Week 3: Workout #1

Week 3: Workout #2

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 Seconds

    deep squat with kettlebell

    Should Packing

    12 reps each side

    shoulder packing

    Reverse Rope Fly

    10 reps 

    reverse rope fly

    Burpees

    10 reps

    burpees

    Mountain Climbers

    10 reps each side

    mountain climbers

  • Triset #1

    Kneeling Single Arm Overhead

    8 reps per side

    kneeling single overhead press

    Dumbbell Romanian Deadlift

    8 reps

    dumbbell deadlift

    TRX/Rows/Supine Row

    8 reps, 60 second rest

    trx row

  • Triset #2

    Kettlebell Swing

    15 reps

    kettlebell swing

    Leg Lowers

    5 reps per side

    leg lowers

    Bulgarian Split Squat

    8 reps per side, 60 second rest

    bulgarian split squat

  • Triset #3

    Push Up

    12 reps

    push up

    Jump Squat

    10 reps

    squat jump

    Side Plank

    20 seconds, 60 second rest

    side plank

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstring

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 3: Workout #3

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

    Body Weight Squat

    30 reps

    goblet squat

    Kettlebell Swing

    10 reps

    kettlebell swing

    Ball Slams

    10 reps

    medicine ball slam

    Pass Throughs

    10 reps each side

    pass throughs

  • Triset #1

    Trapbar Deadlift/Suitcase

    10 reps

    trap bar deadlift

    Cuban Press

    8 reps

    cuban press

    Feet Elevated Plank

    40 seconds, 60 second rest

    feet elevated plank

  • Triset #2

    Goblet Squat

    10 reps

    goblet squat

    TRX Face Pull/Cable Face Pull

    10 reps

    trx face pulls

    Single Leg Glute Bridge

    10 reps per side, Rest 60 seconds

    single leg glute bridge 

  • Triset #3

    Pull Up

    AMRAP

    pull ups

    Battle Rope Slam/Medicine Ball Slam

    20 reps

    battle rope slam

    Hanging Leg Raise

    10 reps, rest 60 seconds

    hanging leg raise

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 3: Workout #4

Week 3: Workout #4

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

    Versa Climber

    550 feet

    versa climber

  • Triset #1

    Goblet Lunge

    8 reps per side

    goblet lunge

    Kneeling Single Arm Overhead 

    10 reps per side

    kneeling single overhead press

    Leg Lowers

    5 reps per side, 60 second rest

    leg lowers

  • Triset #2

    Glute Ham Raise

    6 reps

    glute ham raise

    Push Ups

    AMRAP

    push up

    Mountain Climbers

    25 reps per side, 60 second rest

    mountain climbers 

  • Triset #3

    Rowing Machine

    350 m

    row machine

    Squat Triangles

    5 reps per side

    squat triangle

    Plank

    40 seconds, 60 second rest

    plank

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch