Legs

1. Tibialis Raise x 25 reps

2. FHL Calf Raise x 25
Leaning against wall back your feet until at full ankle stretch and heels barely touching floor. Do calf raises driving through the big toe.

3. Tibialis Raise x 25

4. KOT Calf Raise x 25
Stand arms length from wall, bend knees until heels want to come up. Body should be parallel to wall with feet trailing behind trailing.

5. Patrick Step x 25 reps
Standing on one foot, reach opposite heel to the floor. Lower slowly, try to extend range touch heel and press back up.

6. ATG Split Squat 5 x 5
Feet hip width apart. Rear foot stays on toes, knee never touched ground. Forward foot starts flat, heel lifts at bottom of movement. Heel ends up directly under butt. Contract rear flute to keep leg elevated.

7. KOT Squat 5 x 5
Using wall or couch or chair, squat by letting knees fall forward and body stays rigid. Flex abs and glutes to stay steady on the way down and on the way back up. Push knees forward little by little.

8. Elephant Walk 30 reps per leg
In a pike, bend one knee and stretch the other to full stretch. The goal is to work hands closer and closer to feet.

9. L-sit 60s total goal
3 sets of 10s and I was spent today.

10. Couch stretch 60s per leg
Back leg against wall. Work to sit straight up against wall, foot in dimple of butt cheek.

11. Outer Glute Stretch
Find high surface, rotate leg sideways so lower leg runs along horizontally. Drive foot into surface. Lean in with flat back.





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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/Cubans on rings
6r / 6r
6r / 6r
6r / 6r

15:00 - 34:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 5/60s 
BW x 5/60s tempting to shift weight to feet. 
BW x 5/60s keep pressure on triceps and shoulders. 
BW x 5/60Strong straight through. Tough set. 
BW x 5/60s 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 (Didn't do today)
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 ball)
6r

5r

6r

5r

5r

Headstand leg raises 
5r
5r
5r

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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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