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Carole’s PPS Routine

“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
Dumbbell Chest Press


Low Dumbbell Press

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


Inverted Row (TRX High-Back / Low back) – strap length: “short”

One-Arm Dumbbell Row
One-Arm Dumbbell Row


High-Back Dumbbell Row

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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

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

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

Hamstring BridgeHamstring Bridge (progressed)Hamstring Bridge (One Leg)
Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds

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Perform these Supplementary Exercises once a week, 2 sets of 10 repetitions of each.

Lying Hip Abduction
Hip Abduction (Lying, Standing)

Dumbbell External Shoulder Rotation

External Shoulder Rotation (Dumbbell, Band, OR TRX)

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

How to Stretch When You Have IT Band PainPilates to strengthen and stretch your Hips — Cisco Pilates
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

 

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