Week 2/Day 1 Glute/Knee Focus

Total time: 68:00

Warm-up 0:00 - 16:00

Elliptical 950 distance/5 minutes

Incline 10/Drag at 2

Hip rotations 5x each way

Hamstring stretch 2x15s

Knee step downs 2x10 each leg

Best stretch ever x 5 x 3

Barbell Hip Thrust Pyramid 17:00 - 31:30

Warm-up set 90x12

130 (+10) x 10 Easy set

160 (+20) x 8 Easy set

190 (+30) x 6 good set

140 (+30) x 15 good weight

Military Press 33:00 - 42:00

DB Military Press

30 x 10

35 x 8 Good weight. Just tough enough

40 x 6 good weight. 

25 x 15

Pistol Squats (Ring assisted) 44:00 - 52:00

BW x 6 left leg quarter squat. Knee has been hurting for the last week

BW x 6

BW x 6

Chin-up 3 x AMRAP 53:00- 57:00

BW x 6

BW x 5

BW x 6 broken sets. I fee so heavy

Gliding Leg Curl (Rowing machine) 59:00 - 64:00

BW x 10 hurts left knee a little on the return 

BW x 10

BW x 10

Lateral Band Walk 65:00 - 68:00

2 x 20

Week 1/Day4

Total time:

Warm-up: 0:00 - 18:00

5min Elliptical- Incline 10-Drag 2 Distance 900

Hip articulations 5x2 each leg

Hamstring/pancake stretches x 30 s each leg

KB straight arm press windmills 2x10 each arm 35 lbs

Hip Thrust Pause (3s) 3x5 20:00 - 31:00

90x10

160x5

160x5

160x5

Incline DB Bench Press 3x12

60x12

60x10

60x9

Goblet Squat 3x20 Skipped today. Left knee hurting. 

90x10

Inverted Row AMRAP

Good mornings 3x8

Monster Walks 3x20

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Week 1/ Day 3 Glute/Knee Focus

Total time: 66:00

Warm up: 0:00- 14:00

Elliptical Arms/Legs 5 min

Incline -10 Drag - 2 Distance- 850

Hip articulations 5x2 each leg

Hamstring/pancake stretches x 30 s each leg

Best stretch ever 3x5

Knee-banded BB Hip Thrust 3x20 15:00 - 25:00

70 x 20

70 x 20

70 x 20

Last two sets broken. Tough!

Feet Elevated HSPU 3x6 26:00 - 33:30

BW x 6

BW x 6 left leg elevated

BW x 6 right leg elevated

Front Pause Squat (1sec) 3x5 35:00 - 45:00

70 x 5

35 lb KB x 5

Lower back starting to hurt a bit. Find alternative. 

Underhand Assisted Chin-ups (Purple band) 3x10 46:00 - 52:00

BW x 8

BW x 8

BW x 7 with no band. 

45 Hyper DB Curls 3x12 53:00-61:00

35 x 8

25 x 12

25 x 12

Banded standing hip abduction 2x20 62:00 - 66:00

22.5 + 10 x 20

22.5 + 10 x 20

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Week 1/Day 2 Glute/Knee Focus

Total time: 67:30

Warm up: 0:00-19:30

Elliptical 5 min

Incline -10 Drag - Distance- 1000

Hip articulations 5x2 each leg

Hamstring/pancake stretches x 30 s each leg

KB straight arm press windmills 2x10 each arm 25 lbs

Knee-banded BW Glute Bridges 20:00 - 25:00

3x20

Focus on driving knees OUT. Insane. 

Pushups 3xAMRAP 27:00 - 33:00

Feet up/hands on perfect push-ups

BW x 11

BW x 8

BW x 6

DB Stiff-legged DL 35:00 - 43:00

3 x 10 @ 53lb KB per keg

Seated Cable Rows 3 x 12 44:00 - 50:00

90 x 15

110 x 12

120 x 11

BW High Step-ups 51:00 - 61:00

3x10

Left knee bugging a little bit 

Knee-banded Hydrants (Hip abduction machine) 62:00 - 67:30

22.5 x 12

22.5 +10 x 

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Glute/Knee Focus Week 1/Day 1

Total time: 65:00

Warm-up

Elliptical 950 distance/5 minutes

Incline 10/Drag at 2

Hip rotations 5x each way

Hamstring stretch 2x15s

Knee step downs 2x10 each leg

Best stretch ever x 5 x 3

Barbell Hip Thrust Pyramid

Warm-up set 90x12

120 x 10

140 x 8

160 x 6

110 x 15

Superset Military Press and Pistols 28:00 - 

DB Military Press

30 x 10

35 x 8

40 x 6

25 x 15

Pistol Squats (Ring assisted)

BW x 6

BW x 6

BW x 6

Chin-up 3 x AMRAP

BW x 10

BW x 8

BW x 8

Gliding Leg Curl

BW x 10

BW x 10

BW x 10

Lateral Band Walk

2 x 20

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SAS

Total: 58:00

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Wall handstands 14:00 - 24:00

20s =

20s 

15s -5s

15s -5s last few seconds very tough. Hard to keep shoulders down. 

15s -2s. Wrists and shoulders a bit shot. 

Added an extra today to equalize tut: 15s 

Low Frog Stands 26:00 - 

20s =

20s =

20s =

19s =

15s=

Holds with purple band

3s

3s

3s

Press shoulders down, elbow pits forward. Focus on driving hips up. Great sets. 

Take it slow. You've been away a while on these. 

Ring Inverted Lever Holds 38:00 - 46:30

15s =

13s -2s

13s -2s

15s =

12s =

Felt strong. Switched to rings. Much more difficult. 

L-sits 48:00 - 53:30

10s whoa. Shaky

10s barely kept legs up. 

10s + 1s Nice effort

9s = good job

8s = great sets. 

Pseudo Planche lean 54:00 - 58:00

20s = 

20s +5s

15s =

Good lean. Shoulder protraction 

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BAS

Total time: 65:00

Warmup 0:00-17:00

Shoulder warm-ups with red band 
Pull-aparts x 10 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Wrist conditioning routine 

T- presses DB 
25lb x 8 each side x 2 sets 

Pseudo-planche Pushups/Seated Rows 100lbs
6r / 12r 
6r / 12r
6r / 12r

15:00 - 34:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 8/60s 
BW x 7/60s tempting to shift weight to feet. 
BW x 6/60s keep pressure on triceps and shoulders. 
BW x 5/60Strong straight through. Tough set. 
BW x 6/60s strong set. Might have had another, but straight through. Last week was broken 

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression. 

35:00 - 47:00 
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 sec 
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted 

48:30 - 55:00
Inverted Rows on Rings 
(Feet on stool) 
8r

8r

6r

7r

5r

Headstand leg raises 
5r
5r
5r

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