Warm-Ups & Stretches

Abdominals

Arms and Shoulders

Injury Prevention

 

Warm-Ups & Stretches

Workout Name
Muscles Worked
Pull Arm Behind Head
Triceps
Quadricep Pull
Quadricep
Touch Your Toes
Hamstring
Body Weight Squats
Legs, Glutes
Push Ups
Arms, Shoulders, Abdomen, Back
Cat-Cow
Back and Abdomen
 

Arms & Shoulders

Workout Name
Muscles Worked
Form Tips (Coming Soon)
Workout Name
Muscles Worked
Form Tips (Coming Soon)
Push Ups
Triceps, Deltoids
TBD
Bicep Curl
Biceps
TBD
Lateral Raises
Lateral Deltoids
TBD
Overhead Press
Anterior and Lateral Deltoids and Triceps
TBD
Tricep Dip
Triceps
TBD
 

Legs

Workout Name
Muscles Worked
Form Tips (Coming Soon)
Squats
Quadriceps, Hamstrings
Hamstring Curl
Hamstrings
Leg Lifts
Hip Adduction
Inner Thighs
Hip Abduction
Outer Thighs
Leg Press
Quadriceps, Hamstrings, Calves
 

Back

Workout Name
Muscles Worked
Form Tips (Coming Soon)
Deadlift
Erector spinae (lower back), latissimus dorsi
Seated Row
Erector spinae (lower back), middle and lower trapezius (upper back), Teres Major, Rhomboids
Lat Pulldowns
Latissimus Dorsi
Pull Ups
Trapezius, Lastissimus Dorsi

Abdominals

 
Workout Name
Muscles Worked
Form Tips (Coming Soon)
Plank
Obliques, Lower and Upper Abdominals
Double Crunches
Upper Abdominals
Leg Lifts
Lower Abdominals
Bicycle Crunches
Obliques

Glutes

 
Workout Name
Muscle Group Worked
Stair Master
Glutes
Hip Thrusts
Glutes
Squats
Glutes
Donkey Kicks
Glutes
 

Recovery

Recovery Activity
Effect
Active Recovery
Increase circulation back to sore muscle groups
Avoid Overtraining
Focusing on gradual progression will allow the body to recover faster between sessions
Get Adequate Sleep
Tissue repair and growth takes place while sleeping
Drink Fluids
Bodily functions require water for nutrient transfer and metabolic processes
Intake Healthy Foods
Proteins and complex carbohydrates from healthy sources aid in tissue repair
 

Common Injury Prevention

Injury Type
Workout Name
Knees
Deadlifts, wall squats, side-lying leg lifts
Neck and Shoulders
Shin Splints
Calf raises, walking around on heels and tip toes alternating
Lower Back
Bird dog, cat-cow
Ankles
Plantar and Dorsi flexion with resistance band, lateral hops