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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