3/17/23 WORKOUT

FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Racked Split Squats @ 18 lbs (DB on WORKING side, WORKING side foot forward)

10 : Single Arm Push Press @ 18 lbs (DB on WORKING side)

10 : Reverse Lunge + Single Leg Romanian Deadlift @ 18 lbs x 2 (WORKING leg stable)

10 : Long Lunge Ipsilateral Rows @ 18 lbs (SAME foot forward in lunge)

10 : Side Lying Hip Raise @ bodyweight (WORKING side leg down)

UPPER/CORE CIRCUIT : 3 X

10 : Bilateral Chest Flys @ 15 lbs x 2

10 : Weighted Crunches @ 15 lbs x 2

10 : TRX Tricep Press @ bodyweight

10 : Glider Tucks @ bodyweight

1/26/23 WORKOUT

TRX/BODYWEIGHT LOWER BODY CIRCUIT : 3 X

10 : 1.5 Rep BANDED Squats

10 : TRX Assisted Pistol Squats - LEFT (LEFT hand only hold TRX)

10 : TRX Lateral Single Leg Squats - LEFT (RIGHT foot in strap)

10 : BANDED Glute Bridge + Abduction

10 : TRX Assisted Pistol Squats - RIGHT (RIGHT hand only hold TRX)

10 : TRX Lateral Single Leg Squats - RIGHT (LEFT foot in strap)

TRX/BODYWEIGHT UPPER BODY/CORE CIRCUIT : 3 X

10 : TRX Chest Press (face AWAY from anchor)

10 : TRX PIKES (both feet in straps)

10 : TRX Rows (face TOWARDS anchor)

10 : “Plank Walks” (starting on forearms walk up to high plank)

1/23/23 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Bottom Loaded Split Squats @ 18 Lbs x 2 (WORKING foot forward, DBs in both hands)

10 : Push Press + Racked Curtsy Lunge @ 18 lbs (DB on WORKING side, WORKING leg stable)

10 : Side Lying Hip Raise @ bodyweight (WORKING side down)

10 : TRX Bulgarian Split Squats @ bodyweight (WORKING side foot on the floor)

UPPER/CORE CIRCUIT : 3 X

10 : Chest Press w/ Leg Extension @ 18 lbs x 2

10 : TRX Tricep Press @ bodyweight

10 : Bilateral Bent Over Rows @ 18 lbs x 2

10 : TRX Knee Tucks @ bodyweight

1/21/23 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Forward Lunge + Single Leg Deadlift @ 15 lbs x 2 (WORKING side leg)

10 : Overhead Reverse Lunges @ 15 lbs (DB on WORKING side, WORKING leg stable)

10 : Single Leg Box Squats @ bodyweight (WORKING side leg squats)

UPPER/CORE CIRCUIT : 3 X

5 : Push Ups @ bodyweight

10 : Chest Flys @ 15 lbs x 2

15 : Bilateral Bent Over Rows @ 15 lbs x 2

1/16/23 WORKOUT

LOWER CIRCUIT : 3 X

15 : Goblet Squats @ 40 lbs KB

15 : Bottom Loaded Bulgarian Split Squats - LEFT @ 20 lbs (DB on LEFT side)

15 : Single Leg Glute Bridges - LEFT @ bodyweight (LEFT foot on the floor)

15 : BANDED Squat Jacks + 15 BANDED Abductions

15 : Bottom Loaded Bulgarian Split Squats - RIGHT @ 20 lbs (DB on RIGHT side)

15 : Single Leg Glute Bridges - RIGHT @ bodyweight (RIGHT foot on the floor)

UPPER/CORE CIRCUIT : 3 X

10 : Weighted Sit Ups @ 18 lbs (knees bent feet flat on the floor)

10 : Arnold Push Press @ 18 lbs x 2

10 : Alternating RENEGADE Rows @ 18 lbs x 2 (from KNEES)

1/9/23 WORKOUT

FULL BODY LADDER : 3 X

5 : Single Arm DB Thruster + Racked Reverse Lunge - LEFT @ 18 lbs (DB in LEFT hand, LEFT leg stable)

10 : Bottom Loaded Lateral Lunges - LEFT @ 18 lbs (DB in RIGHT hand, LEFT leg moving)

15 : Bottom Loaded Split Squats - LEFT @ 18 lbs x 2 (DBs in BOTH hands, LEFT foot forward)

20 : Alternating Bent Over Rows @ 18 lbs x 2

15 : Bottom Loaded Split Squats - RIGHT @ 18 lbs x 2 (DBs in BOTH hands, RIGHT foot forward)

10 : Bottom Loaded Lateral Lunges - RIGHT @ 18 lbs (DB in LEFT hand, RIGHT leg moving)

5 : Single Arm DB Thruster + Racked Reverse Lunge - RIGHT @ 18 lbs (DB in RIGHT hand, RIGHT leg stable)

1/7/23 WORKOUT

LOWER CIRCUIT : 3 X

10 : BANDED PAUSE Squats @ bodyweight (pause 3 seconds @ bottom)

10 : BANDED Split Squat - RIGHT @ bodyweight (RIGHT foot forward)

10 : Bottom Loaded Reverse Lunge + Single Leg Deadlift - RIGHT @ 25 lbs x 2 (RIGHT leg stable)

10 : BANDED Glute Bridge + Abduction @ bodyweight

10 : BANDED Split Squat - LEFT @ bodyweight (LEFT foot forward)

10 : Bottom Loaded Reverse Lunge + Single Leg Deadlift - LEFT @ 25 lbs x 2 (LEFT leg stable)

UPPER/CORE CIRCUIT : 3 X

10 : Bilateral Bent Over Rows @ 25 lbs x 2 (hinging forward from hips, BOTH arms row @ same time)

20 : Alternating Plank Shoulder Taps @ bodyweight

10 : Weighted Crunch + Leg Lift @ 25 lbs (keep arms straight, legs lower to 45° AFTER crunch)

12/31/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

5 : SINGLE ARM ASSIST TRX Pistol Squats

10 : TRX Lateral Single Leg Squats (WORKING side foot on floor)

15 : BANDED Reverse Lunges (WORKING leg stable)

AFTER EACH ROUND R/L: 20 BANDED Glute Bridges + 20 BANDED Squat Jacks

UPPER/CORE CIRCUIT : 3 X

5 : Push Up NEGATIVES @ bodyweight

10 : Prone “Superman’s” @ bodyweight

15 : TRX Rows @ bodyweight

20 : Alternating Spider Crawls @ bodyweight

12/27/22 WORKOUT

FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEfT

10 : Split Squat Thrusters @ 18 lbs (DB on WORKING side)

10 : Racked Reverse Lunges @ 18 lbs (DB on WORKING side, WORKING side stable)

10 : Single Leg Romanian Deadlifts @ 18 lbs x 2 (WORKING leg stable, DBs in BOTH hands)

10 : Long Lunge Ipsilateral Rows @ 18 lbs (DB on WORKING side, SAME foot forward)

10 : Single Arm Chest Press @ 18 lbs (SAME leg extended)

10 : Single Sided Jackknifes @ bodyweight

CORE CIRCUIT : 3 X

10 : Glider Knee Tucks @ bodyweight

10 : TRX Tricep Press @ bodyweight

10 : Alternating Bird Dogs @ bodyweight

12/12/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Racked Reverse Lunge @ 20 lbs (DB on WORKING side, WORKING leg stable)

10 : Bottom Loaded Lateral Lunge + Single Leg Deadlift @ 20 lbs x 2 (WORKING leg stable)

10 : Single Leg Box Squats @ bodyweight (WORKING side foot on the floor)

UPPER/CORE CIRCUIT : 3 X

10 : Overhead Lat Pull w/ leg extension @ 18 lbs

10 : Standing Bilateral Rows @ 20 lbs x 2

10 : TRX Chest Press @ bodyweight

12/8/22 WORKOUT

LOWER CIRCUIT : 3 X

10 : SUMO Goblet Squats @ 40 lbs KB

10 : Bottom Loaded Curtsy Lunges - RIGHT @ 25 lbs x 2

10 : Side Lying Hip Raise - RIGHT @ bodyweight (RIGHT side down)

10 : 1.5 Rep SUMO Goblet Squats @ 25 lbs DB

10 : Bottom Loaded Curtsy Lunges - LEFT @ 25 lbs x 2

10 : Side Lying Hip Raise - LEFT @ bodyweight (LEFT side down)

UPPER/CORE CIRCUIT : 3 X

10 : TRX Tricep Press @ bodyweight

10 : Bilateral Bent Over Rows @ 25 lbs x 2

10 : Glider Knee Tucks @ bodyweight

12/5/22 WORKOUT

FULL BODY CIRCUIT : 3 X

10 : Bilateral Racked Squats @ 18 lbs x 2 (DBs on BOTH shoulders)

20 : Alternating Reverse Lunges @ 18 lbs x 2

10 : Alternating Push Press @ 18 lbs x 2 (standing on BOTH feet)

20 : Alternating Bent Over Rows @ 18 lbs x 2 (standing on BOTH feet)

10 : Bilateral Romanian Deadlifts @ 18 lbs x 2 (standing on BOTH feet)

20 : Alternating Mountain Climbers @ bodyweight

10 : Bilateral Chest Press @ 18 lbs x 2

20 : Russian Twists @ 18 lbs

UPPER/CORE CIRCUIT : 3 X

10 : Chest FLYS @ 12 lbs x 2 (feet in tabletop position)

10 : Weighted Crunches @ 12 lbs x 2 (legs straight up in the air)

10 : SEATED Arnold Press @ 12 lbs x 2 (legs straight out in front, seated in L position)

11/28/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Bottom Loaded Split Squats @ 18 lbs x 2 (WORKING side foot forward, KB on WORKING side)

10 : Single Leg Deadlifts @ 45 lbs (KB in SAME hand, WORKING leg stable)

10 : TRX Assisted Pistol Squats @ bodyweight

UPPER/CORE UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Single Arm Chest Press @ 25 lbs

10 : Single Side Jackknives @ bodyweight (WORKING side leg moving)

10 : Single Arm Row @ 25 lbs (SAME foot forward in lunge)

11/21/22 WORKOUT

FULL BODY LADDER : 3 X

5 : Single Arm Racked Squat + Racked Reverse Lunge - LEFT @ 18 lbs (DB on LEFT shoulder)

10 : Single Leg Romanian Deadlift - LEFT @ 18 lbs x 2 (LEFT leg stable)

15 : Goblet Lateral Lunges - LEFT @ 18 lbs (DB held @ chest)

20 BANDED Squat Jacks + 20 BANDED Abductions

15 : Goblet Lateral Lunges - RIGHT @ 18 lbs (DB held @ chest)

10 : Single Leg Romanian Deadlift - RIGHT @ 18 lbs x 2 (RIGHT leg stable)

5 : Single Arm Racked Squat + Racked Reverse Lunge - RIGHT @ 18 lbs (DB on RIGHT shoulder)

UPPER BODY/CORE CIRCUIT : 3 X

10 EACH SIDE : Single Arm LONG LUNGE Rows @ 18 lbs

10 EACH SIDE : Cross Body Spider Crawls @ bodyweight

10 : Skullcrushers w/ leg extension @ 18 lbs

11/14/22 WORKOUT

LOWER CIRCUIT : 3 X

10 : SUMO Goblet Squats @ 16 kg KB

10 : Bottom Loaded Split Squats - LEFT @ 15 lbs (DB on LEFT side)

10 : Contralateral Single Leg Deadlifts - LEFT @ 16 kg KB (KB in LEFT hand, RIGHT leg stable)

10 : BANDED Squat + Abduction @ bodyweight

10 : Bottom Loaded Split Squats - RIGHT @ 15 lbs (DB on RIGHT side)

10 : Contralateral Single Leg Deadlifts - RIGHT @ 16 kg KB (KB in RIGHT hand, LEFT leg stable)

UPPER/CORE CIRCUIT : 3 X

10 EACH SIDE : Single Arm PLANK Row @ 15 lbs

10 : Tempo Chest Press @ 15 lbs x 2

10 EACH SIDE : Half Kneeling Overhead Press @ 15 lbs

11/7/22 WORKOUT

FULL BODY LADDER : 3 X

5 : Unilateral Squat Thrusters - LEFT @ 12 lbs (DB on LEFT shoulder, standing on BOTH feet)

10 : Lateral Lunge + Single Leg Deadlift - LEFT @ 12 lbs x 2 (RIGHT leg moving)

15 : TRX Single Leg Squats - LEFT @ bodyweight

20 : Alternating Bent Over Rows @ 12 lbs x 2

15 : TRX Single Leg Squats - RIGHT @ bodyweight

10 : Lateral Lunge + Single Leg Deadlift - RIGHT @ 12 lbs x 2 (RIGHT leg moving)

5 : Unilateral Squat Thrusters - RIGHT @ 12 lbs (DB on RIGHT shoulder, standing on BOTH feet)

10/31/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Single Arm Push Press + Reverse Lunge @ 18 lbs

10 : Single Leg Deadlifts @ 18 lbs x 2

10 : Single Leg Box Squats @ bodyweight

10 : Goblet Step Ups @ 18 lbs

UPPER/CORE UNILATERAL SUPERSET 3 X : RIGHT & LEFT

10 : Single Arm Chest Press @ 18 lbs (opposite leg extended)

10 : Single Arm Plank Rows @ 18 lbs (opposite hand on bench)

AFTER EACH ROUND R/L : 20 Russian Twists @ 18 lbs

10/22/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X

10 : Bottom Loaded Split Squats @ 40 lbs KB (KB on WORKING side)

10 : Contralateral Single Leg Deadlift @ 40 lbs KB (KB in OPPOSITE hand)

10 : Goblet Step Ups @ 12 lbs

UPPER/CORE CIRCUIT : 3 X

10 : TRX Chest Press @ bodyweight

20 : Alternating SEATED Military Press @ 12 lbs x 2

10 : Weighted Crunches @ 12 lbs x 2

20 : Alternating Russian Twists @ 25 lbs

10 : Bilateral SUPINATED Rows @ 25 lbs x 2

10/17/22 WORKOUT

FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Single Arm Squat Thrusters @ 12 lbs

10 : Lateral Lunge + Single Leg Deadlift @ 18 lbs

10 : Ipsilateral Long Lunge Rows @ 18 lbs

10 : Single Side Spider Crawls

10 : Single Arm Chest Press @ 18 lbs

FULL BODY CIRCUIT : 3 X

20 : Alternating Arnold Presses @ 12 lbs x 2

10 : TRX Rows @ bodyweight

20 : Alternating Russian Twists @ 12 lbs

10 : Tuck Ups @ bodyweight

10/10/22 WORKOUT

LOWER LADDER : 3 X RIGHT & LEFT

5 : Single Arm Clean + Push Press + Racked Curtsy Lunge @ 18 lbs (WORKING leg stable, DB on WORKING side)

10 : Single Leg Romanian Deadlifts @ 18 x 2 (WORKING leg stable)

15 : Bulgarian Split Squats @ bodyweight (as LOW as possible)

AFTER EACH ROUND R/L : 20 BANDED Jump Squat + 20 BANDED Abductions

UPPER/CORE CIRCUIT : 3 X

10 : Push Ups (FULL RANGE from knees)

10 : Bilateral Chest Press @ 18 lbs x 2

10 : Bilateral Bent Over Rows @ 25 lbs x 2

10 : Weighted Sit Ups @ 25 lbs