LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Blocks
Bodyweight + Dumbbell Workout
Horizontal
Wall Alternating Overhead Reach
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
DB Squat to Curl to Overhead Press
Set reps weight_lbs Tempo Rest
1 8 10lbs dumbbell controlled 30 seconds
2 8 10lbs dumbbell controlled 30 seconds
3 8 10lbs dumbbell controlled 30 seconds
Reverse Lunge to Balance
Set reps Tempo Rest
1 10 slow 30 s
2 10 slow 30 s
3 10 slow 30 s
Double Suitcase Deadlift
Set reps weight_lbs Tempo Rest
1 10 10lbs dumbbell explosive 30 seconds
2 10 10lbs dumbbell explosive 30 seconds
3 10 10lbs dumbbell explosive 30 seconds
SL Bridge Ceiling Press
Set reps Tempo Rest
1 10 controlled 30 S
2 10 controlled 30 S
Scapular Floor Slides – Hook Lying
Set reps weight_lbs Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Plank Shoulder Tap
Set time Rest
1 1 Minute 30s
2 1Minute
Stretches
Circuit x 1
Pelvic Rotations – Supine
Set time
1 1 Minute
Figure Four Supine Stretch
Set time
1 1 minute
Pelvic Tilts – Supine
Set time
1 1 minute

home / Gym workout (bodyweight + dumbbells) Week 7

Work-In
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Incorporation of bodyweight and dumbbellworkouts for stability as well as stretch and recovery. This can be done in gym or at home

Recovery Blocks

Bodyweight + Dumbbell Workout
Horizontal Loading

Bodyweight /dumbbell portion of workout for stability

ULT
Wall Alternating Overhead Reach
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)

5 each arm 10 reps total

LLT
DB Squat to Curl to Overhead Press
Set Reps Weight Tempo Rest
1 8 10lbs Dumbbell lbs Controlled 30 seconds (h:m:s)
2 8 10lbs Dumbbell lbs Controlled 30 seconds (h:m:s)
3 8 10lbs Dumbbell lbs Controlled 30 seconds (h:m:s)

you can use a chair or couch for this. Also use your dumbbells at home

ULT
Reverse Lunge to Balance
Set Reps Tempo Rest
1 10 Slow 30 s (h:m:s)
2 10 Slow 30 s (h:m:s)
3 10 Slow 30 s (h:m:s)

5 resp for each leg 10 reps total for each set

LLT
Double Suitcase Deadlift
Set Reps Weight Tempo Rest
1 10 10lbs Dumbbell lbs Explosive 30 seconds (h:m:s)
2 10 10lbs Dumbbell lbs Explosive 30 seconds (h:m:s)
3 10 10lbs Dumbbell lbs Explosive 30 seconds (h:m:s)

3 sets each leg

ULT
SL Bridge Ceiling Press
Set Reps Tempo Rest
1 10 Controlled 30 S (h:m:s)
2 10 Controlled 30 S (h:m:s)

2 sets on each leg

ULT
Scapular Floor Slides – Hook Lying
Set Reps Weight Tempo Rest
1 10 lbs Controlled 30s (h:m:s)
2 10 lbs Controlled 30s (h:m:s)
ULT
Plank Shoulder Tap
Set Time Rest
1 1 Minute h:m:s 30s (h:m:s)
2 1Minute h:m:s (h:m:s)

Stretches
Circuit x 1

Home/gym post workout stretches

LAR
Pelvic Rotations – Supine
time 1 Minute
Set Time
1 1 Minute h:m:s
Figure Four Supine Stretch
time 1 minute
Set Time
1 1 minute h:m:s
LAR
Pelvic Tilts – Supine
time 1 minute
Set Time
1 1 minute h:m:s