Follow workout plans to make working out easier!

Track your workouts online & on your mobile device

Never miss a workout with scheduled workouts

Get notifications to keep your workouts on track

Are you a staff member, coach, or gym owner? See how we can help

Start This Plan

Marisa Deck Program

4 Weeks

Start This Plan

Marisa Deck Program

4 Weeks

Marisa Deck Program

4 Weeks

Workout Goals

Tuesday
Wednesday
Friday

Block 1 Week 1 Day 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	90 90 Side Lying Breathing	90 90 Side Lying Breathing 1 sets, 5 reps	1		5		--:--
5 reps each side. Slow relaxed breathing. Expand the top ribcage up towards the ceiling. 5 second inhale / exhale x 5
	90 90 Hip Lift	90 90 Hip Lift 1 sets, 5 reps	1		5		--:--
Hips and knees bent at 90 degree angles. Keep knees in line with hips when looking down at your feet. Yoga block or Coregeous ball between your knees. Squeeze knees together. Draw heels down against the floor without moving your feet. Hips will then lift slightly off the floor. Intensity should be 2 out of 10. Feel slight tension in your hamstrings. Breath out, keeping your neck relaxed. Hold for a second and then breathe in in 5 seconds, fully expanding the rib cage in 360 degrees. Exhale quietly/gently for 5 seconds in a sighing pattern as if you were trying to fog up a pair of glasses. 5 TOTAL BREATHS
	Single Arm Banded Lat Pulldown	Single Arm Banded Lat Pulldown 1 sets, 10 reps	1		10		--:--
X2X1 tempo. Light band. Feel your lats kick on!
	Supine Chest Opener	Supine Chest Opener 1 sets, 5 reps	1		5		--:--
Arms out to side bent 90 degrees at elbow. Keep a pillow/foam roller under head. Feet elevated up on a chair and knees and hips bent at 90 degrees. Slow gentle inhales and exhales for 5 seconds, respectively. 360 degree expansion of the rib cage. 5 breaths total.
	KB/DB RDL Stretch Cycle	KB/DB RDL Stretch Cycle 1 sets, 3 reps	1		3		--:--
Lower down by pushing your butt back and hinging at your hips. Tension should be felt in the hamstrings. Once you reach as low as you can, take two breaths. On the second exhale sink to the next lowest position. Take two more breaths there. Lower a third time and take two more breaths. On the second exhale stand back up. This is 1 cycle. Complete 3 total cycles.
	Drop Catch and Fast Feet	Drop Catch and Fast Feet 1 sets, 5 reps	1		5		--:--
5 reps of 5 seconds at 100% Max Effort (ME).
	"A" March	"A" March 3 sets, 20 reps, 00:30 rest	3		20		00:30	3 rds
2 sec hold at top of each rep. 20, alternating sides. Keep torso tall with each step. Imagine you are trying to see over a fence. Strong push DOWN into the ground with full foot on each step, with less focus on how high the opposite knee raises. *Let arms swing forward and backward fully. Arms are your rudders and help provide balance and stability.
	Lateral Medball Side Toss	Lateral Medball Side Toss 3 sets, 8 reps, 01:30 rest	3		8		01:30	3 rds
Choose a lighter weight medball (4-10 pounds) that can be thrown explosively. Movement is powered by leg furthest from wall. Push through the floor, rotating the hips to face the wall that the ball is being thrown to. Finish through the arms.
	High Bar Back Squat	High Bar Back Squat 3 sets, 8 reps, 02:00 rest	3		8	--	02:00
30X1 tempo. Build to an RIR 3. Warmup (Rest 30 seconds after each warmup set.) Empty bar set of 8 reps. Add some weight to bar, perform 5 reps. Add more weight to bar, perform 3 reps. Ready for your first work set! Stack ribcage on top of pelvis. Hips are a bucket of water. Prevent the water from tipping out of your bucket. Neutral hips. Breath in as you descend, hold right before you arrive at the bottom, brace hard, push through the floor with your legs and exhale. *Squeeze the bar hard in your hands.
	Split Stance Contralateral Cable Push with Thoracic Rotation	Split Stance Contralateral Cable Push with Thoracic Rotation 3 sets, 10 reps, 00:30 rest	3		10	--	00:30
X1X1 tempo 10 R 10 L *Build to an RIR 3. Split stance. As right arm presses, left arm is pulled back and vice versa.
	Half Kneeling Cable Pull Down with Rotation	Half Kneeling Cable Pull Down with Rotation 3 sets, 10 reps, 00:30 rest	3		10	--	00:30
X1X1 tempo. 10 L 10 R Build to an RIR 3. Keep ribcage stacked on top of pelvis. Do not flex torso forward to assist in pull.
	Starfish Sit and Reach Core / Beginner	Starfish Sit and Reach 3 sets, 6-10 reps, 01:30 rest	3		6-10		01:30
X2X2 tempo Build to an RIR 2.
	Cooldown	Cooldown 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

Log this Workout

Block 1 Week 1 Day 2

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	90 90 Side Lying Breathing	90 90 Side Lying Breathing 1 sets, 5 reps	1		5		--:--
Slow relaxed breathing. Expand the top ribcage up towards the ceiling. 5 second inhale / exhale x 5
	90 90 Hip Lift	90 90 Hip Lift 1 sets, 5 reps	1		5		--:--
Hips and knees bent at 90 degree angles. Keep knees in line with hips when looking down at your feet. Yoga block or Coregeous ball between your knees. Squeeze knees together. Draw heels down against the floor without moving your feet. Hips will then lift slightly off the floor. Intensity should be 2 out of 10. Feel slight tension in your hamstrings. Breath out, keeping your neck relaxed. Hold for a second and then breathe in in 5 seconds, fully expanding the rib cage in 360 degrees. Exhale quietly/gently for 5 seconds in a sighing pattern as if you were trying to fog up a pair of glasses. 5 TOTAL BREATHS
	Deep Split Stance Hip and Hamstring Stretch	Deep Split Stance Hip and Hamstring Stretch 1 sets,	1		--		--:--
Perform 8 cycles on each side.
	Standing Lat Stretch	Standing Lat Stretch 1 sets, 5 reps	1		5		--:--
Split stance. Right foot forward, left arm reaches. Rotate away from front leg. Breathe in slowly and on exhale lengthen your arm and torso away from the bar. Repeat cycle for total of 5 times on each arm.
	Drop Catch and Fast Feet	Drop Catch and Fast Feet 1 sets, 5 reps	1		5		--:--
5 reps of 5 seconds at 100% Max Effort (ME).
	Single Leg Lateral Rudiment Hops	Single Leg Lateral Rudiment Hops 3 sets, 8-10 reps, 00:30 rest	3		8-10		00:30	3 rds
	Low to High Banded Woodchop	Low to High Banded Woodchop 3 sets, 8 reps, 00:30 rest	3		8	--	00:30	alternate
10 SINGLES each leg. Hold landing for 2 seconds. L then R. L leg is weaker. Full foot push off and landing. Ankles, knees, and hips flex and extend concurrently.
	Low to High Banded Woodchop	Low to High Banded Woodchop 3 sets, 8 reps, 01:30 rest	3		8	--	01:30	3 rds
Choose a band with lighter resistance. The movement should be performed explosively, with the most acceleration coming right before you reach the top of the rep.
	Dual Dumbbell Kickstand Romanian Deadlift	Dual Dumbbell Kickstand Romanian Deadlift 3 sets, 8-10 reps, 02:00 rest	3		8-10	--	02:00
31X1 tempo. 8-10 L 8-10 R. Build to an RIR 3. Performance Notes: Back foot is placed about 1-2 foot lengths back diagonally with only ball of foot touching. Both knees should be in alignment. Begin pattern by bending knees slightly and proceed to reach the hip back. Keep dumbbells close to body during descent. DBs lower just below knee or when high amount of tension is felt.
	Seated Cable Row with Triangle Bar	Seated Cable Row with Triangle Bar 3 sets, 10 reps, 00:30 rest	3		10	--	00:30
X1X1 tempo. Build to an RIR 3.
	Seated Dumbbell Press	Seated Dumbbell Press 3 sets, 10 reps, 00:30 rest	3		10	--	00:30
X1X1 tempo Build to an RIR 3. *Keep ribcage stacked on pelvis. No overarching of lower back.
	Birddog Planks	Birddog Planks 3 sets, 14-20 reps, 01:30 rest	3		14-20		01:30
X2X2 tempo. Alternating arms/legs each rep. *Build to an RIR 2.
	Cooldown	Cooldown 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

Log this Workout

Block 1 Week 1 Day 3

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	90 90 Side Lying Breathing	90 90 Side Lying Breathing 1 sets, 5 reps	1		5		--:--
Slow relaxed breathing. Expand the top ribcage up towards the ceiling. 5 second inhale / exhale x 5
	90 90 Hip Lift	90 90 Hip Lift 1 sets, 5 reps	1		5		--:--
Hips and knees bent at 90 degree angles. Keep knees in line with hips when looking down at your feet. Yoga block or Coregeous ball between your knees. Squeeze knees together. Draw heels down against the floor without moving your feet. Hips will then lift slightly off the floor. Intensity should be 2 out of 10. Feel slight tension in your hamstrings. Breath out, keeping your neck relaxed. Hold for a second and then breathe in in 5 seconds, fully expanding the rib cage in 360 degrees. Exhale quietly/gently for 5 seconds in a sighing pattern as if you were trying to fog up a pair of glasses. 5 TOTAL BREATHS
	Supine Chest Opener	Supine Chest Opener 1 sets, 5 reps	1		5		--:--
Arms out to side bent 90 degrees at elbow. Keep a pillow/foam roller under head. Feet elevated up on a chair and knees and hips bent at 90 degrees. Slow gentle inhales and exhales for 5 seconds, respectively. 360 degree expansion of the rib cage. 5 breaths total.
	KB/DB RDL Stretch Cycle	KB/DB RDL Stretch Cycle 1 sets, 3 reps	1		3		--:--
Lower down by pushing your butt back and hinging at your hips. Tension should be felt in the hamstrings. Once you reach as low as you can, take two breaths. On the second exhale sink to the next lowest position. Take two more breaths there. Lower a third time and take two more breaths. On the second exhale stand back up. This is 1 cycle. Complete 3 total cycles.
	Standing Lat Stretch	Standing Lat Stretch 1 sets, 5 reps	1		5		--:--
Split stance. Right foot forward, left arm reaches. Rotate away from front leg. Breathe in slowly and on exhale lengthen your arm and torso away from the bar. Repeat cycle for total of 5 times on each arm.
	Drop Catch and Fast Feet	Drop Catch and Fast Feet 1 sets, 5 reps	1		5		--:--
5 reps of 5 seconds at 100% Max Effort (ME).
	Countermovement Vertical Jump	Countermovement Vertical Jump 3 sets, 6 reps, 00:30 rest	3		6		00:30
100% Max Effort (ME) on each jump. Be as explosive as you can. Rest and reset between each rep. Hold landing for 2 seconds. No horizontal movement. Jump straight up.
	Piked MB Lateral Toss to the Wall.	Piked MB Lateral Toss to the Wall. 3 sets, 8 reps, 01:30 rest	3		8	--	01:30
8 L 8 R. 100% ME on each throw. Complete each set in a quick repetitive sequence, throwing, catching the bounce and immediately loading and throwing. Use a light ball that can be thrown quickly.
	Box Elevated Goblet Heel Touches	Box Elevated Goblet Heel Touches 3 sets, 10 reps, 02:00 rest	3		10	--	02:00
30X1 tempo 10 R -- Rest 15 seconds --10 L Build to an RIR 3. Use a bench or a 16-20" box. If still too high, stack plates on the floor to raise the level of where your heel touches.
	Strict Pullups Intermediate	Strict Pullups 3 sets, 3-5 reps, 00:30 rest	3		3-5	--	00:30
X1X1 tempo Perform each set as a series of 1.1.1.1.1. (each dot represents a 15 second break between reps.). Make sure to pause 1 second at the bottom of each rep before you let go of the bar. *Build to an RIR 2.
	Spiderman Pushups	Spiderman Pushups 3 sets, 8-10 reps, 00:30 rest	3		8-10		00:30
X0X1 tempo. Build to an RIR 2.
	Supine Leg Lowering	Supine Leg Lowering 3 sets, 8-10 reps, 01:30 rest	3		8-10		01:30
31X1 tempo Build to an RIR 2. Keep lower back flat to ground as you lower your legs. Do not lower further if your lower back lifts off the floor.
	Cooldown	Cooldown 1 sets, 00:05:00	1	00:05:00			--:--