ROB’S HEALTHY LIVING
PROGRAM
OCTOBER
MOBILITY 1
CARS - Shoulders, Thoracic Spine, Hips
2-3 SETS
2-3 SETS
2-3 SETS
Seated Overhead Rotational Lift 10x/e direction
MOBILITY 2
CARS - Shoulders, Thoracic Spine, Hips
2-3 SETS
2-3 SETS
Circulating TRX Rows - Narrow to Wide 6x/e direction
Thoracic Rotation 6x/e
2-3 SETS
OCTOBER 9-15
WEEK PLAN
MONDAY: last Monday’s workout
TUESDAY: Workout 1
WEDNESDAY: Mobility 1
THURSDAY: Workout 2
FRIDAY: Workout 1
SATURDAY: Mobility 2
SUNDAY: Flex Day :)
WORKOUT 1
Warm Up + CARs
3 SETS
3 SETS
2-3 SETS
WORKOUT 2
Warm Up + CARs
3 SETS
3 SETS
TRX Pullovers 12x
2-3 SETS
Standing Band Rotations 10x/e
Heel Toe Walking 20 steps
OCTOBER 16 - 22
WEEK PLAN
MONDAY: Workout 2
TUESDAY: Mobility 1
WEDNESDAY: Workout 3
THURSDAY: Workout 4
FRIDAY: Mobility 2
SATURDAY: Workout 3
SUNDAY: Workout 4
WORKOUT 3
Warm Up + CARs
3 SETS
Lateral Step Ups 10x/e
3 SETS
3 SETS
Standing Ankle Circles 6x/e direction
Plank Squats 10x
WORKOUT 4
Warm Up + CARs
3 SETS
Med Ball Hug Lunge 10x/e
Med Ball Plank 30 seconds
3 SETS
TRX Chest Press 15x
2 SETS
Med Ball Hug + Breathing Rotations 5x/e direction
Quad Walks 10x forwards/backward
OCTOBER 23 - 29
THIS WEEK’S PLAN
MONDAY: Workout 4
TUESDAY: Mobility 1
WEDNESDAY: Workout 5
THURSDAY: Workout 6
FRIDAY: Mobility 2
SATURDAY: Workout 5
SUNDAY: Workout 6
WORKOUT 5
Warm Up + CARs
3 SETS
Goblet Squat 15x
Bent Over Dead Row 12x/e
3 SETS
Kickstand Squat 12x/e
Plank 45 sec
3 SETS
WORKOUT 6
Warm Up + CARs
3 SETS
KB Deadlift 15x
Farmer Carry 50 steps
2-3 SETS
Internal Rotation + DB Switch 8x/e
3 SETS
L-Raise 10x
Half Rollback 10x
OCT 30 - NOV 5
THIS WEEK’S PLAN
MONDAY: Workout 5
TUESDAY: Workout 6
WEDNESDAY: Mobility 1
THURSDAY: Workout 7
FRIDAY: Workout 8
SATURDAY: Mobility 2
SUNDAY: Flex Day
WORKOUT 7
Warm Up + CARs
3 SETS
Rack Squats 10x/e
Single Arm DB Rows 15x/e
MB Double Crunch 15x
3 SETS
3 SETS
NOVEMBER
MOBILITY 1
CARS - Shoulders, Thoracic Spine, Hips
2-3 SETS
2-3 SETS
TRX Squat + Hip Internal / External Rotation 10x/e [no TRX - just hold onto something sturdy]
Rotational Frontal Raise 10x/e
2-3 SETS
Seated Overhead Rotational Lift 10x/e direction
MOBILITY 2
CARS - Shoulders, Thoracic Spine, Hips
2-3 SETS
2-3 SETS
Circulating TRX Rows - Narrow to Wide 8x/e direction [no TRX - banded with foot holding band down - video coming]
Thoracic Rotation 6x/e
2-3 SETS
NOVEMBER 6-12
WEEK PLAN
MONDAY: Workout 8
TUESDAY: Workout 7
WEDNESDAY: Mobility 2
THURSDAY: Workout 1
FRIDAY: Workout 2
SATURDAY: Mobility 2
SUNDAY: Flex Day :)
WORKOUT 1
Warm Up + CARs
3 SETS
3 SETS
2-3 SETS
WORKOUT 2
Warm Up + CARs
3 SETS
Elevated Back Lunges 12x/e
TRX Chest Press 15x [no TRX - push ups]
3 SETS
TRX Pullovers 12x [no TRX - KB Pullover]
2-3 SETS
Standing Band Rotations 10x/e
Heel Toe Walking 20 steps
NOVEMBER 13-19
WEEK PLAN
MONDAY: Mobility 1
TUESDAY: Workout 1
WEDNESDAY: Workout 2
THURSDAY: Mobility 2
FRIDAY: Workout 3
SATURDAY: Workout 4
SUNDAY: Flex Day
WORKOUT 3
Warm Up + CARs
3 SETS
Lateral Step Ups 10x/e
3 SETS
3 SETS
Standing Ankle Circles 6x/e direction
Plank Squats 10x
WORKOUT 4
Warm Up + CARs
3 SETS
Med Ball Hug Lunge 10x/e
Med Ball Plank 30 seconds
3 SETS
TRX Chest Press 15x
2 SETS
Med Ball Hug + Breathing Rotations 5x/e direction
Quad Walks 10x forwards/backward
NOVEMBER 20-26
THIS WEEK’S PLAN
MONDAY: Workout 4
TUESDAY: Mobility 1
WEDNESDAY: Workout 5
THURSDAY: Workout 6
FRIDAY: Mobility 2
SATURDAY: Workout 5
SUNDAY: Workout 6
WORKOUT 5
Warm Up + CARs
3 SETS
Goblet Squat 15x
Bent Over Dead Row 12x/e
3 SETS
Kickstand Squat 12x/e
Plank 45 sec
3 SETS
WORKOUT 6
Warm Up + CARs
3 SETS
KB Deadlift 15x
Farmer Carry 50 steps
2-3 SETS
Internal Rotation + DB Switch 8x/e
3 SETS
L-Raise 10x
Half Rollback 10x
NOV 27-DEC 3
THIS WEEK’S PLAN
MONDAY: Workout 5
TUESDAY: Workout 6
WEDNESDAY: Mobility 1
THURSDAY: Workout 7
FRIDAY: Workout 8
SATURDAY: Mobility 2
SUNDAY: Flex Day
WORKOUT 7
Warm Up + CARs
3 SETS
Rack Squats 10x/e
Single Arm DB Rows 15x/e
MB Double Crunch 15x
3 SETS
3 SETS
Jan 19-21
THIS WEEK’S PLAN
FRIDAY: Workout 1
SATURDAY: Workout 2
SUNDAY: Workout 3
WORKOUT 1
Warm Up + CARs
3 SETS
Sit to Stand 15x
Band Row 15x
Thoracic Rotation 6x/e
3 SETS
Med Ball Hug + Lunge 10x/e
Lateral Step Ups 10x/e
3 SETS
WORKOUT 2
Warm Up + CARs
3 SETS
3 SETS
3 SETS
WORKOUT 3
Warm Up + CARs
3 SETS
3 SETS
3 SETS
January + February
MOBILITY WORKOUT:
2-3 ROUNDS
MARCH 9 - APRIL 6 // tour work in DC
MOBILITY WORKOUT:
2-3 ROUNDS