Week #2: Monday February 9 - Saturday February 14, 2015

Monday February 9, 2015
“No horse ever gets anywhere until he is harnessed.  No steam or gas ever drives anything until it is confined.  No Niagara is ever turned into light and power until it is tunneled.  No life ever grows great until it is focused, dedicated, disciplined.” – Harry Emerson Fosdick
A – Warm Up
B – Marvelous Monday Muscle Making Madness!!
30/30 X 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Atomic Push Up
4 – Band Resisted Hinge
5 – Suitcase Carry
C – Finish: 15/15 Skater's Hop w/Lateral Reach, Beast Crawl, DB Sprint Arms, Tunnel Hops

Tuesday February 10, 2015
“Always seek out the seed of triumph in every adversity.” – Og Mandino
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up (L&R x 5 ea)
2 – Prisoner Squat
3 – SL Hinge w/Rotational Reach (L&R x 5 ea)
4 – Lunge Stance 1 Arm DB Row (L&R x 5 ea)
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Squat Jump, DB Speed Punch

Wednesday February 11, 2015
“Don’t be careful. You could hurt yourself.” – Byron Katie
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 rounds then 1 minute rest & switch stations.
1A – DB Squat & Press
1B – KB Swing
2A – Bag Work
2B – Slide Mountain Climb
3A – Beat The Drum w/ Cossack Squats
3B – Prowler Push & Pull
C – Finish: 10/3 Core Stability – Bird Dog Hold, Dead Bug Hold (L & R), Side Lying Hip Extension Hold (L & R)

Thursday February 12, 2015
“The status quo sucks.” – George Carlin
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Underhand Grip Row
3 – DB Reverse Lunge & 1 Arm Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Horizontal Jacks

Friday February 13, 2015
“I don’t want to die without any scars.” – Chuck Palahniuk
A – Warm Up
B – 30/30 Friday Training
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Band Resisted Psoas Activation Crunch
2 – Lunge Stance 1 Arm DB Row
3 – Corkscrew Push Up
4 – SL Hinge w/ KB
5 – MB Kneeling Walkouts
C – Finish: 20/10 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Nordic Sprint Arms

Saturday February 14, 2015
“Mistakes are the portals of discovery.” – James Joyce
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 L&R
2A – Body Saw x 10
3A – Rambo Presses x 10 L&R

1B – KB or DB Cossack Squat x 10 L&R
2B – Pike x 10
3B – Scap Push Up x 10

C – Finish: Coach Steve's Sculpted Shoulder Finisher…

Week #1 Of Training Cycle #2 - Monday February 2 thru Saturday February 7, 2015

Monday February 2, 2015
“Praise the bridge that carried you over.” – George Colman
A – Warm Up
B – Magnificent Monday Mayhem…
30/30 x 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Reverse Lunge & Band 1 Arm Row
4 – Atomic Push Up
5 – Farmers Walk
C – Finish: 15/15 Tunnel Hop, Beast Crawl, Squat Jump, Hands Over The Line

Tuesday February 3, 2015
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” at each station with 1 minute rest & transition between stations
1A – Prisoner Squat
1B – Push Up w/4 sec Pause
2A – Band Braced Dead Bug
2B – Mountain Climb
3A – DB Plank Row
3B – Prone Cobra Hold
4a – Slide Ham Curls
4b – MB SL Hinge & Reach
C – Finish: 15/15 Bag Work, Reverse Bear Crawl, Skaters Hop, Tunnel Hop w/MB

Wednesday February 5, 2015
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 30 secs work, 30 secs “rest” X 4 rounds.
1 – Plank Slide Jacks
2 – Prowler Sprint
3 – Band Tug-O-War
4 – Bag Work
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L&R, Glute Medius Isolation Hold L&R

Thursday February 5, 2015
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank w/Reach & Row
4 – One Leg Elevated Squat & Band Pull Apart
C – Finish: 8/12 MB Squat Jump & Mountain Jump

Friday February 6, 2015
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
40/20 X 4
1 – Spiderman Push Up w/4 sec Pause
2 – Gallows Transverse Grip Row
3 – Step Up w/MB O/H Reach
4 – DB SL Hinge
5 – KB Cossack Squat
C – Finish: 15/15 Twist Mountain Jump, DB Speed Punch, Bear Crawl, Skater Hop w/Reach

Saturday February 7, 2015
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Dead Bug Hold

2A – Bulgarian Squat
2B – SL Hip Extension Hold

3A – Gallows Row
3B – Gallows "Y" Plank Hold
C – Finish: 2 Minute Drill – DB Speed Punch & Mountain Climb