This is Part 3 of a comprehensive six-month program designed to prepare you for any fitness goal you want to accomplish. Weeks 9-12 appear below. If you missed Part 1 of the plan, go HERE, and for Part 2, HERE.

For a nutrition program to accompany the training, click HERE.

Exercises without descriptions or videos below have been explained in the previous two installments, so check back to them as needed.

6-Month Comeback Plan – Part 3 Details

6-Month Comeback Plan - Part 3

Progressive Strength Training

The following workouts build on the base you established with the Foundation Strength Training sessions. The loads are a bit heavier to build more muscle size and strength, and there is a power component as well to enhance athleticism.

Workout A

Warmup

Perform 3-5 minutes of aerobic exercise such as jogging, cycling, or work on the elliptical trainer. Then perform the following exercises.

● Hip flexor kick-outs, 10 reps each side
● Four-step hip stretch, 10 reps each side
● Foam roll hamstrings, 10 reps each side
● Foam roll quadriceps, 10 reps each side
● Foam roll hip flexors, 10 reps each side
● Foam roll calves, 10 reps each side
● Foam roll IT bands, 10 reps each side
● Foam roll low back, 10 reps

Work Sets

Complete the following exercises as a circuit and repeat for 2-3 total rounds. Rest 60-90 seconds after each round.

Use 80-85% of the most weight you think you can handle for each set of the weighted exercises and don’t go to failure on any set.

Alternating Kettlebell or Dumbbell Row in Lunge
Reps: 7 (each side)

Stability-Ball Dumbbell Press
Reps: 7

Hold a dumbbell in each hand and lie back against a stability ball so that your upper back is supported. Your body should form a straight line from your head to your knees. Your knees should be bent 90 degrees with feet planted wide for support. Lower the weights to your chest and press them back up overhead.

Alternating Biceps Curl
Reps: 7 (each side)

Cable Triceps Pushdown
Reps: 7

Lunge Jump
Reps: 7 (each side)

Get into a lunge position with your front thigh parallel to the floor and rear knee almost touching the floor. Explode upward and switch your legs in mid air. Land with the opposite leg forward in a lunge and immediately repeat.

Skaters
Reps: 7 (each side)

Stand on one leg and jump laterally, landing on the opposite leg and allowing your hips and knee to bend to absorb the force. Stick the landing (pause for a moment) and bound back to the other side.

Front Plank w/ Tap
Reps: 12 (each side)

Cool Down

Hold each of the following stretches for up to 20 seconds (each side, where applicable)

●  Down dog
●  Single-leg quadriceps stretch
●  Calf stretch
●  Standing hamstring stretch
●  Standing figure-four stretch
●  Bridge

Workout B

Warmup

Perform 3-5 minutes of aerobic exercise such as jogging, cycling, or work on the elliptical trainer. Then perform the following exercises.

● Side-to-side leg swing, 10 reps
● Front-to-back leg swing, 10 reps
● Foam roll hamstring, 10 reps each side
● Foam roll quadriceps, 10 reps each side
● Foam roll hip flexors, 10 reps each side
● Foam roll calves, 10 reps each side
● Foam roll IT bands, 10 reps each side
● Foam roll low back, 10 reps

Work Sets

Complete the following exercises as a circuit and repeat for 2-3 total rounds. Rest 60-90 seconds after each round.

Use 75-80% of the most weight you think you can handle for each set of the weighted exercises and don’t go to failure on any set.

Single-Leg Overhead Press w/ Knee Drive
Reps: 9 (each side)

Bow Row
Reps: 9 (each side)

Walking Lunge
Reps: 9 (each leg)

Cable Side Kicks
Reps: 7 reps (each side) *Use 70-75% of your max weight

Attach a cuff to the low pulley of a cable station and slip one foot into it. Hold on to the machine for support and raise your leg straight out to the side as high as you can while keeping your knee straight. When you lower it, allow the weight to gently pull your ankle in front of and a bit past your support leg.

Single-Leg Bridge
Rep: 10

Perform as you did the bridge on the stability ball in Part 2 but place your foot on the floor.

After you’ve completed your circuits of the above exercises, perform the following moves as a separate circuit done in the same fashion-repeat for 2-3 total rounds, resting 60-90 seconds after each round.

Hip Hike
Reps: 10 (each side)

Fire Hydrant
Reps: 10 (each side)

Dumbbell Running Arms
Reps: 10 (each side)

Sit on the floor with legs extended and hold a light dumbbell in each hand. Swing your arms forward and back as if you were running. Keep a long spine and avoid twisting your shoulders.

Single-Leg Hops Onto Box
Reps: 5 (each side)

Set up a box that’s a few inches above the floor. Stand on one leg and swing your arms behind you as you bend your hips and knee to gather momentum. Jump up and land on the box on one foot and stick the landing. Step back down.

Cool Down

Hold each of the following stretches for up to 20 seconds (each side, were applicable)

● Lunging Hip Flexor
● Spiderman
● Single-Leg Quadriceps
● Calf
● Standing, Seating, or Lying Hamstring
● Lying Leg Cross Body
● Lying Leg Open Body

Workout C

Warmup

Perform 3-5 minutes of aerobic exercise such as jogging, cycling, or work on the elliptical trainer. Then perform the following exercises.

● Arm swings, 10 reps
● Arm circles, 10 reps
● Foam roll low back, 10 reps
● Foam roll mid back, 10 reps
● Foam roll upper back, 10 reps
● Foam roll lats, 10 reps
● Foam roll internal rotators, 10 reps
● Foam roll chest, 10 reps

Work Sets

Complete the following exercises as a circuit and repeat for 2-3 total rounds. Rest 60-90 seconds after each round.

Use 80-85% of the most weight you think you can handle for each set of the weighted exercises and don’t go to failure on any set.

Lat Pulldown
Reps: 9

One-Arm Cable Chest Press
Reps: 9 (each side)

Straight-Arm Pulldown
Reps: 9

Renegade Row
Reps: 9 (each side)

Get into pushup position with a dumbbell in each hand. Now shift your weight to one side and row the opposite side’s dumbbell to your ribs. Draw your shoulder blade back and down as you pull the weight up. Afterward, row on the other side-that’s one rep.


Straight-Leg Cable Kickback
Reps: 9

Medicine-Ball Chest Throw
Reps: 7 *Use 60-65% of your max weight

Hold an eight to 12-pound medicine ball in both hands at chest level. Stand several feet behind a solid wall (far enough away that it’s challenging to hit the wall with the ball when you throw it). Take a step forward and throw the ball into the wall as hard as you can. Pick up the ball and repeat for reps.

Medicine-Ball Side Throw
Reps: 7 (each side) *Use 60-65% of your max weight

Turn 90 degrees sideways from the wall and twist your body to throw the ball into it.

Medicine-Ball Slam
Reps: 7 *Use 60-65% of your max weight

Reach overhead with the ball and throw it into the floor as hard as you can.

Cool Down

Hold each of the following stretches for up to 20 seconds (each side, were applicable)

● Posterior Shoulder
● Anterior Shoulder
● Side-Bending Lat

Barefoot Run

Running barefoot strengthens your feet, which develop muscle tightness and weakness from being bound up in shoes all day. People who spend more time barefoot, particularly when exercising, often report less back and knee pain.

Go to a field or other area with soft ground and inspect it for any objects that could hurt your bare feet beforehand. Take off your shoes and run 10 100-yard sprints at the fastest pace you can maintain for the whole distance. (Go easy at first.)

Focus on leaning your torso forward as you run and striking the ground with the balls of your feet. Drive your knees up as you begin each stride. Take 20 seconds rest between sprints. Finally run for 5-10 minutes in your shoes at an easy pace, but try to maintain the technique you used barefoot.

Swim Repeats: 200 meters

If desired, you can substitute a rowing machine or elliptical trainer for the swim, following the same meter requirements for the rowing machine.

Warm up with 500m, alternating 50m of a drill like swimming with a kickboard or doing a particular stroke with 50m of freestyle swimming. Then swim 6-8 rounds of 200m at the maximum pace you can sustain. Rest 15-20 seconds between rounds. Cool down with 200m at an easy pace.

If using an elliptical, warm up for 5 minutes and then work as hard as possible for 90 seconds. Go easy for 90 seconds, and repeat for 6-12 rounds.

Training Schedule

6-Month Comeback Plan - Part 3

Week 9

Day 1: Range of Motion and Recovery Circuit; Foundation Strength Training (Workout A); Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Foundation Strength Training (Workout B); Foundation Core Training; 100-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Foundation Strength Training (Workout C); Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Nature Workout Circuit; Foam Roller or Massage

Week 10

Day 1: Range of Motion and Recovery Circuit; Progressive Strength Training (Workout A);
Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Progressive Strength Training (Workout B); Foundation Core Training; 100- meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Progressive Strength Training (Workout C); Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Barefoot Run; Foam Roller or Massage

Week 11

Day 1: Range of Motion and Recovery Circuit; Progressive Strength Training (Workout A); Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Progressive Strength Training (Workout B); Foundation Core Training; 200- meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Super Slow Strength Training; Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Barefoot Run; Foam Roller or Massage

Week 12

Day 1: Range of Motion and Recovery Circuit; Body-Weight Workout; Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Progressive Strength Training (Workout A); Foundation Core Training; 200-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Progressive Strength Training; Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Nature Workout Circuit; Foam Roller or Massage