Week #1 - Monday March 2 - Saturday March 7, 2015

Monday March 2, 2015
“Attention to health is life's greatest hindrance.” – Plato
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – Goblet Squat
3 – Gallows Row
4 – Hip Extension Heel Walks
5 – Suitcase Carry
C – Finish: 15/15 Jump Squat, Mountain Climb, Tunnel Hops, Hands Over The Line

Tuesday March 3, 2015
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm-up and Hip Mobility
B – 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up
3 – Lunge Stance Hold & 1 Arm Band Reach & Row
4 – DB “V” Seated Press
5 – KB Swing
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Core Stability S-2-S Swing

Wednesday March 4, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Crashing Waves
2 – Band Resisted Skaters Hop
3 – KB Squat & Step
4 – Bag Work
5 – Slide Mountain Climb
C – Finish: 10/3 Long Plank Hold, Side Lying Glute Medius Hold L&R, Dead Bug Hold L&R

Thursday March 5, 2015
“Be careful about reading health books. You may die of a misprint.” – Mark Twain
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Hop
2 – Walking Lunge w/ MB Woodchop
3 – DB Squat & Press
4 – Push-up & DB Transfer
5 – Underhand Gallows Row
C – Finish: 20/10 Low Squat w/Pulse, Push Up w/Pulse, Jumping Jacks, Skaters Hop

Friday March 6, 2015
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” – A.J. Materi
A – Warm Up
B – Continuous 20 Minute Routine
1 – Siff Squat X 10
2 – Push Up w/ Extension X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 8/12 Sprints

Saturday March 7, 2015
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – Plank Row – L
2 – Plank Row – R
3 – Band Resisted Palloff Hold w/ Squat
4 – 1/2 Kneeling Band Halo's
5 – Ab Slides
6 – DB English Press

Week #4 - Monday February 23 - Saturday February 28, 2015

Monday February 23, 2015
"We are all born ignorant, but one must work hard to remain stupid." - Benjamin Franklin
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Catch Position or Goblet Squat
4 – Band Resisted SL Hip Extension
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops

Tuesday February 24, 2015
"No such thing as spare time. No such thing as free time. No such thing as down time. All you've got is life time. Go!" – Henry Rollins
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Band Resisted Knee Friendly Lunge w/ Anterior Reach
2 – Farmers Walk
3 – One Arm Gallows Row
4 – Step Up & Reach w/ MB
C – Finish: 15/15 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks

Wednesday February 25, 2015
“Take the attitude of a student, never be too big to ask questions, never know too much to learn something new.” – Og Mandino
A – Warm Up
B – Conditioning Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – DB Speed Punch
3 – Gallows Pikes or Sliding Pikes
4 – KB Swings
5 – Band Resisted 1 Step Sprinters Start
C – Finish: 10/3 Core Stability – Wide Out Hold, Table Top Thoracic Stretch Hold, Bird Dog Hold, SL Hip Extension Hold (L & R)

Thursday February 26, 2015
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Reverse Lunge & 1 Arm Band Row
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop w/ Lateral Reach
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place

Friday February 27, 2015
“Sometimes you’re the windshield; sometimes you’re the bug.” – Mark Knopfler
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – Rear Leg Elevated KB Loaded Split Squat
2 – Mountain Climb to Burpee
Superset Station#2:
1 – Band Pull Through
2 – Bag Work
Superset Station#3:
1 – Push Up to Scap Push Up
2 – Prowler Push & Pull
C – Finish: 15/15 Tunnel Hop, DB Sprint Arms, Bear Crawl, S-2-S Stability Swing

Saturday February 28, 2015
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30/15  X 6 followed by 90 secs rest. Perform 5 rounds.
1 – Band Resisted Get Up – R
2 – Band Resisted Get Up – L
3 – Slide Mountain Climb
4 – Tall Kneeling MB Halos
5 – Cossack Squat w/MB O/H & Reach
6 – Scap Push Ups

Week #3: Monday February 16 - Saturday February 21, 2015

Monday February 16, 2015
“My grandmother always told me to find a big girl who cooked good  instead of a skinny girl who looked good. She said that by the time I was fifty the only thing that I would be able to do more than once a day was eat.”  – Dink Weber
A – Warm Up
B – Monday Is Your Strength Day…
40/20 X 4
1 – Gallows Row
2 – Push Up w/ Shoulder Touch
3 – Band Pull Through
4 – KB Goblet Squat
5 – Farmer's Walk
C – Finish: 15/15 Skater's Hop w/ Lateral Reach, Mountain Climb, Burpee, Hands Over The Line

Tuesday February 17, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – Welcome to Tuesday, The 2^nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1A-C Series – 15, 30, 45, 60
1A – MB Split Squat & Lateral Reach
1B – DB Push Up Plank Row & Press
1C – SL Hip Thrust – L
2A-C Series 60, 45, 30, 15
2A – MB Reverse Lunge & Lateral Reach
2B – DB Pullover
2C – SL Hip Thrust – R
C – Finish: 15/15 Bag Work, Tunnel Hop, Bear Crawl, DB Sprint Arms

Wednesday February 18, 2015
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Laterally Resisted Squat Jump
3 – Prowler Sprint
4 – Gallows Mountain Climb
5 – Hip Extension w/ Sliding “Sprint”
C – Finish: 10/3 Core Stability: 3 Point Plank Hold, Clam Shell Hold (L & R), Bird Dog Hold (L & R)

Thursday February 19, 2015
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Row
2 – DB Squat & Press
3 – Push Up w/ 4 Sec Pause
4 – KB Swing w/ Band Resisted Hip Hinge
C – Finish: 20/10 Skaters Hop & Stick, Reverse Bear Crawl, Shuffle Splits w/ Sprint Arms, Mountain Jumps

Friday February 20, 2015
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Prone Cobra
4 – Triceps Push-ups
5 – SL Hinge
6 – T-Push Up Hold
7 – Burpee
8 – Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch

Saturday February 21, 2015
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A – Warm Up
B – Awesome Abs, Bombshell Butt & Stunning Shoulders…
30/15 X 5, 6 exercise circuit
1 – Gallows Ab “Slide”
2 – Band Plank Row
3 – Bulgarian Squat w/ MB & Forward Lean - R
4 – Bulgarian Squat w/ MB & Forward Lean - L
5 – Seated “V” DB S-2-S Press
6 – DB Resisted Arm Circles

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