Michael Ryan Hunsaker, M.Ed., Ph.D.

Behavioral Neuroscientist who became a Teacher for Students with Visual Impairments who loves to teach and write about assistive technology, visual impairments, and accessibility.

5 minute read

Training Week 12

Week starting 2026-05-11

Day 1

Set 1 — LADDER

10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Floor Internal / External Rotation | 32.5 pounds | 40 reps/side
    Muscle Groups: rotator_cuff
    Equipment Needed: dumbbell

  • Reverse Lunge | 65.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus
    Equipment Needed: dumbbell

  • Plank on Yoga Ball | Bodyweight | 30.0 seconds
    Muscle Groups: rectus_abdominis, transverse_abdominis, shoulder_stabilizers
    Equipment Needed: yoga_ball

Set 2 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

  • Dumbbell Press | 65.0 pounds | 12 reps
    Muscle Groups: pectoralis_major, anterior_deltoid, triceps
    Equipment Needed: dumbbell, weight_bench

  • Single Leg Calf Raises | Bodyweight | 50 reps/side
    Muscle Groups: gastrocnemius, soleus
    Equipment Needed: none

  • Renegade Row | 65.0 pounds | 8 reps/side
    Muscle Groups: latissimus_dorsi, rhomboids, triceps, transverse_abdominis
    Equipment Needed: dumbbell

Day 2

Set 1 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Arm PT | 30.75 pounds | 12 reps
    Muscle Groups: biceps_brachii, triceps_brachii
    Equipment Needed: dumbbell

  • Step-Up | 55.0 pounds | 12 reps/side
    Muscle Groups: gluteus_maximus, quadriceps
    Equipment Needed: plyo_box, dumbbell

  • Side Plank Row | 37.5 pounds | 10 reps/side
    Muscle Groups: obliques, latissimus_dorsi, rhomboids, gluteus_medius
    Equipment Needed: dumbbell

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Butterfly Press | 37.5 pounds | 12 reps
    Muscle Groups: pectoralis_major
    Equipment Needed: dumbbell, weight_bench

  • Calf Raises | Bodyweight | 100 reps
    Muscle Groups: gastrocnemius, soleus
    Equipment Needed: dumbbell, resistance_bands

  • Cossack Squat | 65.0 pounds | 10 reps/side
    Muscle Groups: adductors, gluteus_maximus, quadriceps, hamstrings
    Equipment Needed: dumbbell

Set 3 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

  • Standing Row | 65.0 pounds | 12 reps
    Muscle Groups: latissimus_dorsi, rhomboids, biceps
    Equipment Needed: dumbbell

  • Hamstring Curl (Slider) | Bodyweight | 12 reps
    Muscle Groups: hamstrings, gluteus_maximus
    Equipment Needed: slider

  • Russian Twist | 37.5 pounds | 12 reps
    Muscle Groups: obliques, rectus_abdominis
    Equipment Needed: dumbbell, medicine_ball

Day 3

Set 1 — LADDER

10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Upwards Row | 65.0 pounds | 12 reps
    Muscle Groups: trapezius, deltoids
    Equipment Needed: dumbbell

  • Box Squat | 65.0 pounds | 12 reps
    Muscle Groups: quadriceps, gluteus_maximus
    Equipment Needed: plyo_box, dumbbell

  • Yoga Ball Plank Back and Forth | Bodyweight | 30.0 seconds
    Muscle Groups: rectus_abdominis, transverse_abdominis, shoulder_stabilizers
    Equipment Needed: yoga_ball

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Arnold Press | 65.0 pounds | 12 reps/side
    Muscle Groups: anterior_deltoid, medial_deltoid, triceps
    Equipment Needed: dumbbell

  • Clam Walk With Strap | 27.5 pounds | 30 seconds
    Muscle Groups: gluteus_medius, gluteus_minimus
    Equipment Needed: resistance_band

  • Pallof Press | Bodyweight | 12 reps/side
    Muscle Groups: transverse_abdominis, obliques, gluteus_medius
    Equipment Needed: resistance_band

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Lateral Raises | 37.5 pounds | 12 reps/side
    Muscle Groups: medial_deltoid
    Equipment Needed: dumbbell

  • Single Leg 3 Cone Touch | Bodyweight | 12 reps/side
    Muscle Groups: gluteus_medius, ankle_stabilizers
    Equipment Needed: cones

  • Weighted Side Bend | 37.5 pounds | 30 reps/side
    Muscle Groups: obliques, quadratus_lumborum
    Equipment Needed: dumbbell

Day 4

Set 1 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

  • Rear Delt Fly | 37.5 pounds | 12 reps/side
    Muscle Groups: posterior_deltoid
    Equipment Needed: dumbbell

  • Reverse Lunge | 65.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus
    Equipment Needed: dumbbell

  • Floor Low Plank | Bodyweight | 30.0 seconds
    Muscle Groups: rectus_abdominis, transverse_abdominis, serratus_anterior
    Equipment Needed: none

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Frontline POW Raise | 37.5 pounds | 12 reps/side
    Muscle Groups: anterior_deltoid, upper_chest
    Equipment Needed: dumbbell

  • Turkish Get-Up | 37.5 pounds | 6 reps/side
    Muscle Groups: shoulder_stabilizers, glutes, core_stabilizers
    Equipment Needed: dumbbell

  • Swiss Ball Core Rotation | Bodyweight | 12 reps/side
    Muscle Groups: obliques, rectus_abdominis, transverse_abdominis
    Equipment Needed: yoga_ball

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Dumbbell Press | 65.0 pounds | 12 reps
    Muscle Groups: pectoralis_major, anterior_deltoid, triceps
    Equipment Needed: dumbbell, weight_bench

  • Single Leg Hamstring Curl (Slider) | Bodyweight | 12 reps/side
    Muscle Groups: hamstrings, gluteus_maximus
    Equipment Needed: slider

  • Side Plank Row | 37.5 pounds | 10 reps/side
    Muscle Groups: obliques, latissimus_dorsi, rhomboids, gluteus_medius
    Equipment Needed: dumbbell

Day 5

Set 1 — LADDER

10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Elbow Out Row | 65.0 pounds | 12 reps/side
    Muscle Groups: posterior_deltoid, rhomboids, upper_trapezius
    Equipment Needed: dumbbell

  • Curtsy Squat | 37.5 pounds | 12 reps/side
    Muscle Groups: gluteus_medius, quadriceps
    Equipment Needed: dumbbell

  • Side Lunge | 37.5 pounds | 12 reps/side
    Muscle Groups: adductors, gluteus_maximus
    Equipment Needed: dumbbell

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Butterfly Press | 37.5 pounds | 12 reps
    Muscle Groups: pectoralis_major
    Equipment Needed: dumbbell, weight_bench

  • Hip Thruster | 65.0 pounds | 12 reps
    Muscle Groups: gluteus_maximus, hamstrings
    Equipment Needed: dumbbell, weight_bench

  • Russian Twist | 37.5 pounds | 12 reps
    Muscle Groups: obliques, rectus_abdominis
    Equipment Needed: dumbbell, medicine_ball

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Shrugs | 37.5 pounds | 12 reps
    Muscle Groups: upper_trapezius
    Equipment Needed: dumbbell

  • Heel Walk | Bodyweight | 30 seconds
    Muscle Groups: tibialis_anterior
    Equipment Needed: none

  • Weighted Side Bend | 37.5 pounds | 30 reps/side
    Muscle Groups: obliques, quadratus_lumborum
    Equipment Needed: dumbbell

Leave a Comment

Note, I use Remarkbox for comments to prevent Disqus from showing ads or other methods requiring a GitHub login for participation in any discussions. Although you are asked for your email, there is no need to verify it through remarkbox in order to leave a comment. Verification is just so you can track discussions, etc. without the system treating you as a new person every time.

You May Also Enjoy