Making Gains

More Success

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals.

(Make sure you are cleared by your Dr. to exercise.)

Warm Up Backpedal 30 yards High Knees 30 yards Backpedal 50 yards Lateral High Knees (right) 50 yards Backpedal 50 yards Lateral High Knees (left) 50 yards Skipping 50 yards Backpedal 50 yards Rest 90 seconds Making Gains Kettle Bell Swings 4 sets 10 reps Rest 90 seconds between each set DB Cleans 4 sets 5 reps Rest 90 seconds between each set Pull Ups 4 sets 10 reps Rest 90 seconds between each set Barbell RDL's 4 sets 10 reps Rest 90 seconds between each set DB Shoulder Press 4 sets 10 reps Rest 90 seconds between each set DB Upright Rows 4 sets 10 reps Rest 90 seconds between each set DB Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Rear Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Bench Press 4 sets 10 reps Rest 90 seconds between each set DB Shrugs 4 sets 10 reps Rest 90 seconds between each set DB Hammer Curls 4 sets 10 reps Rest 90 seconds between each set DB Bicep Curls 4 sets 10 reps Rest 90 seconds between each set Dips 4 sets 10 reps Rest 90 seconds between each set Med Ball Rotations 4 sets 25 reps Rest 90 seconds between each set Leg Raises 4 sets 25 reps Rest 90 seconds between each set Windshield Wipers 4 sets 25 reps Rest 90 seconds between each set 1 20 yard Sprint Rest 1 minutes 1 40 yard Power Skips Rest 1 minutes 1 60 yard Sprint Rest 2 minutes 1 80 yard Single Leg Hop (right) Rest 3 minutes 1 80 yard Single Leg Hop (left) Rest 4 minutes 1 110 yard Sprint Rest 4 minutes Cool Down and Stretch Full Body Stretch from Head to Toes