West Richland Canal

Afternoon Weight Training: Upper

Pasco Gravel

TdWR

Morning Weight Training: Legs

Stretches (at home)
Pelvic Rocking 
Foot Down Supine Pyriformis Stretch
Figure 4 Pyriformis Stretch 
Cat/cow/child’s pose
Downward dog 
Hip flexor stretch 

(Hip “blue band” exercises @ home)
Sidesteps 
Monster walk
Clamshell
Reverse clamshell 

Hip Abductor Machine 
175#: 3 x 15
Hip Adductor Machine 
175#: 3 x 20

DB Squats
75# (pr. = 150): 3 x 12
Crunch Decline Bench 
3 x 20

Bulgarian Split Squat
35# (DB pr. = 70): 3 x 10

3-Way Lunge wow, gonna feel these!
reps/movement (x 2 legs x3 movements)
25# (DB pr. = 50): 5(30), 6(36), 6(36)

Hip Thrusts, Smith Rack (total plate wt.)
70#: 3 x 10

Seated Hamstring Curl (settings: 3, 6, 3, L)
100#: 3 x 12

Seated Calf Raise gonna feel these too
50#: 11, 10

Top Sports

Jon Magnuson

Morning Weight Training: Legs

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West Richland Canal

Afternoon Weight Training: Upper

Pasco Gravel

TdWR

Morning Weight Training: Legs

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