Workouts - Lexi Fluent

Week 5

Monday 8-24-20

Pipes + Slant Hip Shifts

Row 1min

Safety Bar Box Squats 3x8 #65/75/85

Star Plank 3x20s

Death March3x8ea #15lb

Lateral Steps Ups 3x10ea @ 15#

Step 2: Lateral Lunge + Front load
Step 3: Weight vest

Front Rack Carry Carry 3x~

4 Rounds:

Ball Pikesx15ea

Front Foot Elevated Pogos x30-40s

-Rest 30s-

Week 4

Monday 8-17-20

Pipes + Slant Lunges + Inversion/Eversion Slant stands

Row 1min

Heavy Bag Squat 3x5/6/8

Adduction Side Plank 3x20s

Band Walks 3x15-20ea

Weighted Step-Up 3x10ea @ 15#

Bilat Farmers Carry 2xMailbox @ #35

1x3 Pillars @ #53

4 Rounds:

Ball Hip Shifts x15ea

Box Shuffles x30-40s

-Rest 30s-

Week THree

Monday 8-10-20

Pipes + Slant Walks

Row 1min

Back Squat 2x3-5 85/95

Drop: Back Squat 2x8

Single Leg Hollow Hold 3x10ea

Adduction SL RDL 3x10

Front Foot Elevated Reverse Lunge 3x6-8ea

Sled Pull

4 Rounds:

Ball Bilateral Rotation x8ea

Pogos

-Rest 30s-

Week Two

Monday 8-3-20

Assault Bike 2x40s

Side Plank Rotations2x20s

Single leg glute bridge 2x10ea

Back Squat 2x8 #55/65

Goblet Squat 1x10

Hollow Press 3x10ea

SL RDL 3x10

TRX Pistol Squat 3x6-8ea

Heavy Ball Carry

4 Rounds:

Ball hip side to side swings x8ea

Row 15 Cal

-Rest 30s-

Week One

Monday 7-27-20

Assessment Results:

Ankles: No asymmetry

Knees: Strong over toes, great coordination in jump and land

OHS: Minor rotation in torso, will work on greater ROM but strong

Quadruped: Strong, Small rotation in hips

Hanging: 17s followed by 19s

Spine: Great extension, limited Flexion comparatively

Hamstring: No asymmetry

Hip IR/ER: L Hip both IR/ER limited compared to R hip

Prescriptions:

Braced Flexion Exercises
Unilateral hip mobility
Anti-rotation core strength

Wednesday 8-26-10

Pipes + Slant Hip Shifts

1min Ski Erg

Seated Shoulder Press 3x8

Low to High Chop 3x10ea

Front Raise + Rear Delt Fly 3x10ea

Shoulder Circles Step 4+5 3x10ea

Circles
SA Circles
Rear Delts
Michael Phelps
5: Overhead Rotation
6: Double arm circles

Monkey Crawl 2x12ea

WK 6: Next week Sideways Crawls

9-12min EMOM: 40s on / 20s off

Ring Rows
Hanging Leg Raises on matador
MB Chest Pass

Daily Maintenance:
Bird Dogs 1-3 sets of 10-12ea

Opposite Arm/Opposite leg

Band Touchdowns 1-3 sets of 6-8

Keep forearms parallel

Wednesday 8-19-10

Pipes + Slant Lunges + Inversion/Eversion Slant stands

Ski Erg 1min

DB Torso Row 3x10ea - #15

GHD Side Bend 3x10ea

Sumo DLHP 3x8 (for hip ext) #35x2, #53x1

Shoulder Circles Step 3 3x10ea

Bear Crawl 2x12ea

Hang 2xMax

10min AMRAP: (baseline) 5 rounds of pull, push. 4 rounds of squats) completed

5 Pull-ups

10 Pushups

15 Bodyweight

Daily Maintenance:
Bird Dogs 1-3 sets of 10-12ea
Band Touchdowns 1-3 sets of 6-8

Wednesday 8-12-20

Ski Erg

Band Pull Aparts

Barbell Rows 3x10 #55/55/65

Struggled with 65 generating momentum

Russian Twist 3x10ea

Rear Delt Flies 3x10-15ea

Shoulder Circles Step 2 3x10ea

Crab Reach 3x12ea

4 Rounds:

Ski Erg 40s - 130/126/123

Banded Pushups xSub-Max -30/30/30

Wednesday 8-5-20

Ski Erg 2x40s

Band Rotations 2x8ea

KB Upside Down Press 2x8ea

TRX Rows 3x10

Band Rotations 3x10ea

Seated Ext Rotation 3x10ea

Shoulder Circles 3x10ea

Sit Out 3x12ea

Battle Ropes Tabata

Wednesday 7-29-20

Row 2x40s

Hollow hold (flexion) 2x25s

Single leg glute bridge 2x10ea

Goblet Squat 1x20s #35

Goblet Squat 3x10 @ 3010

Pallof Press 3x10ea

RDL 3x10 #20

3-way Reverse Lunge 3x6ea

Jumps

4 Rounds:

Ball hip bridge x8ea

Single Arm Farmers Carry xCurb+back/ea #35

Workout Template

Day 1: “Monday”

Lower Body + Anti-Rotation

Warm-Up: <10min
- HR ^
- Passive T-Spine
- Proprioception (Pipe drills)
- Contra/Ipsilateral Core OR Global flex/ext
- Antagonist work
Strength: + Core:
- Squat/Hinge (trap bar)
- Ball Hip Progression
- Lunges
- Anti-rotation
- Carry
Workout: “Conditioning”
- Start: EMOMs
- Focus on breath work (nasal breathing)
- Transition: AMRAPS and “For Time”
- Premise: Active recovery + volume