​Zone 2 Walk…

2.5 miles 

AVG HR - 114 BPM

MAX HR - 126 BPM

Upper Body Density + Leg Rebuild…

Targets

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤145 bpm (brief peaks acceptable)
• Rest: 30 sec between sets, 60 sec between exercises
• Tempo: Controlled, no grinding, no Valsalva

Warm-Up

Leg Extensions

• 1 × 20 @ 50

Back Extensions

• 2 × 8 (Bodyweight)

EZ Bar Curl

• 1 × 12 @ 70

Main Workout

Barbell Seal Row

• 8 @ 135
• 7 @ 155 - Reverse Grip
• 5 @ 165 - Reverse Grip

Reverse Guillotine Hammer Press

• 8 @ 235
• 7 @ 245
• 5 @ 255

Bodyweight Neutral Strict Pull-Ups

• 1 × 8

Bodyweight Dips

• 1 × 8

Machine Curl

• 8 @ 35
• 7 @ 45
• 5 @ 55

Cable Reverse Curl

• 1 × 12 @ 70 xl

Strap Upright Row

• 8 @ 120
• 7 @ 140
• 5 @ 150

Seated Machine Lateral Raise

• 8 @ 95
• 7 @ 95
• 5 @ 95*

*5 second rest in between sets 

Seated Reverse Fly

• 8 @ 140
• 7 @ 140
• 5 @ 160

Machine OH Extension

• 8 @ 130
• 7 @ 150
• 5 @ 170

Close-Grip Vertical Hammer Press

• 1 × 15 @ 90

Cash-Out

KB Low-to-High Fly

• 2 × 5 @ 30

Planche Leans

• 2 @ 6 seconds 

AVG HR - 119

MAX HR - 152

Post-Workout

• 10–20 minute easy walk
• 1.6 miles
• Nasal breathing

AVG HR - 109 BPM

MAX HR - 122 BPM

• Hydrate well
• Aim for 35–45 g protein within 1–2 hours

This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.

​2 Mile Walk - 20lb Vest…

Time was 38:34. That’s a 19:19 pace. Slow, easy pace! 

First time since my sciatica episode in March. 

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

AVG HR - 115 BPM

MAX HR - 129 BPM

Upper Body Density & Leg Extension/Back Extensions…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Leg Extensions - 1 x 20 @ 50

Back Extensions - 2 x 8

EZ Bar Curls - 1 x 12 @ 70

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Barbell Seal Row

8-7-5 @ 95-135-155

Reverse Incline Hammer Press

8-7-5 @ 235-245-255

Bodyweight Pull Ups

1 x 12 

Bodyweight Dips 

1 x 12 

Machine Curl

8-7-5 @ 35-45-50 then, 1 x 12 Machine Reverse Curls @ 25

Strap Upright Row

8-7-5 @ 120-140-150

Seated Machine Lateral Raise

8-7-5 @ 95-95-95 (5 second rest) 

Seated Reverse Fly

8-7-5 @ 120-140-160

Machine OH Extensions 

8-7-5 @ 130-150-170 then, 1 x 12 CG Vertical Hammer Press @ 140

Cash Out: 

KB Low-to-High Fly - 2 x 5 @ 30

Band Pull Apart - 1 x 25 @ Purple

DB Curls - 5-4-3 @‘40-45-50

L-Sit Pull Ups - x 5

AVG HR - 116 BPM

MAX HR - 150 BPM

Farmers Walk - Light…

1.5 Mile Farmers Walk @ 16lbs (8lb DBs)

AVG HR - 103 BPM

MAX HR - 119 BPM

Upper Body Density & Leg Extensions…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Leg Extensions - 1 x 20 @ 40

Pec Dec - 1 x 15 @ 110

Spider Curls - 1 x 15 @ 20

Hammer Curls - 1 x 15 @ 20

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 200-210-230

Machine Chest-Supported Row

8-7-5 @ 240-240-250

Assisted Pull Ups

1 x 12 @ 120 (25%)

Assisted Dips 

1 x 12 @ 120 (25%)

EZ Bar Preacher Curl

8-7-5 @ 50-70-70 then, 1 x 12 EZ Bar Reverse Curls @ 30

Strap Upright Row

8-7-5 @ 100-120-140

Seated Machine Lateral Raise

8-7-5 @ 85-90-95

Seated Reverse Fly

8-7-5 @ 110-120-140

Machine OH Extensions 

8-7-5 @ 120-140-170 then, 1 x 12 Machine Dips @ 160

Cash Out: 

DB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

AVG HR - 113 BPM

MAX HR - 137 BPM