Recovery Week

It's a recovery week, so...recover.
This is a 3 day program. You choose which 3 days on which you will train. The other days of the week you should do some light cardio for 20 to 30 minutes, like swimming, brisk walking, jumping rope, etc.

Day 1
A) Warm-up well
B) Sprint/Push up combo
Find an open area where you can sprint for 15 seconds, or about 100 yards.
Sprint for 15 seconds, then immediately drop and do 10 strict push-ups.
Walk back to your starting line then immediately sprint and perform the push-ups again.
Perform between 10 to 15 sets.

Day 2
A) Warm up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible of each exercise in 20 second increments for 3 complete rounds.
1) Jumping Squat x 20 seconds (Squat and jump into the air)
2) Squat x 20 seconds
3) Hold in Bottom Squat Position x 20 seconds
This should take you 60 seconds. Repeat 3 times for a total of 3 minutes.
C) Push-up with Lateral Arm Extension & Rotation and Hip/Thigh Extension Combo
1) Push-up with lateral arm extension & rotation x 10
Perform a push-up, then at the top of the movement and in a controlled manner, extend one arm with the thumb pointing to the ceiling (left or right) straight out in front of you in the direction of your head. Your arm should be by your ear. Pinching your shoulder blades and keeping the thumb pointed to the ceiling, slowly and under control, sweep your hand around to your side then bring it to the floor. Do another push-up then reach and rotate with the opposite arm. Repeat until all repetitions are performed.
2) Rest for 30 seconds
3) Hip/Thigh Extensions x 15 L & R (click the link for a demo)
15 on the right side, 15 on the left side.
4) Rest for 30 seconds
5) Repeat these 2 exercise for 3 to 5 rounds

Day 3
A) Warm up well
B) Combo set
Perform a series of repetitions, from 12 down to 4, in the following 5 exercise set as quickly as you can. Rest as needed. Click the link for a demo.
1) One Leg Elevated Push-ups (6 right and 6 left)
2) Reaching SLDL (Left & Right side)
3) Prisoner Siff Squat
4) Side Plank Reach & Rotate (Left & Right side)
5) Horizontal Row
Begin with exercise #1 and perform 12 repetitions for each exercise (on both the left and right side where called for) as quickly and efficiently as possible. Immediately return to exercise #1 and go through the order performing 10 repetitions for each movement, then 8, 6 and finally 4. Rest as needed.

If you have any questions about these routines, please email me: Steve@firestormfitcamps.com