on this leg on the step. The opposite foot will lightly tap
down as you propel yourself back up with the leg on the step.
Foam Rolling
Sit on the ground with the targeted body part resting on top
of a foam roller. Move back and forth until you fnd a serious
area of tension. Remain with the foam roller on this spot for
30 seconds. Take deep breaths and relax as much as you
can. Make sure to roll all of the following before and after
you workouts:
Calves
Glutes
IT Band (side of hip, outer thigh)
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