top of page
Stretches
Warm-Ups & Stretches
Workout Name | Muscles Worked |
|---|---|
Pull Arm Behind Head | Triceps |
Quadricep Pull | Quadricep |
Touch Your Toes | Hamstring |
Body Weight Squats | Legs, Glutes |
Push Ups | Arms, Shoulders, Abdomen, Back |
Cat-Cow | Back and Abdomen |
Arms
Arms & Shoulders
Workout Name | Muscles Worked | Form Tips (Coming Soon) |
|---|---|---|
Workout Name | Muscles Worked | Form Tips (Coming Soon) |
Push Ups | Triceps, Deltoids | TBD |
Bicep Curl | Biceps | TBD |
Lateral Raises | Lateral Deltoids | TBD |
Overhead Press | Anterior and Lateral Deltoids and Triceps | TBD |
Tricep Dip | Triceps | TBD |
Legs
Legs
Workout Name | Muscles Worked | Form Tips (Coming Soon) |
|---|---|---|
Squats | Quadriceps, Hamstrings | |
Hamstring Curl | Hamstrings | |
Leg Lifts | ||
Hip Adduction | Inner Thighs | |
Hip Abduction | Outer Thighs | |
Leg Press | Quadriceps, Hamstrings, Calves |
Back
Back
Workout Name | Muscles Worked | Form Tips (Coming Soon) |
|---|---|---|
Deadlift | Erector spinae (lower back), latissimus dorsi | |
Seated Row | Erector spinae (lower back), middle and lower trapezius (upper back), Teres Major, Rhomboids | |
Lat Pulldowns | Latissimus Dorsi | |
Pull Ups | Trapezius, Lastissimus Dorsi |
Abdominals
Abs
Workout Name | Muscles Worked | Form Tips (Coming Soon) |
|---|---|---|
Plank | Obliques, Lower and Upper Abdominals | |
Double Crunches | Upper Abdominals | |
Leg Lifts | Lower Abdominals | |
Bicycle Crunches | Obliques |
Glutes
Glutes
Workout Name | Muscle Group Worked |
|---|---|
Stair Master | Glutes |
Hip Thrusts | Glutes |
Squats | Glutes |
Donkey Kicks | Glutes |
Recovery
Recovery
Recovery Activity | Effect |
|---|---|
Active Recovery | Increase circulation back to sore muscle groups |
Avoid Overtraining | Focusing on gradual progression will allow the body to recover faster between sessions |
Get Adequate Sleep | Tissue repair and growth takes place while sleeping |
Drink Fluids | Bodily functions require water for nutrient transfer and metabolic processes |
Intake Healthy Foods | Proteins and complex carbohydrates from healthy sources aid in tissue repair |
Injury
Common Injury Prevention
Injury Type | Workout Name |
|---|---|
Knees | Deadlifts, wall squats, side-lying leg lifts |
Neck and Shoulders | |
Shin Splints | Calf raises, walking around on heels and tip toes alternating |
Lower Back | Bird dog, cat-cow |
Ankles | Plantar and Dorsi flexion with resistance band, lateral hops |
bottom of page