Leverage your Body's Strength

“Every-Other Day” Routine

Perform this routine every-other day or at least twice a week with one day or more days of rest between workouts.

Jump to:

• Warm-up
• Resistance Training
  • Push
  • Pull
  • Squat
  • Core
  • Supplementary Exercises
  • Stretches
• Notes

Warm-up

6 minutes of warm-up (walk, bicycle, elliptical, etc. Any low-intensity exercise that will cause you to break a sweat.)

Resistance Training

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Push – Choose 2 sets x 10 repetitions of any of the following exercises:

Assisted Push-Up (TRX or Horizontal Bar) – strap length: “long”

Dumbbell Chest Press

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Pull – Choose 2 sets x 10 repetitions of any of the following exercises:

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Squat – Choose 2 sets x 10 repetitions of any of the following exercises:

Squat (Row-Assisted) – strap length: “shortest”

Squat

Reverse Lunge (TRX or full Body Weight)

Step-up

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Core Exercises (OPTIONAL)

Pelvic Tilt   1 set x 8 reps

Bridge (Knee, Full, One-Leg, OR Dynamic)     2 times for 30 seconds

Side Bridge (knees bent, full, OR progressed)    2 times for 20 seconds

Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds

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External Shoulder Rotation (Dumbbell, Band, OR TRX)

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Stretches (OPTIONAL) – Hold each stretch once (per side, where applicable) for 30 seconds

Piriformis/outer thigh (supine,  sitting on ground or seated in a chair)

Butterfly/inner thigh (seated or supine)

Hip Flexor Stretch

Quadriceps Stretch

Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)

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Notes