Weekly Workouts

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Weekly Workouts 09.06.19 - 09.14.19

Well, we are 1 week into September which means Sunday Football starts tomorrow and I’m not mad about it. Before I met Ryan you couldn’t pay me to sit down through an entire football game (except for the halftime show during the Super Bowl), oh how times have changed. That’s what being with an American will do!

I thought I’d start sharing a weekly round-up of my movement, this will include: workouts, yoga, BJJ, swimming, hiking, and whatever else I get up to in a week. I think it’s fun to read other people’s workouts and daily movement practices, for me it sparks inspiration and motivation. However, just because you see someone doing a particular movement or workout doesn’t mean that it’s right for you! I encourage you to listen to your body and honour what it needs, sometimes that could be a walk in nature, other times it’s a sprint session on a track or treadmill.

A few things to consider before you plan your week of movement:

  • Hormone fluctuations - What stage of your menstrual cycle are you in? Are you a few days out from your period? If so, slowing down and incorporating some meaningful movement like yoga, mobility sessions, meditations, and/or breath work can be extremely nourishing during this time.

  • Sleep - Did you get quality sleep last night? How many hours? Try shooting for approx. 8 hours of quality sleep in a dark, cool room.

  • Stress - Are you feeling stressed or anxious? Try opting for resistance training over cardio, finishing with some breath work/meditation to bring your body back into a state of rest and digest after your workout.

  • Nutrition & Hydtration - Have you had enough water today? Pro tip: Add 1 Nuun electrolyte tab in your water bottle, it adds a little bit of fizz and flavour while ensuring you’re staying properly hydrated! Have you been eating ENOUGH quality protein, carbs, and fats? Eating balanced meals can help stabilize your blood sugar and keep hormone levels balanced. (this will help decreased the “hangry” sensation).

friday -

warm up: 500 m row, mobility drills, body and banded movements: cossack squats, single leg RDL’s, scap pull-ups, pushups, side planks, banded pull-a-parts.

workout: FULL BODY INTERVALS

4 sets. Rest 3 mins b/w each set.

  • 20 alt. DB snatches (35/55lb DB)

  • 10 Burpees (AFAP=as fast as possible)

  • 24 walking lunges (20lb DB’s)

  • 10 cals ski erg (sub rower or Assault bike if you don’t have a ski erg)

cool down: 10 mins of DownDogApp yoga + 5 mins of mediation.

saturday -

  • 45 mins of yoga with DownDoggApp yoga.

    BJJ class (1 hour), mostly skills and drills with light sparring.

sunday -

  • warm up: 5 mins Assault Bike, hip flow, CARS (controlled articular rotations—>>shoulders, hips, and spinal.

workout: FULL-BODY

  • 10 Rounds: 20 secs on/40 secs easy on Assault Bike

4 super sets:

  • 3/3 Turkish Get-ups

  • 16 kick outs

4 super sets:

  • 10 chest supported DB rows

  • 7.7.7 chest supported db ITY’s (use light DB’s)

3 rounds:

  • 12 KB SDHP’s

  • 10/10 BW Bulgarian split squats

monday -

Rest Day.

tuesday -

Workout: Shoulders + Tri’s

4 super sets:

  • 8 incline DB Bench Press (find a challenging weight)

  • 20 head supported bent over DB reverse fly’s

4 super sets:

  • 10 DB floor press

  • 15 cable rope tricep extensions

3 rounds:

  • 5L + 5R + 5 together of standing DB shoulder press (15 total reps)

  • 10 supine DB tricep roll backs

  • 10 DB front raises

4 super sets:

  • 10 barbell upright rows (3 sec descent)

  • 15 cable (straight bar) tricep extensions

  • max reps of tricep push-ups (aka diamond push-ups)

2 DROP sets:

  • DB lateral raises — A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. I used 15’s, 12’s, 10’s, and 5lb DB’s.

wednesday -

Workout: Lower Body

5 sets:

  • 5 Hip thrusts (3 sec pause at top of each rep)

4 super sets:

  • 10 heels elevated goblet squats

  • 10L/10R Bulgarian split squats

4 rounds:

  • 20 walking lunges w/ KB’s in each hand

  • 10 barbell (BB) RDL’s

  • 20 KB plank pull throughs

2 DROP sets:

  • hamstring curls — my weights: 45, 35, 25, 15lbs

thursday -

Workout: Back + Bi’s

5 sets:

  • 6-8 trap bar deadlifts

4 supet sets:

  • 10-12 barbell bent over rows

  • 20 alt. DB bicep curls

4 rounds:

  • 12 lat pull downs

  • 12 hammer curls

  • 12 seated face pulls

3 super sets:

  • 10 chest supported DB rows (controlled descent)

  • 15 cable rope bicep curls

3 super sets:

  • 10L/10R concentration curls

  • 15 standing cable rope lat pull downs

Finisher: accumulate 10 strict pull-ups followed by 21 assisted pull-ups (break up reps however you need to!)

  • BJJ class (60 mins)

WorkoutsFabiana NilssonComment