Monday
Horizontal Push: Decline pushups on a Stability Ball (2 x6reps)
Core:Front Plank ( 2 x 30 sec hold)
Corrective: Wall Slide ( 2 x10 reps)
Horizontal Pull: Inverted Row (2 x6 reps)
Lower Body:Val Slide Single DB Lunge ( 2 x6 reps)
Tuesday
Recovery & Regeneration workout
10 minute bike @ 60% Heart rate
foam roll
static stretch
Wednesday
Horizontal Push:Spiderman Pushup ( 3x15-20 reps)
Core:Side Bridge ( 2x8 reps)
Corrective:Glute Activation ( 2x 12 reps)
Vertical Pull:Machine Row ( 3 x15-20 reps)
Lower Body:Bulgarian Split Squat (3x 15-20reps)
Intervals on Bike x 10 minutes
Hip Flexor Stretch post ride 2 x30 sec each leg
Thursday
Recovery workout:
Pool jog with flotation vest x 10 minutes
Foam Roll
static stretch
Friday
Horizontal Push:Db floor press ( 2x10 reps)
Core:Rotational Core ( 2x10 reps)
Corrective:Ankle mobility/TKO’s ( 1 x 15 reps, left, front, right each ankle)
Horizontal Pull:1arm db row (2 x 10 reps)
Lower Body:Hip Thrusts ( 2x10 reps)
Agility Work or/ Interval training x 10-15 minutes
Saturday
OFF/ re-charge batteries.
Sunday
AM Surf x 2-3 hours depending on surf, day, crowds, idiots on the beach, shop, and take dog for long hike/walk x 1 hour.
