Spring Workout or ‘My Pain’

Since I’m done Ultimate Frisbee for the next 6 weeks, during that magical time between winter indoor and the long summer outdoor league, I decided to do my annual spring conditioning.  It gives me a break from the usual workout, and lets me work all those muscles I ignore all year.

Plus the weather starts to get nice and it gives me a great excuse to get outside.

If you are looking for pictures of the exercises, let me know in the comments!!

Here is the workout Schedule:

Day 1:

Stretching plan
Hold each for 30 seconds minimum
-Achilles tendon
-Calves
-Hamstrings
-Groin
-Quads
-Gluteals
-Groin/Hips
-Hamstrings II

Foam Roller
Again 30 seconds
Calves
IT Bands
Quads
Hamstrings
Glutes

IT Band Rolling

This is what rolling the IT band looks like – The muscle goes from the kneecap to the hip along the outer edge of the leg

Hip Strengthening
Tension band
Forward Standing Leg Extensions – 2 sets of 12 reps
Side Standing Leg Extensions – 2 sets of 12 reps

Ab Circuit
One circuit is one set of each exercise in order – 3 circuits
20 crunches
24 Oblique twists
15 Seconds Plank

Plank

Plank: Great core and stability exercise

Lower Body Workout
Squats – 3 sets of 15 reps
Lunges – 3 sets of 10 reps per leg
Running – outdoors for max distance – stop and go

Day 2: 

Stretching Plan – As above
Foam Roller – As above
Hip Strengthening – As Above

Upper Body Workout 1
Circuit Training – 3 circuits – Each circuit is one set of each exercise in order
Pushups
Shoulder Press
Bentover Rows
Bicep Curls

Day 3:
Stretching Plan
Foam Roller
Hip Strengthening
Ab Circuit
Lower Body Workout
Run

Day 4:
Stretching Plan
Foam Roller
Hip Strengthening

Upper Body Workout 2
Circuit Training – 3 circuits – Each circuit is one set of each exercise in order
Pushups
Dumbbell Flys
Bar Shrugs
Bent Over Rows
Bicep Bar Curls

Bicep Bar Curls

Bicep Bar Curls: My favourite Exercise bar none!

Day 5:
Stretching Plan
Foam Roller
Hip Strengthening
Ab Circuit
Lower Body Workout
Run

Day 6:
Stretching Plan
Foam Roller
Hip Strengthening
Upper Body Workout 1

Day 7: 
Stretching Plan
Foam Roller
Rest

Its been 2 weeks since I started now and the workouts are tiring, but doable.  Never in my life have I worked out 6 days in a week, nonetheless 2 weeks in a row.  I feel good and still enjoy the exercises.

Here’s hoping that by the time summer ultimate rolls around I’ll be in decent shape!  I’ve already lost a few inches in my gut so I’ll post some finale pics near the end.

 

Ultimate Frisbee
Ultimate Frisbee: My third love

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