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Week One
Day 1 - Chest, Triceps, and Cardio Circuit -
Day 2 - Legs with Plyo Circuit
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Day 3 - Core and Cardio
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Day 4 - Yoga and Foam Roll
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Day 5 - Shoulders, Back, and Biceps
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Day 6 - Legs with Plyo Circuit
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Day 7 - Foam Rolling
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Week TwoDay 1 - Chest, Triceps, and Cardio Circuit
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Day 2 - Legs with Plyo Circuit
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Day 3 - Core and Cardio
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Day 4 - Yoga and Foam Roll
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Day 5 - Shoulders, Back, and Biceps
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Day 6 - Legs with Plyo Circuit
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Day 7 - Foam Rolling
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Week ThreeDay 1 - Chest, Triceps, and Cardio
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Day 2 - Legs with Plyo Circuit
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Day 3 - Core and Cardio
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Day 4 - Yoga and Foam Roll
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Day 5 - Shoulders, Back, and Biceps
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Day 6 - Legs with Plyo Circuit
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Day 7 - Foam Rolling
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Week FourDay 1 - Chest, Triceps, and Cardio
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Day 2 - Legs with Plyo Circuit
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Day 3 - Core
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Day 4 - Yoga and Foam Roll
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Day 5 - Shoulders, Back, and Biceps
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Day 6 - Legs with Plyo Circuit
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Day 7 - Foam Rolling
Foam Rolling
Foam rolling is as important as your workout and your nutrition for optimal
recovery. It will help you increase recovery time, decrease soreness, improve
range of motion, and help you stay injury free. If a foam roller isn’t available,
make stretching part of your recovery post workout
Lower Body (30 Minutes)
Key areas to focus are your calves,
glutes, hamstrings, and IT band
Upper Body (30 Minutes)
Never roll your lower back directly on the spine.
You should be foam rolling your quadratus lumborum.
It is acceptable to roll your upper back
directly on your scapular region.
Use the video below as a guide