Workout Plan Stage 6
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
|
1 |
30-60s |
|
HIP CROSSOVER
|
1 |
30-60s |
|
GLUTE BRIDGE
|
1 |
30-60s |
|
FRONT PILLAR BRIDGE
|
1 |
30-60s |
|
ELBOW TO INSTEP
|
1 |
30-60s |
| STRENGTH WEEK #6 |
SETS |
REPS |
|
SQUAT
|
1 |
20 |
|
GOOD MORNING
|
1 |
20 |
|
PUSHUP
|
1 |
20 |
|
EXERCISE TUBING ROW
|
1 |
20 |
|
TUBING UPRIGHT ROW
|
1 |
20 |
|
SIDE PILLAR BRIDGE
|
1 |
45s each |
| STRETCHING |
SETS |
REPS |
|
HAMSTRING STRETCH
|
1 |
30-60s |
|
GROIN STRETCH
|
1 |
30-60s |
|
QUADRICEPS STRETCH
|
1 |
30-60s |
|
TRICEPS STRETCH
|
1 |
30-60s |
| REGENERATION |
SETS |
REPS |
|
HAMSTRING ROLL
|
1 |
30-60s |
|
QUADRICEPS ROLL
|
1 |
30-60s |
|
IT BAND ROLL
|
1 |
30-60s |
|
CALF ROLL - STICK
|
1 |
30-60s |
|
BACK - STICK
|
1 |
30-60s |
MEDICALLY-BASED