Workout Routine

Morning Mobility, Core, and FT

by cweitz

If not morning workout

Workouts

Mobility

Pumps

Set
Intensity
Weight
Reps
Rest time
1
8
20 sec

Pumps

1 sets

hip bridges

Set
Reps
Rest time
1
5
5 sec
2
5
5 sec

hip bridges

2 sets

Greatest Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Greatest Stretch

1 sets

Upper back roll out

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Upper back roll out

1 sets

halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec

halo

2 sets

Goblet Squat Hold

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Goblet Squat Hold

2 sets

low windmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

low windmill

4 sets

Lat stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Lat stretch

4 sets

Baseline Core

Curl up

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Curl up

4 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

side plank

4 sets

bird dog crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

bird dog crunches

2 sets

single-leg glute bridges

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

single-leg glute bridges

4 sets

FT

FT

Set
Intensity
Weight
Reps
Rest time
1
30 sec

FT

1 sets