Week 7 Workouts

University Recreation

Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250m

Goblet Squat

8 reps

Bent Over Row

8 reps

Lateral Raise

8 reps, rest 120 seconds

Dumbbell Reverse Lunge

6 reps per side

Kettlebell Upright Row

6 reps

Floor Press

6 reps, rest 120 seconds

Rope Machine Pulling Down

15 seconds

Rope Machine Pulling Down

15 seconds, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Should Packing

12 reps each side

Burpees

10 reps, 3 times through

Reverse Rope Fly

10 reps, 3 times through

Mountain Climbers

10 reps each side, 3 times through

Dumbbell Romanian Deadlift

8 reps

Alpha Press

8 reps each side

TRX/Rows/Supine Row

8 reps, 120 second rest

Pull Up/Negative Pull Up/Leg Assisted

6 reps

Jump Squat

6 reps

Push Up

6 reps, rest 120 seconds

Ball Slam

15 seconds

Farmers Hold

15 reps, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

10 reps, 3 times through

Kettlebell Swing

10 reps, 3 times through

Ball Slams

10 reps, 3 times through

Pass Throughs

10 reps each side, 3 times through

Reverse Lunge

8 reps each side

Curl to Press

8 reps

Dumbbell Reverse Flys

8 reps, rest 120 seconds

Push Press

6 reps

Goblet Squat

6 reps

TRX Face Pull/Cable Face Pull

6 reps, rest 120 seconds

Kettlebell Swing

15 seconds

Mountain Climbers

15 seconds, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Versa Climber

500 feet

Trap Bar Deadlift

8 reps

Alpha Press

8 reps per side

Leg Lowers

8 reps per side, 120 second rest

TRX/Supine Row

6 reps

Box/Bench Step Up

6 reps each side

bo

Floor Dumbbell Squeeze Press

6 reps, rest 120 seconds

Bicep Curl

15 seconds

Push Up

15 seconds, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch