Sample Workout

Here's a workout executed by one of my clients this morning. This is her Day Two workout including warm-up, strength work and conditioning work. Nothing crazy. Plugging exercises into a template and just straight forward hard work to get it done.


Warm Up

• Foam Roller: quads, IT band, thoracic spine
• Static Stretch: warrior lunge stretch (30sec); sleeper stretch (30sec)
• Mobility: side lying thoracic rotation (x8), single leg bridge (x10), inchworm (x6), reverse lunge w/reach (x8), forearm wall slides (x10), squat to stand (x8)
• Activation: side plank (2x30sec) supersetted w/ prone incline L, Y, T, W (2x8 each)

Strength

• 1A) DB Bench Press, 3x8-10
• 1B) TRX Rear Foot Elevated Split Squat, 3x10-12
• 2A) Split Stance Single Arm Cable Row, 3x10-12
• 2B) BB Floor Press, 3x10-12
• 2C) Val Slide Body Saw, 3x8-12

Conditioning

• 20 squats
• 20 forward lunges
• 10 jump squats
• 10 squat thrusts
• No rest between exercises; rest 90sec at end; repeat 2x