Tuesday Sept 29th

Open

some more stretches with weights etc

20 min on indoor rower

25 mins on stationary bike

PT recommended exercises for shoulder, piriformis, and TFL

Release

Sunday Sept 27th

Open

more warm up with wind mills etc

45 mins stationary bike

PT stuff

Release

Saturday Sept 25th WO

Open

more warm up with wind mills etc

4 sets: 6 bench presses (125 lbs) / 5 push ups

25 mins stationary bike

PT stuff

Release

Thursday Sept 24th

Open

more warm up with wind mills etc

30 mins stationary bike

PT stuff

Release

Light WO after break

Open

more warm up with wind mills etc

30 mins stationary bike

PT stuff

Release

Thursday Sept 17th

Open

more warm up with wind mills etc

2 sets: push up rows (25 lb DB, 5 each side)/ 10 over head presses/30 jumping jacks

20 mins stationary bike

PT stuff

Release

quick WO @ home

Open

2 sets: 10 over head presses (40# DBs)/10 burpees/15 bent over rows (25 # DBs)/ 50 jumping jacks

Release

Sunday Sept 13th

Open
extended warm up
30 mins on stationary buke
PT: TFL, piriformis, and shoulder stuff
Release

Saturday Sept 12th

Open

more warm up with wind mills etc

3 sets: push up rows (25 lb DB, 5 each side)/ 10 over head presses/30 jumping jacks

20 mins stationary bike

PT stuff

Release

quick WO @ home

Open

25 jumping jacks

Overhead presses (40 # DBs)/ DB front squats (40 # DBs)/ bent over rows (25 # DBs): 10/10/15: 3 sets

50 jumping jacks/ 30 sec plank

Release

Sept 8th

Open
20 mins jog
20 mins stationary bike
Release

Sept 7th WO at Home

Open
3 sets: 10 over head presses/ 15 bent over rows/ 10 DB front squats
40# DBs for OHPs and squats, 25 # DB for BORs
2 sets: 50 jumping jacks/ 20 sec planks
Release

Saturday Sept 5th

Open

Overhead presses (40 # DBs)/ DB front squats (40 # DBs)/ bent over rows (25 # DBs): 10/16/20: 2 sets

jog/walk: for about an hour.

Release

light WO

Open

warm up with windmills, jumping jacks, jump rope like hops

30 mins on stationary bike

PT stuff

Release