7/28/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#3
AM
Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Burpees - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each
Mini-Mobility Circuit
Airbike/Row - 5 min
Foam Roll/Mobility Drills - 5 min
x3
PM
Walking - 30 min
Barkadion TB Logs
Re: Barkadion TB Logs
Last edited by Barkadion on Sat Jul 29, 2023 7:38 pm, edited 1 time in total.
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
7/29/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#4
AM
Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Burpees - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Pullup Bar Dead Hang - 30 sec
Foam Roller & lacrosse ball circuit - 3 min
Circuit #2
Pushups - 10
Rings Inverted Rows - 10
x 5
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
Airbike
x 15 min
PM
Walking - 30 min
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#4
AM
Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Burpees - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Pullup Bar Dead Hang - 30 sec
Foam Roller & lacrosse ball circuit - 3 min
Circuit #2
Pushups - 10
Rings Inverted Rows - 10
x 5
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
Airbike
x 15 min
PM
Walking - 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
7/30/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#5 (training outside)
AM
Warm-up
Walking - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Leg side swing - 1 min
Leg front/back swing - 1 min
Calf/Shin Warm-up - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Pullup Bar Dead Hang - 30 sec
Circuit #2
Power walk - 4 min
Squats - 20
Power walk - 4 min
Walking Lunges - 10/side
x 5
Cool-down walk
x 15 min
PM
Cycling
x 30 min
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#5 (training outside)
AM
Warm-up
Walking - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Leg side swing - 1 min
Leg front/back swing - 1 min
Calf/Shin Warm-up - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Pullup Bar Dead Hang - 30 sec
Circuit #2
Power walk - 4 min
Squats - 20
Power walk - 4 min
Walking Lunges - 10/side
x 5
Cool-down walk
x 15 min
PM
Cycling
x 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
7/31/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#6
AM
Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Leg side swings - 1 min
Leg front/back swings - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each
PT Reset
Swimmers - 30 sec
Hip Rills - 10/side
Arm Haulers - 15
Reverse Pushups - 15
Birds - 15
Plank - 1 min
Side Plank (L) - 30 sec
Side Plank (R) - 30 sec
Dirty Dogs - 10/side
Bear Crawls - 30 m
Airbike
x 30 min
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#6
AM
Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Leg side swings - 1 min
Leg front/back swings - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each
PT Reset
Swimmers - 30 sec
Hip Rills - 10/side
Arm Haulers - 15
Reverse Pushups - 15
Birds - 15
Plank - 1 min
Side Plank (L) - 30 sec
Side Plank (R) - 30 sec
Dirty Dogs - 10/side
Bear Crawls - 30 m
Airbike
x 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/1/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#7
AM
Warm-up
Airbike - 5 min
Foam Roller and Lacrosse Ball sequence
Bird Dog
Glute Bridge with Arm Reach
Spiderman Walks
Lunge Streatch
Yoga Pushups
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Leg side swings - 1 min
Leg front/back swings - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Pigeon stretch
Side :urge with Arma reach
Circuit #3
Jumping Jacks - 10
Pushups - 10
x 5
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
PT Reset
Swimmers - 20
Hip Rolls - 10/side
Arm Haulers - 20
Reverse Pushups - 20
Birds - 20
Plank - 1 min
Dirty Dogs - 15/side
Bear Crawls - 30 m
PM
Cycling - 30 min
Walkinbg - 30 min
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#7
AM
Warm-up
Airbike - 5 min
Foam Roller and Lacrosse Ball sequence
Bird Dog
Glute Bridge with Arm Reach
Spiderman Walks
Lunge Streatch
Yoga Pushups
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Leg side swings - 1 min
Leg front/back swings - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Pigeon stretch
Side :urge with Arma reach
Circuit #3
Jumping Jacks - 10
Pushups - 10
x 5
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
PT Reset
Swimmers - 20
Hip Rolls - 10/side
Arm Haulers - 20
Reverse Pushups - 20
Birds - 20
Plank - 1 min
Dirty Dogs - 15/side
Bear Crawls - 30 m
PM
Cycling - 30 min
Walkinbg - 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/2/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#8 (Mini-Mobility day)
AM
Warm-up
Airbike - 10 min
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each
Mini-Mibility Circuit #3
Rowing - 5 min
Foam Roll/Mobility drills - 5 min
x 3
Cool-down
Airbike - 10 min
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#8 (Mini-Mobility day)
AM
Warm-up
Airbike - 10 min
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each
Mini-Mibility Circuit #3
Rowing - 5 min
Foam Roll/Mobility drills - 5 min
x 3
Cool-down
Airbike - 10 min
Last edited by Barkadion on Thu Aug 03, 2023 10:50 am, edited 1 time in total.
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/3/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#9
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Circuit #4
Airbike - 5 min
Squats - 20
Lunges - 10/side
x 3
Finisher
Pullups
Cool-down
Airbike - 5 min
Stretching
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#9
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Circuit #4
Airbike - 5 min
Squats - 20
Lunges - 10/side
x 3
Finisher
Pullups
Cool-down
Airbike - 5 min
Stretching
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/4/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#10
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 15
PT Reset
Swimmers - 20/side
Hip Rills - 10/side
Arm Haulers - 20
Reverse Pushups - 20
Birds -20
Plank - 1 min
Side Plank (L) - 30 sec
Side Plank (R) - 30 sec
Dirty Dogs - 20/side
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
Hill Walks
x 15 min
PM
Walking
x 30 min
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#10
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 15
PT Reset
Swimmers - 20/side
Hip Rills - 10/side
Arm Haulers - 20
Reverse Pushups - 20
Birds -20
Plank - 1 min
Side Plank (L) - 30 sec
Side Plank (R) - 30 sec
Dirty Dogs - 20/side
Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each
Hill Walks
x 15 min
PM
Walking
x 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/5/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#11
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Circuit #5
Plank - 1 min
Dips - 10
Pullups - 5
x3
Hill Walks with Shadow Boxing
x 20 min
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#11
AM
Warm-up
Airbike - 6 min
Dynamic mobility drills
Circuit #5
Plank - 1 min
Dips - 10
Pullups - 5
x3
Hill Walks with Shadow Boxing
x 20 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/6/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#12
AM
Warm-up
Airbike - 5 min
Dynamic mobility drills
Circuit #5
Jumping Jacks - 10
Pushups - 10
Ring Inverted Rows - 10
x5
Lightweight Shoulder Workout
x 7.5 lbs/each
Hill Walks with Shadow Boxing
x 20 min
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#12
AM
Warm-up
Airbike - 5 min
Dynamic mobility drills
Circuit #5
Jumping Jacks - 10
Pushups - 10
Ring Inverted Rows - 10
x5
Lightweight Shoulder Workout
x 7.5 lbs/each
Hill Walks with Shadow Boxing
x 20 min
Last edited by Barkadion on Tue Aug 08, 2023 5:43 pm, edited 1 time in total.
"Man is what he reads." - Joseph Brodsky