“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
Goals
- Build the mental strength to push in workouts while training alone and regain momentum with training consistency.
- Build overall physical strength, specifically upper-body strength and posterior strength and stability to help reduce - and even eliminate - pain in injured knee.
- Be able to squat pain free.
- Be able to do 1 Strict Pull Up and 1 Strict Push Up.
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
Pull Ups |
Side Plank |
7/21/21 12 (on bench) |
7/21/21 3:03 |
Value |
7/21/21 R: 1:20 L: 1:03 |
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Strength Tests
Squat |
Deadlift |
Clean |
Bench |
Aerobic Capacity Tests
Mile Run |
500m Row |
0:20 Bike Sprint |
Value |
Value |
Value |
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Skill & Movement Proficiency Tests
50 Double Unders for Time |
Single Leg Balance |
Single Leg Agility |
Benchmark WOD A |
Value |
Value |
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Benchmark WOD A
Week One
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WARM UP
2 Rounds 5 Single Leg RDL, R.* 5 Single Leg RDL, L.* *first round unweighted, second and third rounds holding a 15# dumbbell 10 Shoulder Taps (R + L = 1) 0:20 Side Plank, R 0:20 Side Plank, L 3 Inch Worms 1 Round 2:00 Glute Foam Roll (1:00R/1:00L) 2:00 Elevated Pigeon (1:00R/1:00L) 2:00 Quad Foam Roll 2:00 Wall Quad Stretch** **as long as this is pain free. STRENGTH E3MOM: 5 Rounds 8 Banded Deadlifts @ 3:0:0:0 12 Feet Elevated Glute Bridges @ 3:0:0:0 16 Band Walks, R. 16 Band Walks, L MET CON 5:00 jog around the neighborhood I know this doesn't seem like much, but I want to see how your knee does. Our focus moreso today is to get you acclimated to the programming, your page, and back into your routine! |
Coaches Notes
When performing the Single Leg RDL, overemphasize tension in your body form head to toe. It is very easy to do this exercise wrong and not reap the benefits from it.
Coaches Notes What's 3:0:0:0? That's tempo! It reads eccentric : pause at bottom : concentric : pause at top. So for the deadlifts and FEGB you will lower down for three seconds! Tips on the deadlift and glute bridges: FOCUS ON SQUEEZING YOUR GLUTES THE ENTIRE TIME! |
WARM UP
1 Round
25 Jumping Jacks
7ea Rotator Cuff Alphabet (ITYW's)*
25 Jumping Jacks
10 Broom Handle Pass Thrus
10 Broom Handle Good Mornings
2 Rounds
10 Band Y's
10 Forearm Scap Push Ups
10 Shoulder Taps
0:10 Hollow Hold
STRENGTH
EMOM: 10 Rounds
10 - 1 Incline Push Ups
MET CON
"Twenty Second Trade Off"
0:20 of Work, 0:20 of Rest
4 Minutes
Dumbbell Strict Press
4 Minutes
Burpees
4 Minutes
Single Arm Rows
*Like the renegade row, but use only one dumbbell. Switch arms every round.
4 Minutes
Alternating Hang Snatch
4 Minutes
Hollow Rocks
Score = total reps
1 Round
25 Jumping Jacks
7ea Rotator Cuff Alphabet (ITYW's)*
25 Jumping Jacks
10 Broom Handle Pass Thrus
10 Broom Handle Good Mornings
2 Rounds
10 Band Y's
10 Forearm Scap Push Ups
10 Shoulder Taps
0:10 Hollow Hold
STRENGTH
EMOM: 10 Rounds
10 - 1 Incline Push Ups
MET CON
"Twenty Second Trade Off"
0:20 of Work, 0:20 of Rest
4 Minutes
Dumbbell Strict Press
4 Minutes
Burpees
4 Minutes
Single Arm Rows
*Like the renegade row, but use only one dumbbell. Switch arms every round.
4 Minutes
Alternating Hang Snatch
4 Minutes
Hollow Rocks
Score = total reps
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WARM UP
1 Round 2:00 Calves Foam Roll (1:00R/1:00L) 1:00 Downward Dog (alternating stretching calves by pushing one heel to the floor at a time) 2:00 Quad Foam Roll 2:00 Wall Quad Stretch* *as long as this was pain free yesterday. 10 World's Greatest (5R/5L) 1:00 Low Lunge with Elbows Down (0:30R/0:30L)** **From your last world's greatest stretch, bring your elbows down as close to the ground as you can and hold. 1 Round 0:20 Iso Lunge Hold, R.* 0:20 Iso Lunge Hold, L. * 5 Slant Board Squats @ 4:0:2:0 10 Single Leg Squats (4") *Hold these at an angle that does not incite greater than 3/10 (1 being very little pain, 10 being A LOT of pain). Keep your big toe on the ground but push your knee out towards your pinky toe, thereby externally rotating at your hip and firing your glute med. STRENGTH E3MOM: 5 Rounds Adhere to the same pain scale as above. Nothing higher than 3/10! 0:20 DB Iso Lunge Hold, R. @ 15# 0:20 DB Iso Lunge Hold, L. @ 15# 0:30 Wall Sit 0:30 DB Front Squats to object that sits at knee height* *do NOT go below parallel on these - think about the Slant Board squats! MET CON 5 Rounds for Time 10 Step Ups (lowest setting) 15 Kettlebell Swings 20 Step Ups 25 Butterfly Sit Ups 30 Step Ups 0:30 Rest |
Coaches Notes
Slant Board Squats: Use your stepper to create the "slant board". His cue in the video is "knees over toes" but I want you to think "hips over heels" with it being okay that your knees go over your toes. Maintain tension in your glutes throughout the entire movement and do not go past a 3/10 pain. Intentionally push your knees out towards your pinky toes without letting your big toe come off the ground. Single Leg Squats You are barely going to be going down on these. Focus on engaging the same muscles as the slant board squats. Intentionally push your knee out towards your pinky toe without letting your big toe come off the ground. |
WARM UP
1 Round
25 Jumping Jacks
7ea Rotator Cuff Alphabet (ITYW's)*
25 Jumping Jacks
10 Broom Handle Pass Thrus
10 Broom Handle Good Mornings
2 Rounds
10 Band Y's
10 Forearm Scap Push Ups
10 Shoulder Taps
0:10 Hollow Hold
STRENGTH
EMOM: 8 Rounds
8 - 1 Table Pull Ups
Do not lower down to hyperextension at the elbow. Maintain integrity of joints!
MET CON
8-7-6-5-4-3-2-1
Renegade Push Up Rows*
*Push up + row on each side = 1
Body Saws
Body Raises
Side Plank Knee Raises, R.
Side Plank Knee Raises, L.
Butterfly Sit Ups
1 Round
25 Jumping Jacks
7ea Rotator Cuff Alphabet (ITYW's)*
25 Jumping Jacks
10 Broom Handle Pass Thrus
10 Broom Handle Good Mornings
2 Rounds
10 Band Y's
10 Forearm Scap Push Ups
10 Shoulder Taps
0:10 Hollow Hold
STRENGTH
EMOM: 8 Rounds
8 - 1 Table Pull Ups
Do not lower down to hyperextension at the elbow. Maintain integrity of joints!
MET CON
8-7-6-5-4-3-2-1
Renegade Push Up Rows*
*Push up + row on each side = 1
Body Saws
Body Raises
Side Plank Knee Raises, R.
Side Plank Knee Raises, L.
Butterfly Sit Ups
Week Two
WARM UP
1 Round
10 Minute Walk with Potato
2:00 Glute Foam Roll (1:00R/1:00L)
2:00 Elevated Pigeon (1:00R/1:00L)
2:00 Quad Foam Roll
2:00 Wall Quad Stretch
2 Rounds
5 Single Leg RDL, R.*
5 Single Leg RDL, L.*
*first round unweighted, second and third rounds holding a 15# dumbbell
14 Shoulder Taps (R + L = 1)
0:25 Side Plank, R
0:25 Side Plank, L
1 Round
4 Inch Worms
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
STRENGTH
E3MOM: 5 Rounds
8 Banded Deadlifts @ 3:0:0:0
8 Russian Kettlebell Swings
20 Single Leg Feet Elevated Glute Bridges @ 3:0:0:0 (10R/10L)
CORE CIRCUIT
3 Rounds
0:20 Hollow Hold
0:20 Superman Hold
0:20 Side Plank R.
0:20 Side Plank L.
1 Round
10 Minute Walk with Potato
2:00 Glute Foam Roll (1:00R/1:00L)
2:00 Elevated Pigeon (1:00R/1:00L)
2:00 Quad Foam Roll
2:00 Wall Quad Stretch
2 Rounds
5 Single Leg RDL, R.*
5 Single Leg RDL, L.*
*first round unweighted, second and third rounds holding a 15# dumbbell
14 Shoulder Taps (R + L = 1)
0:25 Side Plank, R
0:25 Side Plank, L
1 Round
4 Inch Worms
30 Band Walks (15R/15L)
30 Monster Walks (15 Forwards/15 Backwards)
STRENGTH
E3MOM: 5 Rounds
8 Banded Deadlifts @ 3:0:0:0
8 Russian Kettlebell Swings
20 Single Leg Feet Elevated Glute Bridges @ 3:0:0:0 (10R/10L)
CORE CIRCUIT
3 Rounds
0:20 Hollow Hold
0:20 Superman Hold
0:20 Side Plank R.
0:20 Side Plank L.
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WARM UP
1 Round 4:00 Lacrosse Ball Trap Smash (2:00R/2:00L) 2:00 Lat Foam Roll (1:00R/1:00L) 7ea Rotator Cuff Alphabet (ITYW's)* 10 Broom Handle Pass Thrus 10 Broom Handle Good Mornings 10 Band Y's 10 Forearm Scap Push Ups 3 Inch Worms STRENGTH Push Up Test* *How many strict push ups can you get in 1:00? Use the table from the original video you sent me! Record # in comments. Max Time Forearm Plank Hold Side Plank Hold, R. Side Plank Hold, L. Record times in comments. MET CON Every 2 Minutes stop where you are in the workout and complete 3 Burpees. 75 Step Ups 50 Butterfly Sit Ups 25 Dumbbell Floor Press while holding a Glute Bridge 50 Butterfly Sit Ups 75 Step Ups Score = total time |
Coaches Notes
Of course it goes without saying, ALWAYS choose form over speed or duration (specifically on the tests). We want to always move with integrity and never compromise form for a "better" time or score. I can already tell you are very mindful in this area, just a friendly reminder! :) |
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WARM UP
1 Round 2:00 Calves Foam Roll (1:00R/1:00L) 1:00 Downward Dog (alternating stretching calves by pushing one heel to the floor at a time) 1 Pelvic Reset (watch starting at 5:10) 2:00 Quad Foam Roll 2:00 Wall Quad Stretch 10 World's Greatest (5R/5L) 1:00 Low Lunge with Elbows Down (0:30R/0:30L) 1 Round 10 Glute Bridges @ 2:2:2:0 0:20 Glute Bridge Hold 0:25 Iso Lunge Hold, R. 0:25 Iso Lunge Hold, L. 7 Slant Board Squats @ 4:0:2:0 10 Single Leg Squats (4") 2 Side Plank Knee Raises (1R/1L)* *how do these feel on your knee?? Record in comments STRENGTH E3MOM: 4 Rounds Adhere to the same pain scale as above. Nothing higher than 3/10! 5 Perfect Squats* 0:20 DB Iso Lunge Hold, R. @ 15# 0:20 DB Iso Lunge Hold, L. @ 15# 5 Perfect Air Squats MET CON For Time: 50, 40, 30, 20, 10 Toe Jumps* *same motion as jump rope without the arms or jump rope. This need to be pain free. Mountain Climbers (R + L = 1) 10 Side Plank Knee Raises, R.* (only if these were pain free in the warm up; modification = 0:15 Side Plank 0:20 Forearm Plank 10 Side Plank Knee Raises, L. Score = total time, record in comments |
COACHES NOTES
"Perfect Squats" In the strength portion, our definition of "perfect" right now is something so slow and controlled that you are aware of every muscle firing or not firing. It is a squat that doesn't have to be full depth; in fact, right now that is unrealistic. Instead, it is a squat that elicits no pain or clunk, and we celebrate whatever depth you can get doing that! Try to subjectively gauge this depth so we can compare and contrast as weeks go on. MET CON The reps for Toe Jumps and Mountain Climbers are the only two movements to drop. The planks will stay the same every time. |
WARM UP
1 Round
1:00 T-Spine Foam Roll
5 x 3 T-Spine Sit Ups
10 Foam Roll Wall Slides
10 Forearm Scap Push Ups
7ea Rotator Cuff Alphabet (ITYW's)*
2:00 Banded Chest Stretch*
*attach a resistance band to somewhere at waist level, put your wrist through the band and hold on to it, and then turn away from the insertion point so that you get a big stretch through your shoulder and chest.
5 Inch Worms
STRENGTH
E2:30MOM: 4 Rounds
8 Incline Push Ups
x Single Arm DB Floor Press*
*x = a # of reps that starts to BURN! Feel like you could be done, and then do 2 more. This is your number.
MET CON
5 Rounds for Time
12 Mountain Climbers (R + L = 1)
10 Straight Arm Plank Marches* (R + L = 1)
*Slow and controlled on these! Like you are moving through molasses
8 V Ups
6 Half Get Ups @ 15# (3R/3L)
4 Renegade Rows
0:20 Rest
COOL DOWN
4:00 Wall Quad Stretch
4:00 Pigeon Pose
Score = total time
1 Round
1:00 T-Spine Foam Roll
5 x 3 T-Spine Sit Ups
10 Foam Roll Wall Slides
10 Forearm Scap Push Ups
7ea Rotator Cuff Alphabet (ITYW's)*
2:00 Banded Chest Stretch*
*attach a resistance band to somewhere at waist level, put your wrist through the band and hold on to it, and then turn away from the insertion point so that you get a big stretch through your shoulder and chest.
5 Inch Worms
STRENGTH
E2:30MOM: 4 Rounds
8 Incline Push Ups
x Single Arm DB Floor Press*
*x = a # of reps that starts to BURN! Feel like you could be done, and then do 2 more. This is your number.
MET CON
5 Rounds for Time
12 Mountain Climbers (R + L = 1)
10 Straight Arm Plank Marches* (R + L = 1)
*Slow and controlled on these! Like you are moving through molasses
8 V Ups
6 Half Get Ups @ 15# (3R/3L)
4 Renegade Rows
0:20 Rest
COOL DOWN
4:00 Wall Quad Stretch
4:00 Pigeon Pose
Score = total time
Week Three
WARM UP
1 Round
2:00 Glute Foam Roll (1:00R/1:00L)
2:00 Elevated Pigeon (1:00R/1:00L)
2:00 Quad Foam Roll
2:00 Wall Quad Stretch
15 Minute Walk with Potato to park (bring your resistance band)
2 Rounds
10 Monkey Bar Scap Pull Ups
10 Arm Circles Forwards
10 Arm Circles Backwards
0:20 Dead Hang
10 Rotator Cuff "Ws" unweighted
1 Round
1:00 Banded Lat Stretch (each side)
1:00 Banded Shoulder/Tricep Stretch (each side)
2 Rounds with a light band (reps should feel fatiguing till about 14-16)
20 Banded Tricep Pull Downs
20 Banded Post Rows
20 Banded Deadlifts
20 Supported Air Squats (hold on to a band attacked to some of the play ground equipment)
STRENGTH
E2MOM: 5 Rounds
x Banded Pull Ups*
*x = max amount, note which band you used
Score = total pull ups
EMOM: 10 Rounds
5 Incline Push Ups
Potato Walk to cool down for however long you'd like!
1 Round
2:00 Glute Foam Roll (1:00R/1:00L)
2:00 Elevated Pigeon (1:00R/1:00L)
2:00 Quad Foam Roll
2:00 Wall Quad Stretch
15 Minute Walk with Potato to park (bring your resistance band)
2 Rounds
10 Monkey Bar Scap Pull Ups
10 Arm Circles Forwards
10 Arm Circles Backwards
0:20 Dead Hang
10 Rotator Cuff "Ws" unweighted
1 Round
1:00 Banded Lat Stretch (each side)
1:00 Banded Shoulder/Tricep Stretch (each side)
2 Rounds with a light band (reps should feel fatiguing till about 14-16)
20 Banded Tricep Pull Downs
20 Banded Post Rows
20 Banded Deadlifts
20 Supported Air Squats (hold on to a band attacked to some of the play ground equipment)
STRENGTH
E2MOM: 5 Rounds
x Banded Pull Ups*
*x = max amount, note which band you used
Score = total pull ups
EMOM: 10 Rounds
5 Incline Push Ups
Potato Walk to cool down for however long you'd like!
WARM UP
1 Round
4:00 Lacrosse Ball Trap Smash (2:00R/2:00L)
2:00 Lat Foam Roll (1:00R/1:00L)
1 Pelvic Reset
10 Broom Handle Good Mornings
3 Inch Worms
2 Rounds
7 Single Leg RDL, R.*
7 Single Leg RDL, L.*
*first round using one 15#, second round using both (one in each hand)
6 Straight Arm Plank Marches
0:30 Side Plank, R
0:30 Side Plank, L
0:10 Hollow Hold
STRENGTH
E2MOM: 6 Rounds
3 Kettlebell Goblet Squat @ 3:2:0:0*
*video this please!
5 Box Jumps*
*do this on the lowest step up setting, should be pain free. If this is not pain free then modify to 8 Kettlebell Swings
12 Single Leg Feet Elevated Glute Bridges (6R/6L)
MET CON
Every 2 Minutes stop where you are in the workout and complete 3 Burpees.
50 Step Ups
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
0:50 Wall Sit
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
50 Step Ups
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
0:50 Wall Sit
Score = total time
1 Round
4:00 Lacrosse Ball Trap Smash (2:00R/2:00L)
2:00 Lat Foam Roll (1:00R/1:00L)
1 Pelvic Reset
10 Broom Handle Good Mornings
3 Inch Worms
2 Rounds
7 Single Leg RDL, R.*
7 Single Leg RDL, L.*
*first round using one 15#, second round using both (one in each hand)
6 Straight Arm Plank Marches
0:30 Side Plank, R
0:30 Side Plank, L
0:10 Hollow Hold
STRENGTH
E2MOM: 6 Rounds
3 Kettlebell Goblet Squat @ 3:2:0:0*
*video this please!
5 Box Jumps*
*do this on the lowest step up setting, should be pain free. If this is not pain free then modify to 8 Kettlebell Swings
12 Single Leg Feet Elevated Glute Bridges (6R/6L)
MET CON
Every 2 Minutes stop where you are in the workout and complete 3 Burpees.
50 Step Ups
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
0:50 Wall Sit
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
50 Step Ups
10 Russian Kettlebell Swings
10 Straight Arm Plank Marches
0:50 Wall Sit
Score = total time
Movement Notes
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Squatting Notes (7-6-21)
1. Wobble on right knee on descent. 2. Lateral shift to left (potentially compensating for pain in right knee). 3. (From anterior view) Knees look like they come out too far over toes. Plan of Attack: You will be seeing a lot of single leg and mobilization work over the next few weeks before we reassess your bilateral squat. Our goal is to get you as balanced between muscles and sides. This is going to take deliberate, consistent, and tedious work on your part. The best advice I can give is to embrace the process because this is your road to recovery and having a healthy squat again! |
