MEDICALLY-BASED. PROVEN RESULTS.
MENU

Workout Plan Stage 6

WorkoutPlan_Stage6Lrg

In Stage 6 you will be adding foam rolling to your program, which will help to massage the muscles, maintain blood flow, and keep your muscles feeling loose.

 

This week you will be adding foam rolling to your program. You may be feeling a little sore the day after your exercise routine. Using a foam roller will help to massage the muscles, maintain blood flow, and keep your muscles feeling loose. Spend about 30 seconds rolling each muscle group with a foam roller or massage stick. If you feel a particular area of soreness, do not just roll right over the top of it. Pause over the point of pain and slowly let your muscles pass over the roller or stick. Rolling can be done after ever workout but should especially be done after your strength training.

 

CARDIO HR TIME
BIKE, TREADMILL, ELLIPTICAL, OR WALK 65%+ 45-60min
MOVEMENT PREPARATION SETS REPS
90-90 STRETCH
 

90-90 Stretch

 
1 30-60s
HIP CROSSOVER
 

Hip Crossover

 
1 30-60s
GLUTE BRIDGE
 

Glute Bridge

 
1 30-60s
FRONT PILLAR BRIDGE
 

Front Pillar Bridge

 
1 30-60s
ELBOW TO INSTEP
 

Elbow to Instep

 
1 30-60s
STRENGTH WEEK #6 SETS REPS
SQUAT
 

Squat

 
1 20
GOOD MORNING
 

Good Morning

 
1 20
PUSHUP
 

Pushup

 
1 20
EXERCISE TUBING ROW
 

Exercise Tubing Row

 
1 20
TUBING UPRIGHT ROW 1 20
SIDE PILLAR BRIDGE
 

Side Pillar Bridge

 
1 45s each
STRETCHING SETS REPS
HAMSTRING STRETCH
 

Hamstring Stretch

 
1 30-60s
GROIN STRETCH
 

Groin Stretch

 
1 30-60s
QUADRICEPS STRETCH
 

Quadriceps Stretch

 
1 30-60s
TRICEPS STRETCH 1 30-60s
REGENERATION SETS REPS
HAMSTRING ROLL
 

Hamstring Roll

 
1 30-60s
QUADRICEPS ROLL
 

Quadriceps Roll

 
1 30-60s
IT BAND ROLL
 

IT Band Roll

 
1 30-60s
CALF ROLL - STICK
 

Calf Roll - Stick

 
1 30-60s
BACK - STICK
 

Back - Stick

 
1 30-60s
 
 

PLEASE LOGIN

The page you requested, Workout Plan Stage 6 requires that you register or login before viewing this premium content. Registering is free and only takes a moment.

 
 

Seminars

Reserve your space for our January seminars held at 6 p.m. on the 2nd, and 23rd. -

Reserve your space for our January seminar held at 6 p.m. on the 16th at our Seattle location. -

Register for a FREE Seminar or call 1.877.559.2020 or 425.861.6258.




 
 

Submit Your Success Story!