Weeks 3 & 4

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

 

Deadlifts squats 3×10
Back squats 3×10
Squat touchdowns 3×8 each leg

 

Barbell lunge walks 3×30 steps
Dumbbell side lunges 3×10 steps each leg
Squat jumps 3×10

 

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 3×8
Dumbbell press 3×8
Dumbbell chest flies 3×8

 

Dumbbell close grip bench 3×8
Dumbbell front raises 3×10
Push ups 3×8

 

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 rows 3×10
Barbell rows (under hand grip) 3×10
Squat to row (cable) 3×10

 

Lateral pull downs 3×10
Rear delt flies (dumbbell) 3×10
Dumbbell RDL’s 3×10

 

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 3×12
Squat touchdowns 3×10
Reverse lunges 3×10 each leg

 

Back squat 3×10
Leg press 3×10
Leg curls 3×10
Leg extensions 3×10

 

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 3×10
Side raises 3×10
Rear delt flies 3×10
Barbell press 3×10
Dumbbell shoulder press 3×10

 

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

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes