Weeks 5 & 6

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

 

Bulgarian squats 3×12
Back squats 3×12
Squat touchdowns 3×10 each leg

 

Dumbbell lunge walks 3×20 steps each leg
Dumbbell side lunges 3×12 steps each leg
Squat jumps 3×12

 

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 3×10
Dumbbell press 3×10
Dumbbell chest flies 3×10

 

Dumbbell close grip bench 3×10
Dumbbell front raises 3×12
Push ups 3×10

 

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) 3×12
Barbell rows (under hand grip) 3×12
Squat to row (Single arm cable) 3×12 each arm

 

Lateral pull downs 3×12
Rear delt flies (cable) 3×12
Barbell 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 3×15
Squat touchdowns 3×12
Barbell step ups 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 3×12
Side raises 3×12
Rear delt flies 3×12
Barbell press 3×12
Dumbbell shoulder press 3×12

 

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

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes