30 Day Full Body Gym Challenge

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3 0 day f u ll b o dy gy m r o u t ine TAB LE O F CO N T EN T S: PAGE 1 -3: ME AL P L AN PAGE 4-5: s t ret ch GU IDE

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Heel Toe Step front foot out on heel about 1-2 inches in front of back foot, keep back foot flat back knee bent, keep front foot leg straight, push butt back, keep back flat and lean over from the hips, draw belly button into spine. hold stretch 3-S seconds. release and repeat on other leg duration of stretch: 1 minute Muscle Stretched Hamstring, Gastrocnemius

Leg Snap Back standing tall chest up. belly button into spine. snap one leg back as if to kick heel into glute, grab foot with hand pull heel into the glute, keep bent knee in Llne with straight leg. keep stationary leg knee bent or soft lower bent leg back down to the floor slowly after only about a 3 to 5 second ho ld, and repeat on other leg. duration of stretch: 1 min Muscles Stretched Qua Side to Side stand sideways step out away from your body, push your butt back, the foot you stepped out with keep the knee behind a toe been at that knee pushing that button back keep your opposite leg straight, you should feel the stretch in the straight leg inner thigh, pushed back up Center, bend the straight leg now, push but back knee stays behind the toe, you should now feel the stretch in the straight leg inner thigh, repeat motion. duration of stretch hold each side for 3-5 sec for a total of : l min Muscles Stretched Adductor Windmills standing tall take right arm swing it arowid and a sv.’1.mming motion. kick up your left foot in the air. opposite hand opposite foot meet in the middle, keep abs tight chest up as foot and hand meet, repeat motion on opposite side, duration of stretch: 1 min Muscles Stretched Lower Body Hamstrings Upper Body Chest Shoulders

QUADRICEPS Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee.

HAMSTRINGS Place the roller under your thighs. Roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your leg in and out.

ILIOTIBIAL BAND Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.

CALVES Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.

ADDUCTORS Lie on your stomach with one leg extended slightly to the side, knee bent. Place the roller in the groin area of the extended leg and roll the inner thigh.

PIRIFORMIS Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.

Monday:

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Moderate to Heavy Weight: Barbell Sumo Squat ( 1x15, +10lbs 1x15, +10lbs 1x15, +10lbs 1x12, +10lbs 1x8) Bench Step Ups w. weight (5x15 each leg) Walking Lunges w. weight (3 pulses) (5x20) Elevated Single Leg Bridges ( 1x20, +10lbs 1x15, +10lbs 1x15, +10lbs 1x10, +10lbs 1x8)

Tuesday:

Warm Up: Wall Shoulder Raises (1 x 30) Moderate to Heavy Weight: Dumbell Shoulder Raise (4x 12) Bent Over Row (4x 12) Lateral Raise (4 x 12) Lat Pulldown (4 x 12) Back Extensions (4 x 12)

WEEK 1 - GYM VERSION

Wedensday:

warm up: 10 minutes on the elliptical workout: stairmaster: 2 minute @ 8 speed / 1 minute @ 12 speed / 30 sec @ 14-16 speed Repeat 5x speed jump rope: 160 jumps per min / alternate abs 12 minutes total (ex. 1 minute jump rope / 1 minute abs) 1 minute plank x2 1 minute oblique twist x2 1 minute reverse crunch x2

Thursday:

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Light to No Weight: jumping jack squat 4 x 50 donkey kicks 4x30 / fire hydrants 4x30 / diagonal straight leg raise 3x20 burpee half squat 4 x 30 side leg raises with 5-10lb plate 4 x 30 each leg

Friday: warm up:

Warm Up: jumping jacks (2 x 50) seal jacks (2 x 50) Very Light to Light Weight: tricep pulldowns (4 x 30) laying bicep curl (4 x 30) Wide shoulder press (4 x 30) kneeling push ups (4 x 30) jump rope (2 x 3 minutes) - if you dont have one imaginary jump rope

Saturday:

warm up: 10 minutes on the elliptical workout: stairmaster: 2 minute @ 8 speed / 1 minute @ 12 speed / 30 sec @ 14-16 speed Repeat 5x speed jump rope: 160 jumps per min / alternate abs 12 minutes total (ex. 1 minute jump rope / 1 minute abs) 1 minute plank x2 1 minute oblique twist x2 1 minute reverse crunch x2

PLAY EXERCISE DEMO VIDEOS WEEK 1 / DAY 1 - GYM Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

barbell sumo squat: 5 sets total sit back into your glutes, dont lock your knees when you come up

1x 15 (bar) 1x 15 (+10lbs each side) 1x 15 (+10lbs each side) 1x 12 (+10lbs each side) 1x 8 (+8lbs each side)

weighted step ups: 5 sets of 15 each leg make sure you whole foot is flat on the bench and press through your heel to rise up. dont let you body lean too forward as you rise up. option to advance: go up in weight with each set

walking lunges: 5 sets of 20 w. 3 pulses make sure the weight is in your heel, as you step up step through your front foot instead of pushing off your back foot. option to advance: go up in weight with each set

elevated single leg bridge: 5 sets total press through your heel, squeeze the glute hold for 1 count

1x 20 no weight / each leg 1x 15 w. 10lbs / each leg 1x 15 w. 25lbs / each leg 1x 10 w. 35lbs / each leg 1x 8 w. 45lbs / each leg

PLAY EXERCISE DEMO VIDEOS WEEK 1 DAY 2 - GYM

wall shoulder raise: 1 x 30

keep your entire back against the wall. dont let your shoulders raise off the wall as you extend them up. steady pace

dumbbell shoulder raise: 4 x 12

lateral raise: 4 x 12

begin with opposite standing leg from shoulder raise. slight bend at the elbows. dont elevate the shoulders as you lift the arms. controlled motion.

find your balance without locking out your standing knee. press up and draw your elbows all the way down to repeat.

lat pull down: 4 x12

bent over row: 4 x 12

back extensions: 4 x 12

extend one leg flexed straight behind you. draw the weight slight back and up without locking the standing leg knee.

go up in weight with each set

different then a hyper extension. focus on only rising through the lower back muscles. shouldnt have glute or hamstring contraction.

WEEK 1 DAY 3 & 6 (day 6 is optional since this week it falls on sunday)

warm up: 10 minutes on the elliptical workout: stairmaster: 2 minute @ 8 speed 1 minute @ 12 speed 30 sec @ 14-16 speed Repeat 5x speed jump rope: 160 jumps per min (goal) 1 minute plank 160 jumps per min 1 minute oblique twist 160 jumps per min 1 minute reverse crunch repeat 2x

PLAY EXERCISE DEMO VIDEOS

WEEK 1 / DAY 4 - GYM Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

jumping jack squats 4 x 50 dont go for speed go for form.

burpee half squat 4 x 30

its going to slow your typically burpee down but make sure you sit back into the squat with each rep.

side leg raise 4 x 30 each side

dont allow your opposite hip to drop as you lift your leg. its not about height, focus on contraction with each rep.

donkey kick: 4x30 fire hydrants: 4x30 diagonal straight leg lift: 4x20

make sure you dont arch the lower back too much or let your abs go. control each rep for full contraction.

PLAY EXERCISE DEMO VIDEOS

WEEK 1 DAY 5 - GYM warm up: jumping jacks 2 x 50, seal jacks 2 x 50

tricep pull down 4 x 30

wide shoulder press 4 x 30

light weight, goal is to complete each set without stopping between reps. burn out

light weight, goal is to complete each set without stopping between reps. burn out *dont let the lower back arch as you get tired.

laying bicep curl 4 x 30

kneeling push up 4 x 30

light weight, goal is to complete each set without stopping between reps. burn out *dont let the lower back arch or elbows lift as you get tired.

make sure each rep is a complete push up. dont let the head drop. hands should be placed right below your shoulders.

complete full circuit 4x. finish with two 3 minute jump rope sessions. (if you dont have a jump rope make the imaginary movement)

WEEK 1 DAY 3 & 6 (day 6 is optional since this week it falls on sunday)

warm up: 10 minutes on the elliptical workout: stairmaster: 2 minute @ 8 speed 1 minute @ 12 speed 30 sec @ 14-16 speed Repeat 5x speed jump rope: 160 jumps per min (goal) 1 minute plank 160 jumps per min 1 minute oblique twist 160 jumps per min 1 minute reverse crunch repeat 2x

Monday:

Thursday:

Tuesday:

Friday:

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Moderate to Heavy Weight: Deadlift ( 1x15, +10lbs 1x15, +10lbs 1x15, +10lbs 1x12, +10lbs 1x8) Goblet squat (5x20) Curtsey Lunges w. weight (3 pulses) (5x20) Single Leg Bridges on ball (or elevated) (5 x 20)

Warm Up: jumping jacks 1 minute seal jacks 1 minute shoulder press jacks 1 minute Moderate to Heavy Weight: pull ups or assisted pull ups 5x10 chest press 5 x 15 cable flys 5 x 15 tricep overhead extension 5 x 15 arnold press 5 x 15

WEEK 2 - GYM VERSION

Wednesday:

warm up: 10 minutes on the elliptical workout: treadmill: sprints: stay at 10.0 incline 30sec @ 6.0 speed 1min @ 3.0 speed 30sec @ 7.0 speed 1min @ 3.0 speed 20sec @ 8.0 speed 1 min @ 3.0 speed 15 sec @ 9.0 speed 90 sec @ 3.0 speed repeat 4x

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Light to No Weight: goblet squat 4 x 50 dumbbell dead lift 4 x 30 box step ups 4 x 2 min walking lunges arms over head 4 x 50

Warm Up: wall shoulder raise (1 x 30) jumping jacks (2 x 50) seal jacks (2 x 50) shoulder press jacks (2 x 50) Very Light to Light Weight: tricep pulldown 4x25 pullback 4x25 bicep curl 4x25 lateral cable raise 4x15 each arm single arm chest press 4x15 each arm jump rope 4 x 2 min

Saturday: abs: opposite elbow to knee 4 x 30 toe touches 4 x 30 wide stance plank 4 x 1 minute bicyle 4 x 30

warm up: 10 minutes on the elliptical workout: treadmill: sprints: stay at 10.0 incline 30sec @ 6.0 speed 1min @ 3.0 speed 30sec @ 7.0 speed 1min @ 3.0 speed 20sec @ 8.0 speed 1 min @ 3.0 speed 15 sec @ 9.0 speed 90 sec @ 3.0 speed repeat 4x

abs: opposite elbow to knee 4 x 30 toe touches 4 x 30 wide stance plank 4 x 1 minute bicyle 4 x 30

PLAY EXERCISE DEMO VIDEOS WEEK 2 DAY 1 GYM Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

Deadlift: 5 sets total dont let the lower back round, keep your core engaged 1x15 (bar) 1x15 (+10lbs each side) 1x15 (+10lbs each side) 1x12 (+10lbs each side) 1x8 (+10lb each side)

Goblet squat: 5 x 20 dont let the lower back round, keep your core engaged and the weight in your heels.

Curtsey (3 pulses) 5 x 20 alternate legs each time. keep the weight into your chest. keep your hips facing forward as your pulse squeeze your inner thighs.

Single leg bridge elevated 5 x 20 each leg (to challenge yourself use a bosu ball to elevate from)

CLICK EXERCISE DEMO VIDEOS WEEK 2 DAY 2 GYM Warm up: 1 minute jumping jacks, 1 minute seal jacks, 1 minute shoulder press jack

Pull up or assisted pull up: 5 x 10 bring your chest up and out as you pull up squeezing your back

Overhead tricep extenstion: 5 x 15 keep the elbows by your ears as your move through the movement.

Chest press: 5 x 15 stop the weights before they come together to keep the chest engaged

Arnold press: 5 x 15 dont let the lower back arch as you press up.

Cable flys: 5 x 15 keep your elbows lifted as your press out.

WEEK 2 DAY 3 & 6 GYM warm up: 10 minutes on the elliptical or bike workout: treadmill: sprints: stay at 10.0 incline 30sec @ 6.0 speed 1min @ 3.0 speed 30sec @ 7.0 speed 1min @ 3.0 speed 20sec @ 8.0 speed 1 min @ 3.0 speed 15 sec @ 9.0 speed 90 sec @ 3.0 speed repeat 4x abs: opposite elbow to knee 4 x 30 toe touches 4 x 30 wide stance plank 4 x 1 minute bicyle 4 x 30

PLAY EXERCISE DEMO VIDEOS WEEK 2 DAY 4 GYM Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Goblet squat: 4 x 50 dont let the lower back round, keep your core engaged and the weight in your heels, dont pause at the top or the bottom.

Dumbbell deadlift 4 x 30 dont let the lower back round, keep your core engaged. Use a managable weight. Im using 25lb dumbbells here.

Box step ups 4 x 2 minutes if you dont have a box, use a bench.

Walking lunges arms overhead 4 x 50 your arms should be activated, keep your core engaged. lift your knee up before stepping out.

PLAY EXERCISE DEMO VIDEOS WEEK 2 DAY 5 GYM Warm up: wall shoulder raise (1x30) jumping jacks (2x50) seal jacks (2x50) shoulder press jack (2x50)

Tricep pulldown: 4 x 25 chest up, control the elbows from lifting

lateral cable raise: 4 x 15 each arm keep slight bend in yout elbow. if cable is too heavy use a lighter dumbbell.

Pullback: 4 x 25 elbows stay high, pull rope towards forward squeezing back.

Single arm chest press: 4 x 15 each arm stagger your stance, slight bend in your knees. press directly out not in front of your chest. arm stays parralell to the ground.

Bicep curl: 4 x 25 keep slight bend in your knees, keep eblows stationary but dont press them into your sides.

WEEK 2 DAY 3 & 6 GYM warm up: 10 minutes on the elliptical or bike workout: treadmill: sprints: stay at 10.0 incline 30sec @ 6.0 speed 1min @ 3.0 speed 30sec @ 7.0 speed 1min @ 3.0 speed 20sec @ 8.0 speed 1 min @ 3.0 speed 15 sec @ 9.0 speed 90 sec @ 3.0 speed repeat 4x abs: opposite elbow to knee 4 x 30 toe touches 4 x 30 wide stance plank 4 x 1 minute bicyle 4 x 30

Monday:

Thursday:

Tuesday:

Friday:

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Moderate to Heavy Weight: Front squat: 5 x 10 in and outs: 5 x 25 leg extentsion: 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 6 (go up in weight) hamstring curl: 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 6 (go up in weight) cable kickback: 5 x 10 each leg

Warm Up: jumping jacks 1 minute seal jacks 1 minute shoulder press jacks 1 minute Moderate to Heavy Weight: single arm chest press 4 x 15 each arm single arm shoulder press 4 x 15 each arm lateral raise 4 x 15 (2 sec count up, 2 sec count down) arm circles 4 x 30 sec each direction tricep extenstion 4 x 15 each arm bent over row: 4 x 15 each arm

WEEK 3 - GYM VERSION

Wednesday:

abs: warm up: the 100 4 x 100 10 minutes on the elliptical slow crunch 4 x 10 workout: toe taps 4 x 20 treadmill: roll ups 4 x 10 stay at 10.0 incline 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Light to No Weight: squat cable leg lift: 5 x 20 each leg squat cable 2 step: 5 x 20 each leg squat toe tap: 5 x 30 alternating legs in and outs: 4 x 40 hamstring floor taps: 4 x 30 each leg

Warm Up: wall shoulder raise (1 x 30) jumping jacks (2 x 50) seal jacks (2 x 50) shoulder press jacks (2 x 50) Very Light to Light Weight: bicep curl: 4 x 20 3’s: 4 x 20 (front, v, side) face pulls: 4 x 20 shoulder taps: 4 x 1 minute lying front lateral: 4 x 20 pull up / push up : 4 x 10

Saturday:

abs: the 100 4 x 100 slow crunch 4 x 10 toe taps 4 x 20 roll ups 4 x 10

warm up: 10 minutes on the elliptical workout: treadmill: stay at 10.0 incline 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x

PLAY EXERCISE DEMO VIDEOS

WEEK 3 DAY 1 GYM

10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

front squat: 5 x 10 weight should be in your heels, go low with control without rounding the back. dont go too heavy with your weight that you cant control.

in and outs: 5 x 25

leg extenstion: 1x15, 1x12, 1x10, 1x8, 1x6 each set go heavier with your weight. dont use momentum.

hamstring curl: 1x15, 1x12, 1x10, 1x8, 1x6 each set go heavier with your weight. dont use momentum.

cable kickback: 5 x 10 each leg go heavy, press through the heel and squeeze the glute at the top hold for 1 count.

PLAY EXERCISE DEMO VIDEOS

WEEK 3 DAY 2 GYM jumping jacks, seal jacks, shoulder press jacks 1 minute each

single arm chest press 4 x 15 each arm opposite arm is extended straight out, palm down

arm circles 4 x 30 each direction stiff arms

single arm shoulder press 4 x 15 each arm opposite arm extended straight out, palm down.

tricep extenstion 4 x 15 each arm keep your core engaged, dont over arch the back. dont let your elbow move as you execute the exercise.

lateral raise (2 up, 2 down) 4 x 15 slow and controlled, 2 sec up, 2 sec down with no pause at the top or bottom.

bent over row 4 x 15 each arm keep your core engaged, dont over arch the back.

WEEK 3 DAY 3/6 GYM

warm up: 10 minutes on the elliptical workout: treadmill: stay at 10.0 incline 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x abs: the 100 4 x 100 slow crunch 4 x 10 toe taps 4 x 20 roll ups 4 x 10

PLAY EXERCISE VIDEO DEMOS

WEEK 3 DAY 4 GYM warm up: body weight squats 2 x 50

squat cable leg lift: 5 x 20 each leg start with very light weight, as you lift the weighted leg dont let your oppsite hip drop. keep your upper body as upright as possible.

in and outs: 4 x 40

squat cable 2 step: 5 x 20 each leg dont let the feet come together, take 2 steps out and 2 steps back. stay low the entire time.

hamstring floor taps: 4 x 30 each leg keep your knees in line, DO NOT let your knee move forward as you lift your heel towards your seat. think about activtly engaged the hamstring to lift your foot.

squat toe tap: 5 x 30 alternate legs squat, then lift opposite leg straight out and tap with your opposite hand. repeat with the oppsite leg.

PLAY EXERCISE DEMO VIDEOS

WEEK 3 DAY 5 GYM

wall shoulder raise 1x30, jumping jacks, seal jacks, shoulder press jacks 1 minute each

bicep curl: 4x20 perform on a slightly reclined chair, dont squeeze your elbows agaisnt the chair as you curl.

3’s: 4x20 use light weights, with straight arms lift the weights straight out in front of you, into a V, then out to the side. Repeat.

face pulls: 4 x 20 start in a squat position, back is straight. the rope should be positioned level to your head. pull the rope straight towards your chest squeezing your back with each repetition.

shoulder taps: 4x1 minute position yourself in a plank, and tap your shoulders back and forth, keep your hips from rocking back and forth

lying front laterals: 4 x 20 lay your chest on a reclined bench keep your abdominals engaged. rise your arms straight up parralell to your ears. lower your arms but dont let them relax. repeat.

WEEK 3 DAY 3/6 GYM

warm up: 10 minutes on the elliptical workout: treadmill: stay at 10.0 incline 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x abs: the 100 4 x 100 slow crunch 4 x 10 toe taps 4 x 20 roll ups 4 x 10

Monday:

Warm up: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7) Moderate to Heavy Weight: bar squat 1 x 15, 1 x 12 , 1 x 10, 1 x 8, 1 x 6 go up in weight each set weighted bridge 4 x 10 dumbbell elevated lunges 4 x 10 each leg bulgarian split squat with weights 4 x 10 each leg back extenstion 4 x 10

Warm up: body weight squats: 2 x 50 Light to No Weight: squat cable leg lift: 5 x 20 each leg squat cable 2 step: 5 x 20 each leg squat toe tap: 5 x 30 alternating legs in and outs: 4 x 40 hamstring floor taps: 4 x 30 each leg

Friday:

Warm Up: wall shoulder raise 1 x 30 Moderate to Heavy Weight: pull ups 5 x 5 push ups 5 x 12 chest press 5 x 12 bicep curls 5 x 12 face pulls 5 x 12 seated row 5 x 12 lat pull down 5 x 12 tricep pulldown 5 x 12

Warm Up: wall shoulder raise (1 x 30) jumping jacks (2 x 50) seal jacks (2 x 50) shoulder press jacks (2 x 50) Very Light to Light Weight: shoulder press 4 x 20 hammer curls 4 x 20 lateral to frontal 4 x 20 skull crushers 4 x 20 single arm row 4 x 20 each arm tricep dips 4 x 20 push ups 4 x 20

Wednesday:

Saturday:

Tuesday:

WEEK 4 - GYM VERSION

Thursday:

abs: warm up: oblique twist 4 x 20 10 minutes on the elliptical toe taps 4 x 20 workout: opposite elbow to knee 4 x 20 treadmill: weighted crunch to standing 4 x 10 stay at 10.0 incline around the world 4 x 10 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x

warm up: 10 minutes on the elliptical workout: treadmill: stay at 10.0 incline 2 minute jog 4.5-5.5 spd 1 minute side shuffles each side 2.5.- 3.5 spd 1 minute reverse squat walk 2.0-3.0 spd repeat 5x

PLAY EXERCISE DEMO VIDEOS

WEEK 4 DAY 1 GYM: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

bar squat 1x15, 1x12 , 1x10, 1x8, 1x6 go up in weight each set the weight stays in your heels, dont round your back as you lower the bar.

weighted bridge: 4 x 10 hold for a 2 sec count at the top of each rep

elevated lunge: 4 x 10 each leg place two plates on the ground for elevation.

bulgarian split squat: 4 x 10 each leg hold the weight in a goblet posistion. press through the grounded heel.

back extenstion: 4 x 10 slow and controlled, arms extended. squeeze your hamstring and glutes throughout entire movement.

PLAY EXERCISE DEMO VIDEOS WEEK 4 DAY 2 GYM: wall shoulder raise 1 x 30

pull up or assisted pull up: 5 x 5

push ups: 5 x 12

chest press: 5 x 12

bicep curls: 5 x 12

face pulls: 5 x 12

seated row: 5 x 12

lat pull down: 5 x 12

tricep pulldown: 5 x 12

Week 4 day 3/6 warm up: 10 minutes on the elliptical workout: treadmill: keep incline above 3 minimum 2 minute jog 1 minute sprint (hop off treadmill) 2 minute jump rope 1 minute squats

x 5 rounds

abs: opposite elbow to knee 4 x 30 toe touches 4 x 30 wide stance plank 4 x 1 minute bicyle 4 x JU

PLAY EXERCISE DEMO VIDEOS

WEEK 4 DAY 4 GYM: 10 min treadmill (10.0 incline - 1 min speed walk @ 3.0 / 1 min lunge @ 1.5 - 1.7)

goblet squat walk: 5 x 20

walking lunges: 5 x 20 alternating steps you can use dumbbells as well

single leg bridge: 5 x 15 each leg perferrably on a sand ball otherwise on the bench.

side alternating explosives : 5 x 20 alternating legs

cable adduction: 5 x 15 each leg use semi light weight and focus on control of the movement.

cable abduction: 5 x 15 each leg use semi light weight and focus on control of the movement.

PLAY EXERCISE DEMO VIDEOS WEEK 4 DAY 5 GYM: wall shoulder raise (1 x 30), jumping jacks (2 x 50) seal jacks (2 x 50), shoulder press jacks (2 x 50)

skull crushers: 4 x 20 shoulder press: 4 x 20

single arm row: 4 x 20 each arm

hammer curls: 4 x 20

tricep dips: 4 x 20

lateral to frontal: 4 x 20

push ups: 4 x 20