This is an 8 week training plan designed to build up volume quickly and safely. Yoga and strength training are included. Volume is split up in the beginning. This plan would help with busy schedules as well.
All are 3 sets of 15. Circuit type training. Minimal stopping. Use weight that you can control well and complete 15 reps. [Adduction machine, abduction machine, bosu ball cross abs] [Leg Extension machine, walking lunges with weights, plank with hip/elbow twist] [Goblet squats, russian deadlift (weights in each hand), abs on incline with weight] [Step ups on weight bench with weight in opposite hand, abs-lift legs up and up] [Assisted one leg deadlift on machine, plank for 1 minute]
Plank / shoulder protract/retract. 1 min x3 Standing reverse fly. 3 sets of 12 (5 pounds) Cross arm cable pull. 3 sets of 12 (light weight) Standing single arm row. 3 sets of 12 (light weight) Standing double arm row. 3 sets of 12 (light weight) Cable/band hamstring kick back. 3 sets of 12. Medium weight with correct mechanics.
WU: 10 min cardio MS: Alternating Lateral shoulder raises Alternating Forward shoulder raise Alternating Over Head shoulder Push Full body crunches regular push-ups Tricep Kick Backs Alternating single arm curls Overhead tricep extensions Double arm curls regular push-ups Plank CD: light cardio
Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU
Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)
Steady zone 2 run
Steady zone 2 run