Thursday Oct 29th

Open
more stretches with weights etc
25 mins jog
3 sets: 7 back squats (135 lbs)/ 10 Jerk presses (85 lbs)/ 10 push ups
20 mins on stationary bike
PT: shoulder, TFL, and piriformis exercises
Release

Monday Oct 26th

Open

more stretches with weights etc

20 mins on stationary bike

15 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Mixed WO

Open

more stretches with weights etc

30 mins jog

3 sets: 7 back squats (135 lbs)/ 10 DB DLs (pair of 60 lb dbs)/ 10 push ups

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

low resistance WO

Open

more stretches with weights etc

25 mins jog on incline

20 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

quick WO @ home

Open

3 sets: 12 DB front squats/ 10 over head presses

all with 40 # DBs

5 burpees (each burpee with 5 push-ups)

Release with 3 Planks 30 secs each

Saturday Oct 17th

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

light WO

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Wednesday Oct 14th WO @ home

Open
3 sets: 12 DB front squats/ push up rows (5 each side)/ 10 bent over rows/ 10 over head presses
40 # DBs for squats
25 # Dbs for everything else
Release

Sunday Oct 11th

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Saturday Oct 10th

Open

more stretches etc along with some push up rows

20 mins jog

25 mins on stationary bike

3 sets: 10 over head presses (95 lbs)/ 10 push ups

PT recommended exercises for shoulder, TFL, and piriformis

Release

Oct 8th- WO at the gym

Open

more stretches with weights etc

3 sets: push up rows (25 lb DBs, 5 each arm)/ DB front squats (40 lb DBs, 10)

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

quick WO @ gym

Open

more stretches with weights etc

20 mins jog

10 mins on stationary bike

PT: shoulder, TFL, and piriformis exercises

Release

Oct 5th- WO at home

Open

2 sets: 20 half squats/ 8 over head presses/ 8 bent over rows

all with 40 # DBs

5 burpees (each burpee with 5 push-ups)

50 jumping jacks

Release

Saturday Oct 3rd

Open

some more stretches with weights etc

25 mins jog

20 mins on stationary bike

PT recommended exercises for shoulder, piriformis, and TFL

Release

1st Oct WO

Open

2 sets: 10 DB front squats/ 30 jumping jacks/ 8 over head presses

used 40 # DBs

25 mins jog

PT: shoulder, TFL, and piriformis exercises

Release