Login to your UREC Account >>

Current WSU students, faculty, staff, log in using your WSU Network ID (NID) and password.

Other individuals, please log in using the DSE Local Account you have created with your personal email address. You will be able to review details of your purchases like memberships, lockers, and activities.

If you're having trouble accessing your account, or you need help:

Contact Us

Main Office | 509-335-UREC (8732) | urec@wsu.edu

Instructions for Setting Up Facility Access

Access the WSU DSE webpage
Log in: Use "University Account" if you are a current WSU student, faculty, or staff. Use "Local Account" to login with a non-WSU email address associated with your UREC membership.
Download the DSE Facility Access mobile app
Once the app is downloaded, return to the Facility Access App webpage
Click "Activate New Device" at bottom of website to get university code and activation code
Open the app and enter the information/activation code to associate your phone with your DSE account.

Login to your UREC Account >>

Washington State University

Week 9 Workouts

University Recreation

Week 9: Workout #1

Warmup

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
Single

Double Kettlebell Front Squat

25 reps
Triset #1

Floor Squeeze Press

12 reps

Bent Over Dumbbell Row

10 reps per side

Plank

60 seconds, rest 60 seconds
Superset

Lateral Delta Rise

12 reps

Dumbbell Romanian Deadlift

8 reps, rest 60 seconds
Burner

Erg

500m, rest 120 seconds
Cooldown

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

Week 9: Workout #2

Warmup

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
Single

Pull Up/Negative Pull Up/Leg Assisted

25 reps
Triset #1

Alpha Press

10 reps each side

Face Pulls

12 Reps

Leg Lowers

8 reps each side, rest 60 seconds
Superset

Push Up

12 reps

Dumbbell Bicep Curl

15 reps, rest 60 seconds
Burner

Rope Pull (2-Hand Downward Pull)

30 seconds, rest 30 seconds
Cooldown

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

Week 9: Workout #3

Warmup

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
Single

Trapbar Deadlift

25 reps
Triset #1

Push Up

12 reps

TRX Rows

10 reps

Feet Elevated Plank

45 seconds, rest 60 seconds
Superset

Kettlebell Swing

15 reps

Cuban Press

10 reps, rest 60 seconds
Burner

Versa Climber

30 seconds, rest 30 seconds
Cooldown

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

Week 9: Workout #4

Warmup

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

500ft
Single

Floor Press

25 reps
Triset #1

Pullup/Negative Pullup/Leg Assisted

8 reps

Split Squat

10 each side

Single Arm Kneeling Overhead Press

6 each side, rest 60 seconds
Superset

Plank Up

6 reps each side

Band Pull

6 reps, rest 60 seconds
Burner

Ski Erg

30 seconds, rest 30 seconds
Cooldown

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

Login to your UREC Account >>

Current WSU students, faculty, staff, log in using your WSU Network ID (NID) and password.

Other individuals, please log in using the DSE Local Account you have created with your personal email address. You will be able to review details of your purchases like memberships, lockers, and activities.

If you're having trouble accessing your account, or you need help:

Contact Us

Main Office | 509-335-UREC (8732) | urec@wsu.edu

Instructions for Setting Up Facility Access

Access the WSU DSE webpage
Log in: Use "University Account" if you are a current WSU student, faculty, or staff. Use "Local Account" to login with a non-WSU email address associated with your UREC membership.
Download the DSE Facility Access mobile app
Once the app is downloaded, return to the Facility Access App webpage
Click "Activate New Device" at bottom of website to get university code and activation code
Open the app and enter the information/activation code to associate your phone with your DSE account.

Login to your UREC Account >>