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.

4 minute read

Training Week 13

Week starting 2026-05-18

Day 1

Set 1 — AMSAP

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

  • Floor Internal / External Rotation | 35.0 pounds | 40 reps/side
    Muscle Groups: rotator_cuff
    Equipment Needed: dumbbell

  • Hip Thruster | 70.0 pounds | 12 reps
    Muscle Groups: gluteus_maximus, hamstrings
    Equipment Needed: dumbbell, weight_bench

  • Push Up | Bodyweight | 12 reps
    Muscle Groups: pectoralis_major, triceps, anterior_deltoid
    Equipment Needed: none

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Wide Upwards Row | 70.0 pounds | 12 reps
    Muscle Groups: lateral_deltoid, trapezius
    Equipment Needed: dumbbell

  • Forward Lunge | 70.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus
    Equipment Needed: dumbbell

  • Renegade Row | 70.0 pounds | 8 reps/side
    Muscle Groups: latissimus_dorsi, rhomboids, triceps, transverse_abdominis
    Equipment Needed: dumbbell

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Rear Delt Fly | 40.0 pounds | 12 reps/side
    Muscle Groups: posterior_deltoid
    Equipment Needed: dumbbell

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

  • Clam Walk With Strap | 30.0 pounds | 30 seconds
    Muscle Groups: gluteus_medius, gluteus_minimus
    Equipment Needed: resistance_band

Day 2

Set 1 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Dumbbell Press | 70.0 pounds | 12 reps
    Muscle Groups: pectoralis_major, anterior_deltoid, triceps
    Equipment Needed: dumbbell, weight_bench

  • Bridge Toe Taps | Bodyweight | 30 seconds
    Muscle Groups: gluteus_maximus, hamstrings
    Equipment Needed: none

  • Russian Twist | 40.0 pounds | 12 reps
    Muscle Groups: obliques, rectus_abdominis
    Equipment Needed: dumbbell, medicine_ball

Set 2 — AMSAP

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

  • Y T Ws | 35.0 pounds | 12 reps
    Muscle Groups: lower_trapezius, rhomboids, posterior_deltoid, rotator_cuff
    Equipment Needed: dumbbell

  • Box Pistol Squat | 60.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus, ankle_stabilizers
    Equipment Needed: plyo_box

  • Side Plank | Bodyweight | 30.0 seconds/side
    Muscle Groups: obliques, transverse_abdominis, gluteus_medius
    Equipment Needed: none

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Upwards Row | 70.0 pounds | 12 reps
    Muscle Groups: trapezius, deltoids
    Equipment Needed: dumbbell

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

  • Hamstring Curl (Yoga Ball) | Bodyweight | 12 reps
    Muscle Groups: hamstrings, gluteus_maximus
    Equipment Needed: yoga_ball

Day 3

Set 1 — AMSAP

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

  • Standing Row | 70.0 pounds | 12 reps
    Muscle Groups: latissimus_dorsi, rhomboids, biceps
    Equipment Needed: dumbbell

  • Split Squat | 70.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus
    Equipment Needed: dumbbell

  • Floor High Plank | Bodyweight | 30.0 seconds
    Muscle Groups: rectus_abdominis, transverse_abdominis, triceps, shoulder_stabilizers
    Equipment Needed: none

Set 2 — LADDER

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

  • Frontline POW Raise | 40.0 pounds | 12 reps/side
    Muscle Groups: anterior_deltoid, upper_chest
    Equipment Needed: dumbbell

  • Side Lunge | 40.0 pounds | 12 reps/side
    Muscle Groups: adductors, gluteus_maximus
    Equipment Needed: dumbbell

  • Russian Twist | 40.0 pounds | 12 reps
    Muscle Groups: obliques, rectus_abdominis
    Equipment Needed: dumbbell, medicine_ball

Day 4

Set 1 — AMSAP

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

  • Tricep Press | 40.0 pounds | 12 reps
    Muscle Groups: triceps
    Equipment Needed: dumbbell

  • Jump Squat | Bodyweight | 12 reps
    Muscle Groups: quadriceps, gluteus_maximus, calves, hamstrings, core
    Equipment Needed: none

  • Copenhagen Plank | Bodyweight | 12 reps/side
    Muscle Groups: adductors, obliques
    Equipment Needed: weight_bench

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Lateral Raises | 40.0 pounds | 12 reps/side
    Muscle Groups: medial_deltoid
    Equipment Needed: dumbbell

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

  • Cossack Squat | 70.0 pounds | 10 reps/side
    Muscle Groups: adductors, gluteus_maximus, quadriceps, hamstrings
    Equipment Needed: dumbbell

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Wide Upwards Row | 70.0 pounds | 12 reps
    Muscle Groups: lateral_deltoid, trapezius
    Equipment Needed: dumbbell

  • Turkish Get-Up | 40.0 pounds | 6 reps/side
    Muscle Groups: shoulder_stabilizers, glutes, core_stabilizers
    Equipment Needed: dumbbell

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

Day 5

Set 1 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Dumbbell Press | 70.0 pounds | 12 reps
    Muscle Groups: pectoralis_major, anterior_deltoid, triceps
    Equipment Needed: dumbbell, weight_bench

  • Box Pistol Squat | 60.0 pounds | 12 reps/side
    Muscle Groups: quadriceps, gluteus_maximus, ankle_stabilizers
    Equipment Needed: plyo_box

  • March in Place With Strap | Bodyweight | 30 seconds
    Muscle Groups: hip_flexors, obliques
    Equipment Needed: resistance_band

Set 2 — AMSAP

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

  • Narrow Upwards Row | 70.0 pounds | 12 reps
    Muscle Groups: trapezius, deltoids, biceps
    Equipment Needed: dumbbell

  • Hip Thruster | 70.0 pounds | 12 reps
    Muscle Groups: gluteus_maximus, hamstrings
    Equipment Needed: dumbbell, weight_bench

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

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

  • Shrugs | 40.0 pounds | 12 reps
    Muscle Groups: upper_trapezius
    Equipment Needed: dumbbell

  • Romanian Deadlift | 70.0 pounds | 12 reps/side
    Muscle Groups: hamstrings, gluteus_maximus, erector_spinae
    Equipment Needed: dumbbell

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

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