Barkadion TB Logs

[Barkadion]

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]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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

[Barkadion]

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