Workout program
Warmup first
Before every training session we
begin with 3 minutes on the
treadmill at a quick walking
pace with incline.
We then move onto a dynamic warmup
tailored to each day (leg day warmup
focuses on hip mobility and core
activation, ect…)
Monday - Push
-Push up (leaning against barbell in
squat rack to create incline)
3 sets x 8-12 reps
-Dumbell Overhead Shoulder Press
3 sets x 10 reps
Keep forearm vertical NICE & SLOW
both up & down ….
Using 10lbs …working towards 15lbs
-Upright Row Dumbbell
2 sets x 8-12 reps 20lbs SLOWLY…
String Pulling up at elbows !
Go to 30
-Dumbell Lateral Raises
2 sets x 8-12 reps 5 lbs … 10lbs
pulling up by strings Elbow the
highest point …Very Slow lowering
MTS -Seated Row (rear delt
focused).
2 sets x 8-12 reps 30lbs
-Incline Dumbell Benchpress
2 sets x 8-12 reps 10lbs
…Check fixed incline on mirror wall
MTS - Chest Press
2 sets x 8-12 reps 25 lbs
Adjust height of seat so that bar is at
lower chest (see image) Don’t come
down too far …
Focus on weight in chest
MTS -Cable Flys Or Pectoral Flys
2 sets x 8-12 reps 50 lbs ….SLOW
Q…is press elbows together and
concentrate & squeeze pecs …
Tuesday - Legs 1.
Extra Warm ups …
Figure 4 Roll hips around
Bird dogs
-Squat (to a bench with body weight)
3 sets x 8-12 reps
-Seated Leg Press
3 sets x 8-12 reps 30lbs
-Seated Leg Extension
3 sets x 8-12 reps.
-Seated Calf Raise
3 sets x 8-12 reps. 30lbs maybe 35
-Standing Single Leg Calf Raise
(body weight, while standing on
stack of plates for R.O.M.) 3 sets x
8-12 reps
Wednesday - Cardio + Knee
Stability/Hip Flexors
Cardio:
30 minutes on treadmill w/ heart rate
approx. 110. Maintaining ability to
have conversation but having to take
breaths in between some words.
5 minute cooldown
Knee Stability:
-3 minutes walking backward on
treadmill with full incline at very slow
pace, working knees and getting
them warmed up
-Anterior Tibiallis Raise (hooking foot
into a kettle bell while seated on a
bench and placing the heel onto a
stack of plates to ensure ROM) 4
sets x 20 reps
-Step Down (standing on a stack of
plates and slowing stepping down to
floor) 3 sets x 10 reps
-Hip Flexor Cable Contraction (lie on
back and attach cable to foot and
then bring the knee toward the
chest)
3 sets x 8-12 reps or stand on
elevated
-Seated Straight Leg Raises (hip
flexors)
3 sets x 8-12 reps
Thursday - Pull-Abs.
Warm Ups..Lat Pulldowns x 2
-Assisted Pull Up
3 sets x 8-12 reps. 125lbs
-Lat Pulldown.
3 sets x 12 reps …55 lbs…66lbs
up to 77lbs
- MTS High Row.
3 sets x 8-12 reps 35lbs -
45lbs
-MTS Row …focus on rear delts
2 sets x 8-12 reps. 30lbs
-Rear Delt Flys
2 sets x 8-12 reps 40lb…55lbs
-Farmers Carry
3 sets x 2 minutes.
Can do Single weight 35lbs
Focus on Core
Carry with conviction…
-Dumbell Bicep Curl.
3 sets x 8-12 reps. 10lbs…. Try
15 lbs
-Dynamic Plank Machine
2 sets of Body Basic Dynamic
2 Sets of Scrunch 8-12 reps
-MTS Abdominal Crunch.
3 sets x 8-12 reps. 10lbs. Back
Extension
-Kettlebell Around the Body
Circles (keeping core braced to
resist spinal flexion).
2 sets x 1 minute 25lbs
Friday - Legs 2
Warm Ups
Regular warm up followed by a leg
swing first from front to back and
then from side to side. Support
yourself using a wall
Romanian dead lifts
3 Sets x 8- 12 10 lbs
-Laying Leg Curl Machine
3 sets x 8-12 reps 20-30lbs
-Seated Leg Curl Machine.
-Seated Leg Curl Machine.
3 sets x 8-12 reps up to 55 lbs
-Glute Bridge.
3 sets x 8-12 reps
-Hip Adductor.
3 sets x 8-12 reps 60 -70 lbs
Smooth inward gradual moment
… up to 60lbs
-Seated Calf Raise.
3 sets x 8-12 reps 20lbs
-Standing Single Leg Calf Raise
(body weight).
2 sets x 8-12 reps
Saturday - Cardio +
Core Stability
Cardio:
Same as Wednesday cardio.
Core Stability:
-Isometric Curl Up (lay on back
with one leg straight and the
other bent then hold a slight
crunch position for approx. 10
second holds, repeat this 5
times)
-Side Plank 2 reps (on each
side) x 45 seconds
-Bird Dog.
3 sets x 10 reps
-Glute Bridge.
3 sets x 8-12 reps
Sunday - Cardio + Knee
Stability/Hip Floxors
Cardio:
High intensity intervals will be
performed on the machine of
choice.
Go as hard as you can maintain
for 3.5 minutes then take a 3.5
minute break.
Repeat this 3 times
Knee stability/hip flexors will be
the same as Wednesdays knee
stability/hip flexors day.
Knee Stability:
-3 minutes walking backward on
treadmill with full incline at very slow
pace, working knees and getting
them warmed up
-Anterior Tibiallis Raise (hooking foot
into a kettle bell while seated on a
bench and placing the heel onto a
stack of plates to ensure ROM) 4
sets x 20 reps
-Step Down (standing on a stack of
plates and slowing stepping down to
floor) 3 sets x 10 reps
-Hip Flexor Cable Contraction (lie on
back and attach cable to foot and
then bring the knee toward the
chest)
3 sets x 8-12 reps or stand on
elevated
or
-Seated Straight Leg Raises (hip
flexors)
3 sets x 8-12 reps
Cooldown
After every training session we cool
down with a 10 minute stretch putting
large emphasis on hip/back regions
