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This routine will be mixed with the Track Legs Routine.
Track Arms: T/Th
Track Legs: M/W
Friday, Saturday and Sunday will be Sprints, Plyos, Hurdles
Push Up with Feet Elevated
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3x7 reps |
rest: 30s
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Pull Ups
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3x5 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x5 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 6s
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Jump Rope
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1x0 reps |
rest: 1s
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Barbell High Inverted Row
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3x7 reps |
rest: 20s
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Barbell Squat
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3x5 reps |
rest: 60s
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Dumbbell Step Ups
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3x12 reps |
rest: 60s
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Hamstring Curl with Ball
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3x12 reps |
rest: 30s
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Single Leg Squat
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3x8 reps |
rest: 45s
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Bridged Straight Leg Raise on Ball
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3x10 reps |
rest: 45s
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Push Up with Feet Elevated
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3x7 reps |
rest: 30s
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Pull Ups
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3x5 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Barbell High Inverted Row
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3x7 reps |
rest: 20s
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Barbell Bench Press
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3x5 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 6s
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Jump Rope
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1x0 reps |
rest: 1s
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Barbell Squat
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3x5 reps |
rest: 60s
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Dumbbell Step Ups
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3x12 reps |
rest: 60s
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Single Leg Squat
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3x8 reps |
rest: 45s
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Hamstring Curl with Ball
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3x12 reps |
rest: 30s
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Bridged Straight Leg Raise on Ball
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3x10 reps |
rest: 45s
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Air Bike
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1x100 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x10 reps |
rest: 60s
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Reverse Crunch
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3x25 reps |
rest: 60s
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Alternate Heel Touchers
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1x100 reps |
rest: 60s
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Sit Up
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1x100 reps |
rest: 60s
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Twisting Floor Crunch
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3x25 reps |
rest: 60s
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Abdominal Pendulum
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3x8 reps |
rest: 60s
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Side Jackknife
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2x50 reps |
rest: 60s
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Tuck Crunch
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1x100 reps |
rest: 60s
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Oblique Crunches with Bench
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3x8 reps |
rest: 60s
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Lower Abdominal Hip Roll
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3x8 reps |
rest: 60s
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Cross Legged Erector Spinae
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3x8 reps |
rest: 60s
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Overhead Stretch
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3x8 reps |
rest: 60s
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Standing Lateral Stretch
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3x8 reps |
rest: 60s
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Exercise Ball Reverse Supine Bridge
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3x8 reps |
rest: 60s
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Extended Arm Child Pose
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3x8 reps |
rest: 30s
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Supine Straight Leg Hamstring Stretch on Exercise Ball
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3x8 reps |
rest: 60s
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Glute Kickback
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3x12 reps |
rest: 60s
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Hip Adduction
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3x15 reps |
rest: 30s
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Standing Glute Kickback
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3x5 reps |
rest: 20s
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Single Leg Glute Bridge
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3x7 reps |
rest: 30s
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Hip Abduction
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3x12 reps |
rest: 60s
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Hip Flexion
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3x12 reps |
rest: 60s
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Fire Hydrants
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3x12 reps |
rest: 60s
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Hip Hikes
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3x12 reps |
rest: 60s
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