Monday ME Fit

1. 2-5 Minutes bike, row, jog, brisk walk 2. Cal-Poly (start at 50 seconds and follow along video until 7:00 minutes) 3. 2x: 10 sec glute bridge ISO hold 3 Russian kb swings 30-60 sec rest

Sumo Goblet Squat

5 x 5

Lateral Cross-Over Box Step-ups

3 x 10

Sit-up

3 x 10-15

Prone Lying DB Row (flat bench)

3 x 10

Tuck up Hold

3 x 0:15

Med Ball Slam

3 x 10

Tuesday - Zone 2 Run

2 minute brisk walk 10 leg swings, each 10 lateral leg swings, each --- 6-10 World's Greatest Stretch --- 20 yards high knees 20 yards butt kicks 100 yards easy jog/brisk walk

Run

1 x 40:00

Wednesday ME Fit

2-5 minutes of jumping jacks/power jacks, arm circles, and light jogging/walking 1x: 10 downward dog to upward dog 10 internal & external rotations with a band 10 reps or 60 seconds of the bird 10 reps or 60 seconds of cat/cow 10 reps or 60 seconds side to side stretch 2x: 3-5 reps of Y-T-W 5 scap pushups 5 pushups (to modify, perform on knees) 10 banded pull aparts 10R/10L bottom's up kb press

DB Floor Hex Press

5 x 5

DB Incline Bench

3 x 6-10

Seated Lat Pull Down

3 x 10

Seated Rear Delt Raise

3 x 10-12

Single DB Overhead Tricep Ext

3 x 12

Modified Push Up

3 x MAX

Standing DB Snow Angels

3 x 10

Thursday Run

30-60 sec/side ankle rolls 2 minute brisk walk/easy jog --- 20 yard high knees 20 yard butt kicks 20 jumping jacks OR power jacks

Run

8 x 1:00 @ 1:00

Friday DE Fit

2-5 minutes brisk walk or light jog --- -60 seconds 90/90 hip mobility -6 reps World's Greatest Stretch -30-60 sec knee to wall ankle mobilization, each -10 reps or 60 seconds cat/camel -30 sec deep squat hip opener --- 10 PVC or band pass throughs 10 thread the needle 10 four legged t-opener, each side 5 scap pushups --- 10 band face pulls 10/side external rotations (very light weight or no weight) 10 plank shoulder taps

Box Goblet Squat

8 x 2

Alternating Incline DB Bench + ISO Hold

8 x 3

Donkey Kicks

3 x 10

Heels Elevated Goblet Squat

3 x 10

DB Gorilla Row

3 x 20

Standing DB Press

3 x 10

Standing DB Reverse Curl

3 x 10-12

Reverse sit up

3 x 10-12