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Caity's Workout Plan

Welcome, Caity!

Below are your workouts and schedule for July.

Click the link below to download a PDF of your workouts.

Download PDF

Workout Schedule

Follow this schedule to stimulate but not overwhelm the immune system.

MON

Cardio & Core

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Cardio & Core 

Sat

OFF

SUN

Recovery

Before Workout

Foam Roll & STretch

CORE Exercises

  • Complete x 1 set of 5-10 reps of Core Exercises (below in ‘Core & Flexibility’) before any workout.

Core Workout

  • This is a slightly lighter workout with a focus on the core and flexibility.
  • Perform exercises in a set with minimal rest between exercises x 2-3 sets total.
  • Complete this workout 1-2 times per week after a warm-up or cardio.
  • Add 10-20 minutes of LIGHT cardio after the workout if desired.

Exercise

Sets & Reps

Scorpion
x 3 x 10'' each side
Band Lateral Walks (No Video)
x 15 each leg
SL 1/2 Squat on Slider
x 10 lateral, x 10 45 degrees back, x 10 back each leg
Seated band Pull-down
x 12
Bar Good Morning (No Video)
x 10

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Strength

  • Weeks 1 & 2: Complete x 1-2 sets.
  • Weeks 3 & 4: Complete x 2-3 sets.

Exercise

Sets & Reps

Hex Bar Squat

x 6

Reverse Flys on Bench

x 10

Weighted Split Squat

x 8 each leg

Bar Upright Row

x 12

Leg Lifts with MB Over Chest

x 10 

SB Leg curls

x 15 

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Cardio Workouts

  • Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
  • Complete ‘sprints’ at a run or using an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at 70-75% of your maximum effort.
  • Recover at 40-50% of effort between intervals.
  • You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 3

Sprint x 10”

Jog x rest of the minute

Sprint x 20” 

Jog x rest of the minute

Sprint x 10”

Jog x 2-3 minutes to recover. Repeat x 2-3 sets.

Repeat this workout 2-3 times per week.

Weeks 2 & 4

Run x 9′ (minutes)

Walk x 2′ (minutes)

Continue for 25 minutes

Repeat this workout 2-3 times per week.

After Workout

STretch

  • Hold static stretches on tight areas x 10-30 seconds each. 

Foam Roll

  • Roll hamstrings and piriformis for 1-2 minutes each or until they release.

Exercise Descriptions

Core Workout

Scorpion Chest Stretch (No Video)

  • Start lying on your stomach with legs straight and arms extended at chest height.
  • Lift one leg and reach the toe behind you toward the floor next to the opposite knee, pressing the shoulder back and down to feel the stretch in the chest.
  • Use the arm on the same side as the leg lifted to support the body, palm under the elbow.
  • Hold for 3-5 seconds and slowly return to starting position and repeat on the other side.

Lateral Band Walks (NO Video)

  •  Start with a band around the ankles and feet hip width apart. The band should have medium tension.
  • Sit back slightly with the hips and bend the knees slightly so the shins are angled about 10 degrees. Keep the shoulders back and down and back flat.
  • Step sideways to shoulder width, then return feet to hip width distance, resisting the band. 
  • Walk sideways for the designated number of steps, then return the opposite direction.

Single Leg 1/2 Squat on Slider

  • Start standing with feet hip width apart and one leg on an airex pad, the other on a slider.
  • Squat until the hips are about half way to the knees, pushing the slider to the side with the toe pointed forward. Keep the shin straight up and down.
  • Sit back to engage the hamstrings, then push through the heel to stand.
  • Fully extend the hips and the knees at the top of the motion.
  • Repeat laterally, 45 degrees back, and directly back into a lunge, bending the knee slightly.

Seated Band Pull-downs

  • Start seated with a band placed above the hand, arms extended above the head with some tension in the band.
  • Pull the hands toward you with elbows at 90 degrees by the sides, pulling the shoulder blades back and down as though pinching a pencil.
  • Keep the chest up and stay leaning back slightly. Resist the upward motion of the band and return to the starting position and repeat.
  • *Seated and high band position not shown.

BaR Good Mornings (No Video)

  • Start standing with feet hip width apart, holding a bar on the shoulders with elbows under the wrists.
  • Let the chest fall forward with the back flat, shifting your weight to the heels to shift the center of gravity under the bar. Keep the knees straight but not locked and the quads engaged.
  • When the back is parallel to the floor and you feel a stretch in the hamstrings, push through the heels and engage the gluts to lift the chest and head to starting position. 
  • Fully extend the hips and the knees at the top of the motion. 

Exercise Descriptions

Strength Workout

HEX Bar Squat

  • Start standing with hands on a hex bar in a low squat position with thighs parallel to the floor, knees hip width apart and chest over the feet. The back should be flat and spine straight.
  • Push through the heels and engage the hamstrings, gluts, and quads to stand up with the weight, holding it with a tight grip. 
  • Extend the knees and hips fully with shoulders back and down, then lower to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. 
  • *Hex bar not shown.

Back Flys on Bench (NO video)

  • Start with a bench at a 45 degree incline, with your chest and hips on the bench, hands at the sides.
  • Hold the palms (or light dumbells) with the thumbs up in a neutral grip, then lift the hands up toward the shoulders and then pinch back and down, elbows extended. Return the hands to starting position and repeat.
  • Keep the core engaged, hips and chest on the bench, and head in line with the spine. Keep the shoulders down away from the ears.

Weighted Split Squats

  • Start standing on one foot in front and one foot behind you, feet hip width apart and hands behind the head. Start holding a weight on the chest, palms facing up, weight mostly on the front heel. Keep the back foot straight (heel in line with the toe). 
  • Bend both knees to lower the hips toward the ground to just below knee height, keeping the chest over the thigh and shoulders back.
  • Push through the front heel and return to standing position with the front knee fully extended (use the quad to pull the knee cap up toward the hip while standing). 
  • Keep the back flat and shoulders back and down, core engaged.

BaR Upright Rows (No Video)

  • Start standing holding a bar at the hips and elbows extended. Grip the bar with palms facing you shoulder width apart, leaning slightly forward, hips and knees slightly bent. 
  • Hold the handles with arms extended and some tension on the band with a pronated grip.
  • Bend the elbows up and pull them up toward the ceiling, keeping the wrists directly under the shoulders. When the elbows reach shoulder height, pull the scapulas back and down away from the ears and elbows over the wrists.

Double Leg Lifts, MB Over Chest

  • Lie on your back with your arms straight over the chest holding a medicine ball, feet above the hips and legs straight.
  • Lower both legs at the same time, keeping the low back on the ground, gripping the medicine ball for support and leverage.
  • Keep the low abdominals drawn in as the legs lower (you will feel a ‘catch’). Lift the legs together back to starting position, keeping the knees straight.
  • *MB not shown.

SB Hamstring Curls (No Video)

  • Lie on your back with your arms straight and the hands by the hips to support the low back, heels on the top of the ball and legs straight.
  • Press into the ball with the heels and lift the hips with the gluts, stabilizing with the hamstrings. Curl the ball toward you, heels toward the hips, then extend the legs keeping the hips held off the ground.
  • Keep the low abdominals drawn in and the gluts stabilizing as the hamstrings work.

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