PROTOCOL
- 1 hr day
- ~25 exercises
- 3x/wk HIIT
Backward Sled 5 minutes
Stretches
- Kneeling shin
- Pancake
- Hip flexor
- Couch
- Poliquin step ups, 6x10, each leg
- Slant board squats, 3x10
- ATG Split squats, 3x10
- Face pulls, 3x10
- Butterfly, 3x10
- Tricep extensions, 3x25
- Band pull apart (back muscles), 3x10
- Nordics, 3x10
- Reverse Nordics, 3x10
- Tibialis raises, 3x20
- IsoTib ankle rotations (each), 3x10
- Pull ups, 3x10
- Leg raises (for abdomen), 1x50
- Obliques (each side, on a hyperextension), 1x50
- Back extensions (on a hyperextension), 1x25
- Seated calf raises, 3x25
- 10 min HIIT (M,W,F)
- Hiking on weekends
