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Comprehensive 1.75-Hour Workout Plan

The workout document outlines a 1 hour and 45 minute workout session divided into several sections: a warm-up, strength training, core exercises, high intensity interval training, rehab exercises, cool-down, and recovery. The strength training section focuses on exercises like clean and press, deadlifts, and step ups, with the goal of increasing weight lifted over time. The core and rehab sections include exercises targeting different muscle groups. Recovery incorporates time in a sauna, whirlpool, and cold shower.

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jordannoble
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89 views2 pages

Comprehensive 1.75-Hour Workout Plan

The workout document outlines a 1 hour and 45 minute workout session divided into several sections: a warm-up, strength training, core exercises, high intensity interval training, rehab exercises, cool-down, and recovery. The strength training section focuses on exercises like clean and press, deadlifts, and step ups, with the goal of increasing weight lifted over time. The core and rehab sections include exercises targeting different muscle groups. Recovery incorporates time in a sauna, whirlpool, and cold shower.

Uploaded by

jordannoble
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

WORKOUT 2

Session 1 (~ 1 hr 45 min):
A) Warm-up (~ 10 min)
 Jump Rope Hard x 5 min
 Neck Rotations x 10/direction
 Arm Rotations x 10/direction
 Trunk Rotations x 10/direction
 Reach Throughs FMB x 10
 Foot Touchs x 5/side
 Gate Swings x 10/side
 High Kicks/Back Kicks x 10/side
 High Knees/ Butt Kicks x 10

B) Strength (~25 min)


 Clean and Press
o 3x3
o 90 sec between sets, 3 min after, increase by 5 each set
o increase by 10 lbs/wk, goal is 90% of 1xBW
 Deadlift
o 5x5
o 30 sec between sets, 3 min after
o x – 1 – 1, breathe regular
o increase by 10lb/wk, goal is 80% of 1.1xBW
 Step Ups
o 5x5/side
o 30 sec between sets, 3 min after
o x – 1 – 1, breathe regular
o increase by 10lb/wk, goal is 80% of 1xBW

C) Core (~10 min)


 Myotatic Crunk
o 8 sec x 10
 Cat Vomit
o 30 sec x 10
 Front and Side Planks
o Total of 90 sec per angle, work up to it

D) HIIT (~5 min)


 Bike
o 20 sec max / 10 sec rest
o 8 rounds

E) Rehab (~20 min)


 Deep BW squat x 30 secs
 Glute squeeze x 30 secs
 Hamstring stretch x 30 secs
 Crucifix Stretch x 5/30 secs
 Neck Stretch x 10/5 count/direction
 Neck Crunch x 3 sets of 12/5 count
 Flying L Raise x 3 sets of 12/5 count
 Prone Cobra x 3 sets of 12/5 count
 Glute Bridge x 3 sets of 12/5 count
 Side Lying Clamshell x 3 sets of 12/5 count
 Thoracic Bridge x 30 sec
F) Cool-Down (~20 min)
 Stretch 1 x 3 min
 Stretch 2 x 1 min
 Foam Rolling x 13 min

G) Recovery (~15 min)


 3 rounds
o 2 min in Sauna = deep belly breathing
o 3 min in Whirlpool = up to neck
o Cold Shower Spray, shake off water after

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