Rehab

W1

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

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A1. Seated DB Arnold Press @ 30X3, 4 x 10, rest 30 sec
30lbs

A2. Strict Pull-Ups @ 20X2, 4 x 6-8, rest 90 sec **add weight if possilbe
Hit 6 each time no weight added this week

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2 sets

Bike 20 Cals

10 Alt Step Ups unweighted

Bike 20 Cals

10 Push Ups

Rest 90 sec b/w sets

12:26

Tuesday

Crossover Symmetry Activation Protocol

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A. Unweighted Single Leg Good Mornings @ 2020, 3 x 10/side, rest as needed

B. Jefferson Curl unweighted @ 3030, 2 x 5, rest as needed

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Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec

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Bike 10 min easy pace

Wednesday  

Physical Therapy day

A1. Single Arm DB Bench Press on Swiss Ball: 4 x 10/arm, rest 45 sec

A2. Supinated Grip Inverted Row @ 20X2, 4 x 8-10, rest 45 sec

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec

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15 min Cyclical Work

Bike 15 Cals

100’ Bear Crawl

30 sec Table Hold

100’ Reverse Bear Crawl

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

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A. Russian Step Ups- 50-40-30-20-10/leg for time **50 L leg, 50 R leg, 40 L leg, 40 R leg, etc…

Done on Friday got to set of 30 (19:00) move to bike Sprints because time was getting short

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Bike Sprint 10 sec MAX EFFORT, rest 2 min x 6

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10 min Bike easy recovery

FRIDAY (if done Saturday will send time)

For time:

50 Push Ups

150 Air Squats