ADRIANA
(AF)
1/12/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Unilateral Racked Squat + Reverse Lunge @ 12 lbs (DB on working side)
10 : Contralateral Forward to Lateral Lunge @ 22 lbs (DB in opposite hand, working leg moves)
10 : Single Leg Romanian Deadlifts @ 45 lbs KB (KB on SAME side)
10 : Single Leg Knee Drives @ bodyweight
UPPER BODY/CORE LADDER : 3 X
5 : Kettlebell Walk Outs @ 45 lbs
10 EACH SIDE : Half Kneeling Single Arm Arnold Press + Get Up @ 12 lbs
15 : Bilateral Supinated Rows @ 12 lbs x 2
1/8/22 DUO WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Split Squats @ Bodyweight
10 : Unilateral Suitcase Deadlifts @ 45 lbs
10 : Contralateral Single Leg Deadlifts @ 45 lbs
AFTER EACH ROUND R/L:
Partner #1 does 20 BANDED Glute Bridges + Abductions while Partner #2 : Jump Squats (then switch)
UPPER BODY & CORE CIRCUIT : 3 X
15 : Bilateral Chest Press @ 18 lbs x 2
15 : Single Arm Lunge Row - RIGHT @ 18 lbs
15 : Overhead Lat Pull + Crunch @ 18 lbs
15 : Single Arm Lunge Row - LEFT @ 18 lbs
1/5/22 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
15 : TRX Bulgarian Split Squats @ 18 lbs (DB on same side)
10 : Forward Lunge to Single Leg Deadlift @ 18 lbs x 2 (working leg stable)
5 : Single Side Cossack Squats (working side knee bends)
UPPER/CORE CIRCUIT : 3 X
10 : Weighted Sit Up + Russian Twist Combo @ 18 lbs
10 : Bilateral Bent Over Row @ 18 lbs x 2
10 : Alternating SLOW High Plank Shoulder Taps @ bodyweight
10 : Weighted Crunch + Leg Lift Combo @ 18 lbs
1/1/22 DUO WORKOUT
NEW YEAR WHO DIS FULL BODY CIRCUIT : 3 X
10 : Goblet Squat + Alternating Reverse Lunges @ 18 lbs
20 : Alternating TEMPO Forward Lunges @ bodyweight
10 : Bilateral Push Presses @ 18 lbs x 2
20 : Single Count Mountain Climbers @ bodyweight
10 : Romanian Deadlift + Bilateral Row Combo @ 18 lbs x 2
20 : Alternating Jump Switch Lunges @ bodyweight
10 : BANDED Glute Bridges @ bodyweight
20 : BANDED Abductions (from glute bridge) @ bodyweight
NEW YEAR WHO DIS UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Racked Split Squat @ 22 lbs (dumbbell on working side shoulder, working side foot forward)
10 : Ipsilateral Single Arm Rows @ 22 lbs (SAME foot forward)
10 : CROSS body Spider Crawls @ bodyweight (working side leg moves)
12/29/21 WORKOUT
LOWER CIRCUIT : 3 X
10 : SUMO PAUSE Goblet Squats @ 45 lbs KB (3 second pause @ bottom)
10 : Racked Bulgarian Split Squats - RIGHT @ 22 lbs (dumbbell on RIGHT shoulder)
10 : Overhead Curtsy Lunges - RIGHT @ 12 lbs (dumbbell on RIGHT side)
10 : Goblet Step Ups - RIGHT @ 22 lbs (RIGHT foot on box, DB @ chest)
10 : 1.5 Rep Kettlebell Romanian Deadlifts @ 45 lbs KB
10 : Racked Bulgarian Split Squats - LEFT @ 22 lbs (dumbbell on LEFT shoulder)
10 : Overhead Curtsy Lunges - LEFT @ 12 lbs (dumbbell on LEFT side)
10 : Goblet Step Ups - LEFT @ 22 lbs (LEFT foot on box, DB @ chest)
UPPER/CORE CIRCUIT : 3 X
20 : Alternating Arnold Push Press @ 18 lbs x 2
10 : Overhead Lat Pull w/ Leg Extension @ 18 lbs
20 : Weighted Crunches @ 18 lbs
10 : Bilateral Supinated Rows @ 18 lbs x 2
12/20/21 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT/LEFT
10 : Single Arm Racked Bulgarian Split Squats @ 12 lbs (dumbbell on WORKING side shoulder)
10 : Bottom Loaded Lateral to Curtsy Lunges @ 12 lbs x 2 (both dumbbells in hands, WORKING leg stable)
10 : Single Leg Squats @ bodyweight (WORKING side on box)
IN BETWEEN EACH SIDE BANDED SET :
10 Squat + Abductions
10 Glute Bridge + Abductions
10 Jump Squats
UPPER/CORE CIRCUIT : 3 X
20 : Seated Alternating Overhead Press @ 12 lbs (legs extended out in front of you)
10 : TRX Tricep Presses @ bodyweight
20 : Alternating Supinated Rows @ 12 lbs x 2
10 EACH SIDE : TRX Single Arm Row @ bodyweight
12/15/21 WORKOUT
LOWER BODY LADDER : 3 X
5 : Single Arm Clean + Push Press - LEFT @ 18 lbs (DB on LEFT side)
10 : Lateral Lunge to Single Leg Deadlift - LEFT @ 18 lbs x 2 (RIGHT leg moving, LEFT leg stable)
15 : BANDED Split Squats - LEFT (LEFT foot forward)
20 : BANDED Jump Squats + 20 Abductions
15 : BANDED Split Squats - RIGHT (RIGHT foot forward)
10 : Lateral Lunge to Single Leg Deadlift - RIGHT @ 18 lbs x 2 (LEFT leg moving, RIGHT leg stable)
5 : Single Arm Clean + Push Press - RIGHT @ 18 lbs (DB on RIGHT side)
UPPER/CORE CIRCUIT : 3 X
10 : Chest Press w/ Leg Extension @ 18 lbs x 2
10 : TRX Chest Press @ bodyweight
10 : Single Arm PLANK Rows EACH Side (RIGHT/LEFT) @ 18 lbs
10 : TRX Wide Rows @ bodyweight
12/10/21 WORKOUT
LOWER CIRCUIT : 3 X
15 : Goblet SUMO Squats @ 18 lbs
15 : Racked Curtsy Lunges - RIGHT @ 18 lbs (dumbbell on RIGHT shoulder)
15 : Bottom Loaded Split Squats - RIGHT @ 18 lbs x 2 (dumbbells in both hands)
15 BANDED Glutes Bridges + 15 BANDED Abductions
15 : Racked Curtsy Lunges - LEFT @ 18 lbs (dumbbell on LEFT shoulder)
15 : Bottom Loaded Split Squats - LEFT @ 18 lbs x 2 (dumbbells in both hands)
15 : BANDED Jump Squats
BANDED BURNOUT : 1 X
15 BANDED Squats + 15 BANDED Abductions
15 BANDED Glutes Bridges + 15 BANDED Abductions
15 BANDED Jump Squats + 15 BANDED Abductions
UPPER/CORE CIRCUIT : 3 X
15 : Bilateral Chest PRESS @ 12 lbs x 2
15 : Weighted Crunch + Leg Lifts @ 12 lbs
15 : Narrow Rows @ 12 lbs x 2
15 : Tuck Ups @ bodyweight
11/30/21 WORKOUT
LOWER UNILATERAL GIANT SET : 3 X RIGHT & LEFT
10 : Goblet Staggered Stance Squats @ 45 lbs KB (working foot down)
10 : Bottom Loaded 1.5 Bulgarian Split Squats @ 12 lbs (dumbbell on WORKING side)
10 : BANDED Curtsy Lunges (working leg stable)
ALL CORE GIANT SET : 3 X
10 : Overhead Lat Pulls @ 12 lbs
10 : Overhead Boat Press @ 12 lbs (feet off the floor)
10 : Alternating Forearm Plank Dips @ bodyweight
UPPER GIANT SET : 3 X
10 : Supine Chest Flys @ 12 lbs x 2
20 : Alternating Arnold Push Press @ 12 lbs x 2
20 : Alternating Supinated Row @ 12 lbs x 2
11/26/21 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Goblet Split Squats @ 45 lbs KB (working leg forward)
10 : Overhead Reverse Lunges @ 12 lbs DB (working leg stable)
10 : Unilateral Suitcase Deadlifts @ 45 lbs KB (KB on working side)
10 : Single Leg Box Squats @ 18 lbs DB (OR LOWER @ bodyweight)
UPPER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Half Kneeling Arnold Presses @ 12 lbs DB (same knee down as working arm)
10 : Single Arm Rows @ 22 lbs DB (lunge position, opposite foot forward)
10 : Single Sided Glider Tucks @ bodyweight
11/16/21 WORKOUT
LOWER LADDER : 3 X
5 : Center Squat to Curtsy Lunge - RIGHT @ 22 lbs x 2
10 : Staggered Stance Deadlifts - RIGHT @ 45 lbs KB
15 : Arnold Racked Split Squats - RIGHT @ 22 lbs
20 : Alternating Forward Lunges @ 22 lbs x 2
15 : Arnold Racked Split Squats - LEFT @ 22 lbs
10 : Staggered Stance Deadlifts - LEFT @ 45 lbs KB
5 : Center Squat to Curtsy Lunge - LEFT @ 22 lbs x 2
UPPER CIRCUIT : 3 X
10 : Bilateral Chest Press @ 22 lbs x 2
10 : TRX Tucks @ bodyweight
10 : Bilateral Bent Over Rows @ 22 lbs x 2
10 : TRX Forearm Pikes @ bodyweight
10 : Skullcrushers @ 22 lbs (no leg extension)
11/09/21 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Goblet Split Squats @ 45 lbs KB
10 : Overhead Reverse Lunges @ 18 lbs
10 : Contralateral Single Leg Deadlift @ 45 lbs (working leg STABLE)
10 : TRX Pistol Squats
UPPER CIRCUIT : 3 X
10 : Single Arm Plank Rows @ 12 lbs - RIGHT
20 : Supine Leg Switches (with arms overhead) @ bodyweight
10 : Chest Flys w/ Leg Extension @ 12 lbs x 2
10 : Single Arm Plank Rows @ 12 lbs - LEFT
20 : Forearm Plank Toe Taps (alternating) @ bodyweight
11/02/21 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Unilateral Suitcase Deadlift @ 45 lbs
10 : Single Arm Racked Split Squats @ 22 lbs
10 : Overhead Curtsy Lunges @ 18 lbs
10 : Single Leg Squats (working leg on box)
UPPER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
5 : Half Get Ups @ 18 lbs
10 : Half Kneeling Arnold Presses @ 12 lbs
15 : Single Arm Rows @ 18 lbs
10/26/21 WORKOUT
LOWER BODY CIRCUIT : 3 X
10 : SUMO Goblet Squats @ 45 lbs KB
10 : Bottom Loaded Bulgarian Split Squats - RIGHT @ 22 lbs x 2
10 : Single Arm Racked Step Up - RIGHT @ 22 lbs (dumbbell on same side)
10 : Contralateral Lateral Lunges - RIGHT @ 22 lbs (dumbbell in opposite hand)
10 : Romanian Deadlifts @ 45 lbs KB
10 : Bottom Loaded Bulgarian Split Squats - LEFT @ 22 lbs x 2
10 : Single Arm Racked Step Up - LEFT @ 22 lbs (dumbbell on same side)
10 : Contralateral Lateral Lunges - LEFT @ 22 lbs (dumbbell in opposite hand)
UPPER BODY/CORE : 3 X
10 : TRX Knee Tucks @ bodyweight
10 : Alternating Push Press @ 18 lbs x 2
10 : TRX Inverted Rows @ bodyweight
10 : Skullcrusher w/ Leg Ext. @ 18 lbs
10/22/21 WORKOUT
LOWER BODY LADDER : 3 X
5 : Kettlebell Walkouts + Extra Goblet Squat (NO pushup) @ 45 lbs KB
10 : Unilateral Squat Thruster + Reverse Lunge - LEFT @ 18 lbs DB
15 : Single Leg Deadlifts - LEFT @ 18 lbs x 2
20 : TEMPO Alternating Forward Lunges @ bodyweight
15 : Single Leg Deadlifts - RIGHT @ 18 lbs x 2
10 : Unilateral Squat Thruster + Reverse Lunge - RIGHT @ 18 lbs DB
5 : FULL RANGE Push-Ups
UPPER BODY/CORE : 3 X
15 : Overhead Boat Press @ 18 lbs
15 : Bent Over Rows @ 18 lbs x 2
15 : Single Count Mountain Climbers @ bodyweight
10/12/21 WORKOUT
LOWER BODY CIRCUIT : 3 X
10 : Racked SUMO Squats @ 18 lbs x 2
10 : Bottom-Loaded Center Squat to Curtsy Lunge - RIGHT @ 18 lbs (weight in RIGHT hand)
10 : Single Leg Deadlifts - RIGHT @ 18 lbs x 2
10 : 1.5 Reps SUMO GOBLET Squats @ 45 lbs KB
10 : Bottom-Loaded Center Squat to Curtsy Lunge - LEFT @ 18 lbs (weight in LEFT hand)
10 : Single Leg Deadlifts - LEFT @ 18 lbs x 2
UPPER BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
5 : Half-Kneeling Overhead Press @ 18 lbs
10 : Single Arm Chest Press @ 18 lbs (feet flat on floor)
15 : Single Arm Lunge Row (SAME side foot forward) @ 18 lbs
10/05/21 WORKOUT
LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT
10 : Single Arm Racked Squat Thrusters @ 18 lbs (dumbbell on the working side)
10 : Forward to Reverse Lunges @ 18 lbs x 2 (working leg stable)
10 : Racked Split Squats @ 18 lbs (dumbbell on the working side)
10 : Lateral Lunge to Single Leg Deadlift @ 18 lbs (working leg stable, DB in opposite hand)
UPPER/CORE CIRCUIT : 3 X
10 : TRX Chest Press
20 : Alternating Standing Supinated Rows @ 18 lbs x 2
10 : TRX Tricep Press
20 : Russian Twists @ 18 lbs