Barkadion TB Logs

[Barkadion]

8/7/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#13

AM
Warm-up
Airbike - 5 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

Circuit #6
Rowing - 5 min
Squats - 15
x 3

PM
Hill Walks
x 30 min

[Barkadion]

8/8/23
Block#63 Stew Smith's Foundation Rebuilding
Week#2, Day#14

AM
Warm-up
Airbike - 5 min
Dynamic mobility drills

Circuit #5
Jumping Jacks - 10
Pushups - 10
Ring Inverted Rows - 10
x4

Lightweight Shoulder Workout
x 7.5 lbs/each

PT Reset
Swimmers - 20
Hip Rolls - 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

[Barkadion]

8/9/23
Block#63 Stew Smith's Foundation Rebuilding
Week#3, Day#15 (Mini-Mobility day)

AM
Warm-up
Airbike - 8 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
Airbike - 5 min
Foam Roll/Mobility drills - 5-7 min
x 3

[Barkadion]

8/10/23
Block#63 Stew Smith's Foundation Rebuilding, Part#1 (Beginner)
Week#3, Day#16

AM
Warm-up
Airbike - 5 min
Dynamic Mobility Drills

Circuit #6
MJDB #2 (picking up DB from the floor/Curl/OHP) - 10
Squat/Linges - 10
x 5

LWWS

PM
Mobility Drills, PT
Walking - 45 min

[Barkadion]

8/11/23
Block#63 Stew Smith's Foundation Rebuilding, Part#1 (Beginner)
Week#3, Day#17

AM
Circuit #7
Airbike - 3-5 min
Crunch Circuit/PT Reset
x 50 min

PM
Mobility Drills, PT
Walking - 45 min

[Barkadion]

8/12/23
Block#63 Stew Smith's Foundation Rebuilding, Part#1 (Beginner)
Week#3, Day#18

AM
Warm-up
Airbike - 5 min
Dynamic Mobility Drills

Circuit #8
Pushups - 10
Ring Rows - 10
Squats - 15
x 4

PM
Mobility Drills, PT

[Barkadion]

8/13/23
Block#63 Stew Smith's Foundation Rebuilding, Part#1 (Beginner)
Week#3, Day#19

AM
Circuit #9
Airbike/Rowing - 5 min
Crunch Circuit/Dynamic Mobility Drills/Foam Rolls - 3 min
x 60 min

PM
Cycling - 40 min

[Barkadion]

8/14/23
Block#63 Stew Smith's Foundation Rebuilding, Part#1 (Beginner)
Week#3, Day#20

AM
Warm-Up
Foam Roll, Dynamic mobility drills.

Circuit #10
Push-Ups - 10
Squat - 20/Double Crunch - 20
x 5

Circuit #11
Airbike - 3 min
PullUps - 3-5
x 20 min

[Barkadion]

8/15/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#1

Warm-Up
Foam Roll, Dynamic mobility drills.

Circuit #12
Jumping Jacks - 10
Push-Ups - 10
Double Crunches - 10
x 5

LWS

Circuit #13
Rowing - 5 min (Increasing intensity each min)
MJDB#1 - 10
Reverse Crunches - 20
Push-Ups - 10
Plank - 1 min
Ring Rows - 15
x 3

LWS

Cool-Down
Airbike - 10 min

[Barkadion]

8/16/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#2

Warm-Up
Foam Roll, Dynamic mobility drills.

Circuit #14
Hill Walking - 10 min
Squats/Lunges - 10
x 50 min