Sample 2 Day Workout Plan

Training x8+/month

Below is a sample workout plan I drafted up, and noticed I split up the exercises into a push and pull day with emphasis on mobility and range of motion. Both of which are important to maximize your training because if you are stiff too often then on top of that you try to lift some load, your chances for a musculoskeletal setback is higher than had you had a proper training routine in place.

For a custom program feel free to email me for more information.

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2 Day Program  Training x8+/month

Push day

Warm up 

            Catcamels x20

            Cobra Push ups x20 

            BW stiff legged DL/toe touch x20 

            TRX Pullup x10-15 slow

            Light Toe Jumps x20 

            Inchwormsx10

Training

• Glutes: 

  • hip thrust body weight w/band 3x10

  • Barbell squats 85 lb 3x10 

  • Reverse Lunge 3x10 w/20 lb DB in one hand

• Glutes: lateral walking on toes w/band 3x20 steps to L and R

• Delts/Quads: step up on box, not too high about 2 ft, with eccentrics to strengthen knees with overhead press (2) 10 lb DB 2x10

• Chest: bench press on stability ball or flat bench or incline bench (2) 10-15 lb DB 1x10

• Triceps/trunk: sled push or bear crawls 1-2 laps

Stretch, hold each for 30 seconds

• Thoracic openbook

• Piriformis stretch 

• Hamstring stretch 

• Cobra 

• Calve wall 

• Door stretch for pecs

Pull day 

Warm up 

• Catcamels x20

• Cobra Push ups x20 

• BW stiff legged DL/toe touch x20 

• TRX Pullup x20 slow

• Light Toe Jumps x20

• Inchwormsx10

Training

• Back: KB deadlift 25lbs 3x8 

• Back: landmine rows or quadruped bird dog rows 3x10-15

• Hamstring: stability ball hamstring curls in supine position 2x8-10 

• Adductor/trunk: adductor plank 2x20 second holds

• Hamstring: elevated heels glute thrust in supine position 2x10

• Glute/adductor/trunk: reverse hyperextension with band at ankles on stability ball 1-2x10 

• Biceps/circuit: light burpees + bicep curl into overhead press, slow reps 1-2x10 w/(2) 10 lb DB

Stretch, hold each for 30 seconds

            Thoracic openbook

            Piriformis stretch 

            Hamstring stretch 

            Cobra 

            Door stretch for pecs