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Oronde Gordon Strength & Flexibility Program

Workout Menu

Flexibility Builder

(Rotate between A1 and A2 until finished)

A1. Quad Stretch 2 x 60sec each leg
A2. Weighted Hamstring Sit-Back - 2 x 30s Holds

B1. Long Stance Pulses 2 x 20 pulses each side
B2. Deep Squat Holds (use dumbbell) - 2 x 45s Holds

C1. Round Back Curl 2 x 10 reps
C2. Calf Massage - 2 x 60s passes

 

Reduce Stiffness / Recovery Day

(Rotate between A1 and A2 until finished, then move to B1 and B2, etc)

A1. Front Thigh Release - 30-60s gentle movement while on lacrosse ball.
A2. Upper Back Release - 30-60s on lacrosse ball (between shoulder blades or on upper neck)

B1. Front Shin Release 2 x 60s moving ankle while holding ball on upper shin muscle.
B2. Calf Massage - 2 x 60s on foam roller.

C1. Quad Stretch - 2 x 60sec Holds
C2. Inner Thigh Release - 2 x 60s against wall

D1. Quad Stretch - 2 x 90s holds against wall

 

Strength Build 1

(Rotate between A1 and A2 until finished)

A1. DB Front Squats 2-3 sets, use enough weight and reps to get close to failure, but leave 1-2 reps RIR (RIR, reps in reserve)
A2. Lean Forward Pushups - 2-3 sets, 1-2 reps in reserve.

B1. DB Bench Deadlifts 2-3 sets, 2-3 reps in reserve.
B2. DB Bench Rows - 2-3 sets, go to failure (leave 0 reps in reserve)

Cooldown:

B1. Round-Back Curl - 2 x 6-8 reps, light to medium weight
B2. Deep Squat Holds - 1 x 60s hold

 

Strength Build 2

(Rotate between A1 and A2 until finished)

A1. Bench Squats 2 x 60sec Holds
A2. L-Sit Overhead Press - 2 x 30s Holds

B1. Kneeling Hip Flexor Raises 2 x 10-15 pulses
B2. Chin-Ups w/ Core Tension - 2 sets to failure

Cooldown:

C1. Cross-Leg Side Bend 2 x 8-10 reps each side.
C2. Weighted Sit-Backs (ankle) - 2 x 30s Holds

 

Lower-Body Strength

Bench Squats
Bench Squats
DB Front Squats
DB Front Squats
Slantboard Tension Squats (knees straight)
Slantboard Tension Squats (knees straight)
Weighted Sit-Backs
Weighted Sit-Backs
DB Bench Deadlift
DB Bench Deadlift
Kneeling Hip Flexor Raise
Kneeling Hip Flexor Raise

Upper-Body Strength

Lean Forward Push-Up
Lean Forward Push-Up
L-Sit Overhead Press
L-Sit Overhead Press
DB Bench Rows
DB Bench Rows
Chin-Ups with Core Tension
Chin-Ups with Core Tension
L-Sit Hold
L-Sit Hold

Weighted Stretching (Flexibility)

Round-Back Curl
Round-Back Curl
Deep Squat Holds
Deep Squat Holds
Cross-Leg Side Bend
Cross-Leg Side Bend
Long Stance Pulses
Long Stance Pulses
Weighted Hamstring Sit-Back
Weighted Hamstring Sit-Back

Soft Tissue Release

Front Thigh Release
Front Thigh Release
Upper Back Release
Upper Back Release
Quad Stretch
Quad Stretch
Inner Thigh Release
Inner Thigh Release
Front Shin Release
Front Shin Release
Rear Shoulder Release
Rear Shoulder Release
Calf Massage
Calf Massage