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Caity's Workout Plan

Welcome, Caity!

Below are your workouts and schedule for October.

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

Modified Push-up Position Walk-Outs (No Video)
x 5 out and back
Band Forward/ Back Walks (No Video)
x 2 laps
Supine Bar Shoulder Press (No Video)
x 20
Alternating Knee Drive on Bench (No Video)
x 10
Leg Lifts in Modified Side Plank
x 8 each

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

Bar Squat

x 15 @ 35#

Bar Bent Over Rows

x 8 @ 35#

Bar Hip Extension (No Video)

x 12 @ 35#

DB Shoulder Shrugs (No Video)

x 15 @ 10#

Weighted Sit-up

x 10 @ 5#

Stability Ball Leg Lifts

x 10

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 15 seconds; Jog x 45 seconds

Repeat x 3 minutes; Jog 1 minute to recover

Continue for 20 minutes

Repeat this workout 2-3 times per week.

Weeks 2 & 4

Jog x 5 minutes

Walk x 5 minutes

Continue for 20 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

Modified Push-up Walk-Outs (No Video)

  • Start in push-up position with the hands directly under the shoulders and knees on the ground. 
  • Hold the arms straight with hands under shoulders and on knees and a straight line between the head, shoulders, hips, and knees. 
  • Walk the hands away from the knees with the elbows straight, using the gluts and abdominals to keep the chest off the ground. 
  • Walk the hands back toward the hips to starting position and repeat. 

Forward /Back 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 forward with the left foot, keeping the feet at least hip width apart, and the right foot down. Shift the weight to the left foot, then bring the right foot forward past left in a walking motion. 
  • When all repetitions forward are complete, step backward for the same number of steps. Keep tension in the band at all times and the hips tilted back slightly and back flat while walking. 

Supine Shoulder Press (No Video)

  • Start lying on your back, knees bent and feet on the floor, holding a light bar across the chest with elbows bent.
  • Keeping the core engaged, extend the elbows and press the bar above the chest with the triceps until the shoulders are off the ground. Return the hands to starting position and repeat.

Bridge on Stability Ball

  • Start lying on your back with the knees bent and the feet on a stability ball about half way to the top. 
  • Pressing down into the ball and toward the ground using the gluts and hamstrings, Lift the hips into bridge position and fully extend with the gluts.
  • Lower the hips to the floor and repeat, keeping the abdominals drawn in and shoulders back and down.

Side Leg Raises in Modified Plank Position (No Video)

  • Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips.
  • Straighten the top leg and lift it up as high as possible with the side glut (glut medius), keeping the core engaged and hips stacked (one directly on top of the other) and the heels together.
  • Place one hand on the top hip to stabilize the hip and feel the muscle engage.
  • *Modified plank position not shown.

Exercise Descriptions

Strength Workout

Bar Squat

  • Start seated with a bar on your back, thighs parallel to the floor, knees hip width apart and chest over the feet. The back should be flat and spine straight. Hold the bar with the palms up, on top of the shoulders below the cervical spine.
  • Push through the heels and engage the hamstrings, gluts, and quads to stand up with the weight, holding the bar with a tight grip. 
  • Extend the knees and hips fully with the gluts, then lower to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. 
  • *Keep the elbows extended at all times.

Bar Bent Over Rows

  • Start in a low, athletic position, with one hand on the bench and a flat back (hips and shoulders parallel with the ground).
  • Hold the weight with a pronated grip under the shoulder with the arm extended, then pull the elbow to 90 as if into the back pocket, feeling a pinch in the shoulder blades. 
  • Keep the shoulder back and down and square to the ground as you pull, then return the hand to starting position.

Bar Hip Thrust

  • Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
  • Place a bar directly over the hips at the very tops of the thighs, holding the bar in place with both hands.
  • Push through both heels and extend the hips until they are in line with the shoulders and knees, squeezing the gluts together to fully extend the hips.
  • Hold for 1-2 seconds and return to the floor, reset, and repeat for designated number of reps. 
  • *Bar and double leg not shown.

DB Shoulder Shrugs (No Video)

  • Start standing holding two dumbells with the palms facing each other and elbows extended.
  • Lift the shoulders toward the ears, then pull scapulas back and down.
  • Return the hands to starting position and repeat.
  • Hold a tight grip on the dumbells and the knees soft.

Weighted Sit-up

  • Start seated with the hands holding a weight on the chest.
  • Lie back to the ground, reaching the chest back and up quickly to sit up with the elbows wide.
  • Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom. 
  • *Weight on chest not shown.

SB Leg Lifts

  • Lie on your back with your arms straight and the hands under the hips to support the low back (for a challenge, place the arms by the sides).
  • Start holding a stability ball between the feet above the hips, and lower the ball with the back on the ground. 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.
  • *Stability Ball not shown

919.423.2005

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