Tracy Custom Program

Hey Tracy! Here is your strength training program.

What to Expect:

You will perform your "homework" exercises every day and two workouts each week alternating between Workouts 1-4.

Consistency is key. 

Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

Watch the demonstration videos linked below to familiarize yourself with each movement.

Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you reach your fitness goals. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Sensory Bath: Perform this drill as described in the video; 30 seconds, 3x/day everyday

Ankle Circles: Perform these mobility drills as described in the videos, 10 circles, 3 sets, everyday

Toe Yoga: Perform this drill as described in the video; 30 seconds, 3x/day everyday

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Seated Calf Raise: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Glute Bridge: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Quad Isometric: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Boat Sit: Perform exercise as shown in video, 3 sets, 60 seconds each set.

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Dorsiflexion Raise: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Straight Leg Raise Over Cone: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Hamstring Bridge: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Curl Up: Perform exercise as shown in video, 3 sets, 60 seconds each set.

Go through each exercise one after another and then repeat in a circuit for 3 sets.

External Rotation Isometric: Perform exercise as shown in video, 6 seconds per rep, 6 reps per set, 3 sets

Internal Rotation Isometric: Perform exercise as shown in video, 6 seconds per rep, 6 reps per set, 3 sets

Lateral Delt Raise - Banded: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Band Pull Apart: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Lunge - Dumbbell: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Boat Sit: Perform exercise as shown in video, 60 seconds per set, 3 sets

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Serratus Liftoff: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Push-Up: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

T's: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Sidelying Abduction: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Bird Dog: Perform exercise as shown in video, 60 seconds per set, 3 sets