Weeks 11 & 12

Pick 1 of the following:

A. 30 minute run
B. Stair master level 5-7 for 30 minutes (try not to hold railings)
C. Incline treadmill with incline 8 speed 3.0 (try not to hold railings) for 30 minutes

Legs: Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded fire hydrants 4×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg
On all fours single leg glute raises 4×15

 

Back squats 4×15
Squat touchdowns 4×12 each leg

 

Dumbbell step ups 3×15 steps each leg
Dumbbell side lunges 3×15 steps each leg
Squat jumps 4×15

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded fire hydrants 4×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg
On all fours single leg glute raises 4×15

 

Incline barbell press 4×12
Dumbbell press 3×12
Dumbbell chest flies 3×12

 

Dumbbell close grip bench 4×12
Dumbbell front raises 3×12
Push ups 3×12

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded fire hydrants 4×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg
On all fours single leg glute raises 4×15

 

Dumbbell double arm (bent over rows) 4×15
Barbell rows (over hand grip) 3×12
Squat to row (Single arm cable) 3×15 each arm

 

Lateral pull downs (wide grip) 3×12
Rear delt flies (cable) 3×15
Barbell RDL’s 3×12

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded fire hydrants 4×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg
On all fours single leg glute raises 4×15

 

Barbell hip thrust 3×15
Squat touchdowns 3×12
Barbell step ups 4×15 each leg

 

Leg curl 4×12
Leg extensions 4×12

 

Stretch: 10 minutes

 

Shoulders/arms: Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded fire hydrants 4×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg
On all fours single leg glute raises 4×15

 

Front raises 4×12
Side raises 4×12
Rear delt flies 4×12
Barbell press 4×15
Dumbbell shoulder press (alternating) 3×15

 

Cable curls 4×12
Dumbbell curls 3×12
Over head tricep extensions (cable) 4×12
Close grip bench press 4×12
Push ups 4×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes