back at the gym

open-

more for warm-up 

Push up rows/ overhead presses/ jumping jacks/ bent over rows: 5 each arm/ 5/ 20/ 7. 3 sets

used 40# DBs for bent over rows. 25# DBs for push up rows and over head presses.

35 mins on the stationary bike.

PT: TFL, shoulder, and piriformis stuff.

Release

WO at home- April 28th

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 5/5/20 secs/ 20: 3 sets

Used 40 # DBs

Release 

Move as WO- Sunday April 26th

packed, carried all of it down to ground floor from 1st. Loaded, unloaded, and unpacked. got a great WO

light WO

Open-

2 sets of 5 burpees with 25 lb DBs

jumping jacks/planks: 3 sets, 20/20 secs

30 mins on stationary bike

TFL, shoulder, piriformis stuff

Release

WO with burpees

Open-

 

Overhead presses/bupees/bent over rows/ jumping jacks: 7/7/7/ 20- 3 sets 

used 40 lb DBs

30 mins on the stationary bike

PT: TFL, shoulder, and piriformis stuff.

Release

push up rows etc

Open

more warm up stuff

Push up rows/overhead presses/jump rope like hops: 5 each side/5/ 30 secs, 3 sets with short breaks

Used 25 lb DBs for push up rows, 40 lb DBs for overhead presses

30 mins brisk walk on incline 

TFL/Shoulder/piriformis stuff

Release

Tabata WO etc

Open

More for warm up

bent over rows/planks/jumping jacks: 9/20-30 secs/20, 4 sets

used pair of 40 lb DBs

30 mins in the stationary bike

5 min jog

TFL and piriformis stuff

Release

WO at home: April 12th

Open

Pushup rows/overhead presses/bent over rows: 5 each side/10/10, 2 sets.

used 25 lb DBs

Release

Shoulder and TFL stuff

April 8th

Open

More for warm-up

Overhead presses/bent over rows/jumping jacks: 7/7/20 - 4 sets with very short breaks (almost Tabata) Used 40# DBs

20 mins brisk walk on incline

15 mins on the stationary bike

PT: TFL and shoulder strengthening exercises

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis

Sun April 5th

Open-

More for warmup

Bent over rows/jump rope like hops: Tabata format.

used pair of 40 lb DBs for bent over rows.

30 mins on stationary bike

PT: shoulder and TFL stuff

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis

Sat April 4th

Open-

More for warmup

Overhead presses/Jumping jacks: Tabata format.

used pair of 40 lb DBs for overhead presses

30 mins of brisk walking on incline

PT: shoulder and TFL stuff

Release

Note: been told by the PT to stays away from squats or anything involving squat like motions, as she works on my inflame piriformis