Kim Lawrence |
Warm Up
Part A. 2 Sets
0:30 Foam Roller Wall Slides
0:30 Banded Reverse Shoulder Stretch - dynamic ROM of neck (each side)
0:30 Band Y's
1:00 Trap Roll (each side)
Part B. 3 Sets
0:30 Trap Roll (each side)
0:30 Passive Shoulder ROM (either with Pully System or Hubby)
0:30 Foam Roller Wall Slides
0:30 Banded Reverse Shoulder Stretch - dynamic ROM of neck (each side)
0:30 Band Y's
1:00 Trap Roll (each side)
Part B. 3 Sets
0:30 Trap Roll (each side)
0:30 Passive Shoulder ROM (either with Pully System or Hubby)
Workout
25, 20, 15, 10
Banded Tricep Extensions
Banded Post Rows
Banded Bicep Curls
Banded Anti-Rotation, right (seconds)
Banded Anti-Rotation, left (seconds)
Banded Tricep Extensions
Banded Post Rows
Banded Bicep Curls
Banded Anti-Rotation, right (seconds)
Banded Anti-Rotation, left (seconds)
Warm Up
Part A.
Pelvic Reset with Foam Roller
T-Spine Sit Ups
Roller Under Knee - T-Spine Rotation w/ controlled breath
Part B.
1 x 1:00 each Quad Foam Roll
1 x 1:00 each Glute Smash
1 x 1:00 World's Greatest Stretch, right
1 x 1:00 World's Greatest Stretch, left
1 x 1:00 Contract Relax Elevated Pigeon Pose, right
1 x 1:00 Contract Relax Elevated Pigeon Pose, left
Part C. - 2 Rounds
10 Single Leg RDL w/ Broom Handle
15 Stationary Band Walks (each direction)
Part D. - 3 Rounds
10 Feet Elevated Glute Bridges
20 Deadbugs
Pelvic Reset with Foam Roller
T-Spine Sit Ups
Roller Under Knee - T-Spine Rotation w/ controlled breath
Part B.
1 x 1:00 each Quad Foam Roll
1 x 1:00 each Glute Smash
1 x 1:00 World's Greatest Stretch, right
1 x 1:00 World's Greatest Stretch, left
1 x 1:00 Contract Relax Elevated Pigeon Pose, right
1 x 1:00 Contract Relax Elevated Pigeon Pose, left
Part C. - 2 Rounds
10 Single Leg RDL w/ Broom Handle
15 Stationary Band Walks (each direction)
Part D. - 3 Rounds
10 Feet Elevated Glute Bridges
20 Deadbugs
Tabata
DB Single Arm Presses (4/4)
DB Double Arm Presses
DB Single Arm Hold (4/4)
DB Goblet Squats
DB Squat Hold
DB Single Arm Row (4/4)
DB Double Arm Row
DB Single Arm Row Hold (4/4)
DB Slow DB Russian Twist
DB Over Chest Flutter Kicks
DB Over Chest Fish Tails
DB Double Arm Presses
DB Single Arm Hold (4/4)
DB Goblet Squats
DB Squat Hold
DB Single Arm Row (4/4)
DB Double Arm Row
DB Single Arm Row Hold (4/4)
DB Slow DB Russian Twist
DB Over Chest Flutter Kicks
DB Over Chest Fish Tails
Mobility |
Tabata |
|
Lat Roll
Pec Roll Banded Pec Stretch Passive Shoulder ROM Band Y’s |
DB Single Arm Presses (6R/4L) @ 15#
DB Single Arm Hold (4/4) @ 25# Supine Banded Chest Presses, black band DB Single Arm Row (6R/4L) @ 25# Banded Post Rows, black band Hollow Rocks Supermans Lemon Squeezes |
Warm Up
Part A.
20 Alternating Stair Step Ups
5 Single Leg Feet Elevated Glute Bridges, right
5 Single Leg Feet Elevated Glute Bridges, left
10 Reverse Drop Lunges
Part B.
12 Kneeling Adductor Stretch (each)
0:20 each Kneeling Hip Flexor Stretch
1:00 Banded Forward Fold Hamstring Stretch
15 Hamstring Lock Outs (each)
20 Alternating Stair Step Ups
5 Single Leg Feet Elevated Glute Bridges, right
5 Single Leg Feet Elevated Glute Bridges, left
10 Reverse Drop Lunges
Part B.
12 Kneeling Adductor Stretch (each)
0:20 each Kneeling Hip Flexor Stretch
1:00 Banded Forward Fold Hamstring Stretch
15 Hamstring Lock Outs (each)
Workout
4 Rounds for Time
15 KB Suitcase Carry Alternating Stair Step Ups, right
15 KB Suitcase Carry Alternating Stair Step Ups, left
15 KB Good Mornings
15 Banded Bent Rows
Your previous time on this workout is:
Total: 13:55
15 KB Suitcase Carry Alternating Stair Step Ups, right
15 KB Suitcase Carry Alternating Stair Step Ups, left
15 KB Good Mornings
15 Banded Bent Rows
Your previous time on this workout is:
Total: 13:55
Warm Up
Part A.
1 x 0:30 each Wrist Mobility
Part B.
3 x 0:20 each Hip Flexor Orb Roll
3 x 0:40 each Kneeling Hip Flexor Stretch
3 x 0:20 each Glute Roll with Lacrosse Ball or Orb
3 x 0:40 each Contract & Relax Feet Elevated Pigeon
1 x 0:30 each Wrist Mobility
Part B.
3 x 0:20 each Hip Flexor Orb Roll
3 x 0:40 each Kneeling Hip Flexor Stretch
3 x 0:20 each Glute Roll with Lacrosse Ball or Orb
3 x 0:40 each Contract & Relax Feet Elevated Pigeon
Workout - Repeat of "Sweaty Mess Part II"
6 Sets: Every 3 Minutes on the Minute
60 Stair Step Ups
14 TRX Assisted Squats
14 Plank Marches
with remaining time in the 3 minutes, rest
60 Stair Step Ups
14 TRX Assisted Squats
14 Plank Marches
with remaining time in the 3 minutes, rest
Warm Up
2 x 1:00 Band Hip & Face Pulls
0:30 Banded Shoulder Stretch, right
Left side had burning sensation after.
2 x 1:00 Banded Tricep Extensions
2 x 0:30 Tennis Ball Trap Smash
0:30 Banded Shoulder Stretch, right
Left side had burning sensation after.
2 x 1:00 Banded Tricep Extensions
2 x 0:30 Tennis Ball Trap Smash
Workout
3 Sets - 0:20 Heavy, 0:40 Light
Squats
Rows
Deadlifts
Tricep Extensions
Squats
Rows
Deadlifts
Tricep Extensions
Plate Part II
Complete 8 Rounds of the following movements. Work for 0:30 each movement with minimal rest time between.
45# Alternating Step Ups
25# Straight Arm Raises
25# Bent Rows
45# Alternating Step Ups
45# Presses from the Ground
45# Leg Lifts with Plate Over Chest
25# Russian Twist
45# Alternating Step Ups
25# Straight Arm Raises
25# Bent Rows
45# Alternating Step Ups
45# Presses from the Ground
45# Leg Lifts with Plate Over Chest
25# Russian Twist
Neck & Shoulder Mobility
Part A.
1 x 20 Shoulder Shrugs
1 x 10 Forward Shoulder Rolls
1 x 10 Backward Shoulder Rolls
Part B.
2 x 1:00 ea Rhomboid & Trap Smash with Tennis Ball in Sock
2 x 1:00 ea Banded Reverse Shoulder Stretch - Tack down scalene muscle in neck + neck isometrics (0:20 hold) then repeat stretch
2 x 1:00 ea Seated Neck Stretch
Part C.
2 x 1:00 each Pec Minor roll with lacrosse ball against wall
2 x 0:30 each Pec stretch against post
2 x 1:00 Pec stretch with foam roller parallel with spine
2 x 1:00 Lat Roll
1 x 20 Shoulder Shrugs
1 x 10 Forward Shoulder Rolls
1 x 10 Backward Shoulder Rolls
Part B.
2 x 1:00 ea Rhomboid & Trap Smash with Tennis Ball in Sock
2 x 1:00 ea Banded Reverse Shoulder Stretch - Tack down scalene muscle in neck + neck isometrics (0:20 hold) then repeat stretch
2 x 1:00 ea Seated Neck Stretch
Part C.
2 x 1:00 each Pec Minor roll with lacrosse ball against wall
2 x 0:30 each Pec stretch against post
2 x 1:00 Pec stretch with foam roller parallel with spine
2 x 1:00 Lat Roll
Warm Up & Mobility
Part A. 10, 14, 16
Alternating Stair Step Ups
Deadbugs
Feet Elevated Glute Bridges
Single Leg RDL’s with KB (split reps and do on each side)
Part B. Stretches ~ 1:00 each
Quad Stretch (alternate legs every 5 seconds)
Banded Hamstring Lockouts
Standing Figure 4 (alternate legs every 5 seconds)
Alternating Stair Step Ups
Deadbugs
Feet Elevated Glute Bridges
Single Leg RDL’s with KB (split reps and do on each side)
Part B. Stretches ~ 1:00 each
Quad Stretch (alternate legs every 5 seconds)
Banded Hamstring Lockouts
Standing Figure 4 (alternate legs every 5 seconds)
"Escape from PT"
10 Minute AMRAP*
10 Alternating Stair Step Ups w/ Kettlebell
10 Banded (or) Kettlebell Deadlifts
Total Rounds:
2:00 Rest & Hydrate
10 Minute AMRAP
10 Single Leg Feet Elevated Glute Bridges, right
10 Single Leg Feet Elevated Glute Bridges, left
10 Hollow Rocks
10 Butterfly Sit Ups (without arm swing)
Total Rounds:
*AMRAP stands for As Many Rounds As Possible. For example, you will complete as many rounds as you can of 10 alternating stair step ups and 10 deadlifts in 10 minutes. Record the number of rounds you get.
10 Alternating Stair Step Ups w/ Kettlebell
10 Banded (or) Kettlebell Deadlifts
Total Rounds:
2:00 Rest & Hydrate
10 Minute AMRAP
10 Single Leg Feet Elevated Glute Bridges, right
10 Single Leg Feet Elevated Glute Bridges, left
10 Hollow Rocks
10 Butterfly Sit Ups (without arm swing)
Total Rounds:
*AMRAP stands for As Many Rounds As Possible. For example, you will complete as many rounds as you can of 10 alternating stair step ups and 10 deadlifts in 10 minutes. Record the number of rounds you get.
Upper Body Mobility
Spend between 1-3 minutes on each of the following, depending on your tolerance for the area.
Wrist |
Neck & Traps |
Shoulders |
|
Wrist Mobility
Dr. Kelly Starrett Banded Wrist Mobility
|
Ball in Sock Wall Rhomboid & Trap Smash
Seated Neck Stretch Banded Reverse Stretch, Scalene Tack |
Broom Stick T-Spine Extension
1 x 5 x 5 Foam Roller T-Spine Sit Ups 1 x 12 each Tack & Pull Anterior Delt 1 x 12 each Door Frame Pec Smash Teres Minor Shoulder Elevation Teres Minor Wall Genie Broom Stick T-Spine Extension |
Lower Body Mobility
As with the upper body mobility, do about 1-3 minutes on each as tolerated.
Feet
Plantar Fascia Roll
Transverse Arch Roll Alternating Achilles/Calf Stretch on Lacrosse Ball |
Legs
Hip Flexor Orb Roll
Quad Foam Roll Hamstring Foam Roll Hamstring Lock Outs Couch Stretch Kneeling Adductor Stretch |
Hips & Low Back
Banded Hip Opener
Glute Roll with Lacrosse Ball or Orb Contract & Relax Feet Elevated Pigeon Child's Pose |
Warm Up
Part A. 10, 14, 16
Deadbugs
Feet Elevated Glute Bridges
Single leg RDL’s with KB (split reps and do on each side)
Part B. Stretches ~ 1:00 each
Quad Stretch (alternate lets every 5 seconds)
Banded Hamstring Lockouts
Standing Figure 4 (alternate legs every 5 seconds)
Deadbugs
Feet Elevated Glute Bridges
Single leg RDL’s with KB (split reps and do on each side)
Part B. Stretches ~ 1:00 each
Quad Stretch (alternate lets every 5 seconds)
Banded Hamstring Lockouts
Standing Figure 4 (alternate legs every 5 seconds)
Workout - 20, 18, 16, 14, 12, 10
KB Squats with heels elevated
Lemon Squeezes
Lemon Squeezes
Warm Up - 5 Minute Progressive Power Walk
Mobility, Stability & Flexibility - 2 Sets
Foam Roller Wall Slides - 6, 8
a. Lat Foam Roll - 1:00 each
b. Pec Minor Roll with Orange Ball - 1:00 each
Band Y's - 6, 8 (2# weights on second set)
a. Ball in Sock Rhomboid & Trap Roll - 1:00 each
b. Banded Scalene Track & Smash - 1:00 each
PVC T-Spine Extensions - 6, 8
Banded Shoulder & Hamstring Stretch - 1:00
a. Lat Foam Roll - 1:00 each
b. Pec Minor Roll with Orange Ball - 1:00 each
Band Y's - 6, 8 (2# weights on second set)
a. Ball in Sock Rhomboid & Trap Roll - 1:00 each
b. Banded Scalene Track & Smash - 1:00 each
PVC T-Spine Extensions - 6, 8
Banded Shoulder & Hamstring Stretch - 1:00
Strength - 3 Sets (0:40, 0:20, 0:40)
Lat Bar Push Downs
Hammer Curls
Lat Bar Tricep Extensions
Flat Bench Straight Arm Plank Hold
TRX Bodyweight Rows
Hammer Curls
Lat Bar Tricep Extensions
Flat Bench Straight Arm Plank Hold
TRX Bodyweight Rows
Mobility Mash Up
Part A. - 3 Sets
10 Feet Elevated Glute Bridges
5 Curl Ups
Part B. 2 Sets
1:00 Trap Roll (each side)
0:30 Foam Roll Lats (or) Teres Minor Wall Genie
0:30 Foam Roller Wall Slides
0:30 Teres Minor Shoulder Elevation
0:30 Band Y's (or) Husband Banded Arm Raises (have your hubby guide the band up like I did at the track)
Repeat Part A.
Part C.
1:00 Hip Flexor Roll
1:00 Glute Smash
1:00 Quad Roll
1:00 Hamstring Roll
10 Feet Elevated Glute Bridges
5 Curl Ups
Part B. 2 Sets
1:00 Trap Roll (each side)
0:30 Foam Roll Lats (or) Teres Minor Wall Genie
0:30 Foam Roller Wall Slides
0:30 Teres Minor Shoulder Elevation
0:30 Band Y's (or) Husband Banded Arm Raises (have your hubby guide the band up like I did at the track)
Repeat Part A.
Part C.
1:00 Hip Flexor Roll
1:00 Glute Smash
1:00 Quad Roll
1:00 Hamstring Roll
3 Rounds of 0:40, 0:20, 0:40
Banded Prone Hamstring Curls
Single Arm Katherine Kettlebell Rows
Katherine Kettlebell Deadlifts
Banded Tricep Extensions
Banded Bicep Curls
Straight Leg Sit Ups
Single Arm Katherine Kettlebell Rows
Katherine Kettlebell Deadlifts
Banded Tricep Extensions
Banded Bicep Curls
Straight Leg Sit Ups
Plate Workout: 5 Rounds of 0:30 work, 0:15 rest
Alternating Step Ups
Bent Rows
Grave Diggers (as tolerated on the left side)
Presses from the Ground
Leg Lifts with Plate Over Chest
Russian Twist
Bent Rows
Grave Diggers (as tolerated on the left side)
Presses from the Ground
Leg Lifts with Plate Over Chest
Russian Twist
