quick WO @ gym

Open

warm up: 2 sets of 5 wind mills with 35 # DB (each side) and other stretches etc

30 mins on stationary bike

15 mins jog

PT stuff

Release

July24th: WO with basics

Open

warm up: TGUs with 2 windmills on top; 5 each side

4 sets: 7 over head presses/7 bent over rows/7 swings/planks (25-30 secs)

used 45 # DB for swings, and 40 # pair evrerything else

PT recommended stuff

Release

15 mins in hot tub

quick WO @ gym

Open

warm up + push up rows- 10 each side/10 bent over rows/10 over head presses: all with 25 # DBs

20 min jog

10 mins on stationary bike

PT: TFL, piriformis, and and shoulder exercises

Release

light WO

Open-

15 mins on indoor rower

10 min jog

10 min swim

10 mins sauna

Release

Back squats etc

Open

Warm up: stretches, 10 windmills each side with 40 # DBs

30 mins on the stationary bike

3 sets: 8 back squats/ 35-40 ft farmer's walk/ good mornings

Back squats: 135 lbs

FW: pair of 75 lb DBs

GM: 45 lb BB

10 mins brisk walk on incline

PT: TFL, piriformis, and shoulder exercises

Release

quick WO @ home

Open

3 sets: 8-10 DB front squats/8 bent over rows/ push up rows (4 each side)/ 8 burpees/ 20 jumping jacks

used 40 # DBs for squats and bent over rows- 25 # DBs for push up rows

Release

non-gym WO

Open

3 sets 8: DB front squats with 40 # DBs

Walk in the neighborhood: 1.5 hours

Release

Mixed WO

Open

3 sets: over head presses (40 # DBs)/burpees: 10 each with short breaks

2 sets: 5 wind mills (each side with 35 # DB)/10 DB swings (40 # DB)/30 sec planks:

25 mins on stationary bike

PT: TFL, piriformis, and shouder exercises

Release

this and that WO

Open

more for warm up/stretches

3 sets: 5 windmills each side (35# DB)/8 DB front squats (40 # DBs)

2 sets: 10 bent over rows (40 #DBs)/40 sec plank.

2 mins on stationary bike

PT: TFL, piriformis, shoulder exercises

Release

non-gym WO

Open
3 sets of 8: DB front squats/DB dead lifts
used pair of 40# DBs
1 hour walk out in the neighborhood, it was a gorgeous day outside.
Release

Quick heart beat riser at Home

Open-

3 sets: overhead presses/bent over rows/wind mills/burpees/jumping jacks/planks:

8/8/5 each side/5/20/ 20 secs.

used 25 #DBs for ohp and bor, 40 # DBs for wind mills.

Release

light WO

Open-

additional warm up: 2 sets of 5 windmils with 35 # DB

30 mins on stationary bike

PT: piriformis, TFL, and shoulder exercises

Release

July 1st

Open

3 sets: over head presses/bent over rows/DB front squats/Jumping jacks/push up rows: 8/8/10/25/8 (4 each side)

used 40 # DBs for OHP and BOR

used 25# DBs for DB front squats and push up rows.

Release