Exercise Science - 5 Week Fitness Routine

Fitness Goals: Increase flexibility, core strength, and physical strength.
Measured:
Flexibility- Sit and reach
Core Strength- How long a plank can be held for
Physical Strength- The amount of weight and reps completed

Pre-test:

Flexibility- 2/5
Core Strength- 4 minutes 16 seconds
Physical Strength- (Squats) 225 pounds, (Bench Press) 200 pounds, (Push Press) 135 pounds, (Deadlift) 305 pounds, (Pull-ups) Max: 16 reps

Goals:

Flexibility: +4/5
Core Strength: 8 minutes
Physical Strength- (Squats) +240 pounds, (Bench Press) +215 pounds, (Push Press) +150 pounds, (Deadlift) +320 pounds, (Pull-ups) Max: 20

Note: Squats cannot be performed due to partially torn hip flexor and groin due to overuse of the muscles and the "wear and tear effect."

Week 1:

Monday- (Bench) 200 pounds/3 sets/5 reps, (Pull-ups) Max: 16 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Tuesday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x25, One leg plank (leg up and down) x25, Plank Elbow elbow hand hand x25, Walking plank (resistance band) 60 seconds, Plank (arm comes across) x15, Plank punch (resistance band) x15, Prone elbow stance x60 seconds, Lateral plank left x60 seconds, Lateral plank right x60 seconds, Plank xMax time, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Wednesday- (Push Press) 135 pounds/3 sets/5 reps, (Pull-ups) Max: 11 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Thursday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x25, One leg plank (leg up and down) x25, Plank Elbow elbow hand hand x25, Walking plank (resistance band) 60 seconds, Plank (arm comes across) x15, Plank punch (resistance band) x15, Prone elbow stance x60 seconds, Lateral plank left x60 seconds, Lateral plank right x60 seconds, Plank xMax time, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Friday- (Deadlift) 305 pounds/3 sets/5 reps, (Pull-ups) Max: 17 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Week 2:

Monday- (Bench) 205 pounds/3 sets/5 reps, (Pull-ups) Max: 18 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Tuesday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x27, One leg plank (leg up and down) x27, Plank Elbow elbow hand hand x27, Walking plank (resistance band) 70 seconds, Plank (arm comes across) x17, Plank punch (resistance band) x17, Prone elbow stance x70 seconds, Lateral plank left x70 seconds, Lateral plank right x70 seconds, Plank xMax time, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Wednesday- (Push Press) 140 pounds/3 sets/5 reps, (Pull-ups) Max: 16 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Thursday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x27, One leg plank (leg up and down) x27, Plank Elbow elbow hand hand x27, Walking plank (resistance band) 70 seconds, Plank (arm comes across) x17, Plank punch (resistance band) x17, Prone elbow stance x70 seconds, Lateral plank left x70 seconds, Lateral plank right x70 seconds, Plank xMax time, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Friday- (Deadlift) 310 pounds/3 sets/5 reps, (Pull-ups) Max: 18 reps, (Rehab) basic mountain climbers/3 sets/ 10 reps, bodyweight squats/3 sets/10 reps, jumping lunges/3 sets/10 reps, leg burst/3 sets/10 reps {Done twice a day}

Week 3:

Monday- (Bench) 215 pounds/3 sets/5 reps, (Pull-ups) Max: 19 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Tuesday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x30, One leg plank (leg up and down) x30, Plank Elbow elbow hand hand x30, Walking plank (resistance band) 80 seconds, Plank (arm comes across) x20, Plank punch (resistance band) x20, Prone elbow stance x80 seconds, Lateral plank left x80 seconds, Lateral plank right x80 seconds, Plank xMax time, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Wednesday- (Push Press) 145 pounds/3 sets/5 reps, (Pull-ups) Max: 17 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Thursday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x30, One leg plank (leg up and down) x30, Plank Elbow elbow hand hand x30, Walking plank (resistance band) 80 seconds, Plank (arm comes across) x20, Plank punch (resistance band) x20, Prone elbow stance x80 seconds, Lateral plank left x80 seconds, Lateral plank right x80 seconds, Plank xMax time,(Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day, everyday}

Friday- (Deadlift) 315 pounds/3 sets/5 reps, (Pull-ups) Max: 18 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Week 4:

Monday- (Bench) 220 pounds/3 sets/5 reps, (Pull-ups) Max: 19 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Tuesday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x35, One leg plank (leg up and down) x35, Plank Elbow elbow hand hand x35, Walking plank (resistance band) 90 seconds, Plank (arm comes across) x25, Plank punch (resistance band) x25, Prone elbow stance x90 seconds, Lateral plank left x90 seconds, Lateral plank right x90 seconds, Plank xMax time, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Wednesday- (Push Press) 150 pounds/3 sets/5 reps, (Pull-ups) Max: 20 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Thursday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x35, One leg plank (leg up and down) x35, Plank Elbow elbow hand hand x35, Walking plank (resistance band) 90 seconds, Plank (arm comes across) x25, Plank punch (resistance band) x25, Prone elbow stance x90 seconds, Lateral plank left x90 seconds, Lateral plank right x90 seconds, Plank xMax time,(Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day, everyday}

Friday- (Deadlift) 320 pounds/3 sets/5 reps, (Pull-ups) Max: 18 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Week 5:

Monday- (Bench) 225 pounds/3 sets/5 reps, (Pull-ups) Max: 20 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Tuesday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x40, One leg plank (leg up and down) x40, Plank Elbow elbow hand hand x40, Walking plank (resistance band) 95 seconds, Plank (arm comes across) x30, Plank punch (resistance band) x30, Prone elbow stance x95 seconds, Lateral plank left x95 seconds, Lateral plank right x95 seconds, Plank xMax time, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Wednesday- (Push Press) 155 pounds/3 sets/5 reps, (Pull-ups) Max: 21 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Thursday- (Yoga) 30 minutes, (Core) One leg plank (leg out to the side) x40, One leg plank (leg up and down) x40, Plank Elbow elbow hand hand x40, Walking plank (resistance band) 95 seconds, Plank (arm comes across) x30, Plank punch (resistance band) x30, Prone elbow stance x95 seconds, Lateral plank left x95 seconds, Lateral plank right x95 seconds, Plank xMax time,(Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day, everyday}

Friday- (Deadlift) 325 pounds/3 sets/5 reps, (Pull-ups) Max: 20 reps, (Rehab) mountain climbers on low chair/4 sets/ 15 reps, bodyweight squats/4 sets/15 reps, jumping lunges/4 sets/15 reps, leg burst standing/3 sets/10 reps {Done twice a day}

Final Testing:

Flexibility- 3/5
Core Strength: 9 minutes 3 seconds
Physical Strength: (Bench Press) 225 pounds, (Push Press) 155 pounds, (Deadlift) 325 pounds, (Pull-ups) Max: 21 (Once)

Conclusion:

I was very proud of how far I got with my goals and rehab. My hip flexor and groin has been healing at a good rate considering how bad the injury was. I increased my physical strength to my likings and my core strength has increased dramatically. I was disappointed with my flexibility progress but I understand that increasing my flexibility will not take little over a month, it will take at least six to twelve months considering the tightness in my muscles. Overall this experiment was a great success and I enjoyed doing these recording and learning more about my body and my abilities.