Glenn Ireland - WellLife Wellness

Glenn's Workout Plan

Welcome, Glenn!

Below are your workouts and schedule for April.

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

Workout Schedule

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

MON

Strength

Tue

Recovery

Wed

Cardio & Core

Thu

OFF

Fri

Strength

Sat

Recovery

SUN

Cardio & Core

Before Workout

Foam Roll

Lightly roll 5-10 times on tight areas to increase blood flow.
Roll piriformis, hamstrings, calves, IT bands, mid-back, upper back, and lats.
Roll x 5 minutes total.

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch calves, piriformis, hamstrings, chest, shoulders, neck, and low back.
Repeat x 3-5 times per area.
Stretch x 5 minutes total.

Strengthen

Complete core workout below before and/or after strength exercises 1-2 times per week.

Core

Complete x 1-2 sets after a strength or cardio workout.

Exercise

Sets & Reps

Inchworms (No Video)

x 2 down and back

Walking Single Leg Deadlift

x 2 down and back

Split Squats

x 10 each side @10#

Low Abdominal Leg Lifts + Reverse Crunch

x 10 each side

Bridge Curls on SB (No Video)

x 15 ach side

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

DB Front Squat

x 10 @15#

Overhead Squat

x 12

Band Paloff Press (No Video)

x 10 each side

Seated Single Leg Raises

x 10 each side

Side Lying External Rotations

x 10 each side

MB Sit-ups

x 15 each side @6#

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

Cardio Workouts

Day 1 Workouts are done ideally on an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at the intervals suggested, 1x/ week.
Day 2 workouts may be jogging, focusing on proper running technique and stopping to stretch if needed.
Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
Calculate your heart rate zones or use a scale of ‘rating of perceived exertion’ from 1-10 (10 being hardest).
You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 2

Bike @70% x 4 minutes

Bike @50% x 3 minutes

Continue for 20 minutes

Repeat this workout 2-3 times per week.

Weeks 3 & 4

Bike @70% x 5 minutes

Bike @50% x 2 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

Inchworms (no Video)

Start standing facing a hallway or space about 20 feet long, with good posture and core engaged.
Reach toward the ground to a forward fold and place the hands about 1 stride in front of the feet, shoulder-width apart, and walk out to push-up position.
When you are in full plank, start walking the feet back to toward the hands with the legs straight but knees not locked, flexing and extending only at the ankle.
When you are in forward fold position, start walking the hands out to the next plank, just like an inchworm!

Walking Single leg Deadlifts

Start standing one 1 leg with a slight bend in the knees and bend in the hips, holding the hands palms resting on the upper thighs.
Shift your weight to the heel and lower the palms along the thighs until they reach the knees. Reach toward the ground, keeping the quad engaged and the hips square.
Push through the heels to return to standing, with a flat back, shoulders back and down, and head in line with the spine. Take step and continue on the other leg.
*Single leg not shown. If you feel you will lose your balance, touch the other foot down briefly or complete next to a wall.

Split Squats

Start standing on one foot in front and one foot behind you, feet hip width apart and hands behind the head. Keep your weight mostly on the front heel, back foot straight.
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.

Low Abdominal Leg Lifts with Reverse Crunch

Lie on your back with your arms by the sides ‘cradling’ the hips, or place a towel under the low back, slightly rolled, just above the waist. Lift the feet above the hips, knees straight but not locked.
Hold the low abdominals engaged by pushing the towel into the floor, then lower both legs toward the floor until the heel almost touches the ground, without rocking sideways.
Reengage the low abdominals as you return the foot to starting position and complete a reverse crunch, lifting the hips off the ground slightly while feet point toward the sky. Hold the hips as still as possible and breath normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.

Bridge Curls on Stability Ball (No Video)

Start lying on your back with the feet directly on the top of a stability ball, about 2-3 inches apart.
Lift the hips into bridge position, pushing down through the heels to balance on the ball.
Holding the hips up using the gluts and pull the heels toward the hips with the hamstrings.
Slowly extend the legs back to starting position using the quads, but do not lock the knees, repeating immediately.
Keep the abs drawn in and hips in line with the knees while the legs move.

Exercise Descriptions

Strength Workout

Dumbell Front Squat

Start standing with the feet hip width apart, hands holding two dumbells at the shoulders, elbows directly under the wrists and palms facing each other (neutral grip).
Keeping the chest tall and resisting the weight by pressing up slightly, bend the knees and sit back until the thighs are parallel to the ground.
Sit tall and push through the heels to stand to full hip extension. Keep the back flat and knees in line with (and slightly forward of) the toes, and do not let the heels lift off the floor.
*Two dumbells not shown.

Overhead Squat

Start standing with the feet hip width apart, holding the hands clasped gently with the elbows extended above the head.
Bend the knees and sit back until the thighs are parallel to the ground.
Sit tall and push through the heels to stand to full hip extension. Keep the back flat and knees in line with (and slightly forward of) the toes, and do not let the heels lift off the floor.

Band Paloff Press (No Video)

Start standing facing perpendicular to a band secured a chest height, holding the band on the chest with elbows at 90 degrees.
Press forward until the elbows are straight, keeping the chest and hips still. Bend the elbows to return the hands to chest at 90 degrees.
Repeat, keeping the fee grounded and knees slightly bent.

Seated Single Leg Raise

Sit on a bench or raised surface with one knee bent and foot on the floor, the other leg straight with the toe pulled up toward the shin.
Holding the low abdominals engaged and leaning back slightly, lift the straight leg with the quad holding the knee extended and toe held up toward the shin.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
*Seated position not shown.

Side Lying Shoulder External Rotations

Start lying on one side with the knees bent at 90 degrees and hand supporting the head. Keep the feet in line with the hips.
Place one hand by the side, elbow at 90 degrees, with a towel or soft object between the elbow and side.
Starting with a neutral grip and one thumb up, turn the thumb to a supinated grip as you lift the hand from in front of the body as far backward as possible.
Do not turn the hips or shoulders as you rotate the arm backwards. Return the grip to neutral each rep.

MB Sit-up

Start seated with the hands clasping a medicine ball overhead with elbows and knees slightly bent, feet on the ground.
Lie back to the ground reaching the hands and ball back overhead to stretch the upper abdominals, then sit up quickly as soon as the shoulders touch the ground.
Pause at the top with the medicine ball directly overhead (do not pass the hips)
Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom.
*Medicine ball not shown.