Login to your UREC Account >>

Current WSU students, faculty, staff, log in using your WSU Network ID (NID) and password.

Other individuals, please log in using the DSE Local Account you have created with your personal email address. You will be able to review details of your purchases like memberships, lockers, and activities.

If you're having trouble accessing your account, or you need help:

Contact Us

Main Office | 509-335-UREC (8732) | urec@wsu.edu

Instructions for Setting Up Facility Access

Access the WSU DSE webpage
Log in: Use "University Account" if you are a current WSU student, faculty, or staff. Use "Local Account" to login with a non-WSU email address associated with your UREC membership.
Download the DSE Facility Access mobile app
Once the app is downloaded, return to the Facility Access App webpage
Click "Activate New Device" at bottom of website to get university code and activation code
Open the app and enter the information/activation code to associate your phone with your DSE account.

Login to your UREC Account >>

Washington State University

Week 4 Workouts

University Recreation

Week 4: Workout #1

Warmup

Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250m
Triset #1

Goblet Squat

12 reps

Dumbbell Chest Press

10 reps

Chainsaws

8 reps per side, 60 second rest
Triset #2

Kettlebell Deadlift

15 reps

Band Pulls

12 reps

Plank Up

10 reps per side, 60 second rest
Triset #3

Chin Up

AMRAP

Reverse Lunge

8 reps per side

Dumbbell Lateral Raise

12 reps, rest 60 seconds
Cool Down

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Week 4: Workout #2

Warmup

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Should Packing

12 reps each side

Reverse Rope Fly

12 reps

Burpees

12 reps

Mountain Climbers

12 reps each side
Triset #1

Kneeling Single Arm Overhead

8 reps per side

Dumbbell Romanian Deadlift

8 reps

TRX/Rows/Supine Row

8 reps, 60 second rest
Triset #2

Kettlebell Swing

15 reps

Leg Lowers

5 reps per side

Bulgarian Split Squat

8 reps per side, 60 second rest
Triset #3

Push Up

12 reps

Jump Squat

10 reps

Side Plank

30 seconds, 30 second rest
Cool Down

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Week 4: Workout #3

Warmup

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

30 reps

Kettlebell Swing

15 reps

Ball Slams

12 reps

Pass Throughs

10 reps each side
Triset #1

Trapbar Deadlift/Suitcase

8 reps

Cuban Press

8 reps

Feet Elevated Plank

45 seconds, 60 second rest
Triset #2

Goblet Squat

10 reps

TRX Face Pull/Cable Face Pull

10 reps

Single Leg Glute Bridge

10 reps per side, rest 60 seconds
Triset #3

Pull Up

AMRAP

Battle Rope Slam/Medicine Ball Slam

20 reps

Hanging Leg Raise

10 reps, rest 30 seconds
Cool Down

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Week 4: Workout #3

Warmup

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Versa Climber

550 feet
Triset #1

Goblet Lunge

8 reps per side

Kneeling Single Arm Overhead

10 reps per side

Leg Lowers

5 reps per side, 60 second rest
Triset #2

Glute Ham Raise

6 reps

Push Ups

AMRAP

Mountain Climbers

25 reps per side, 60 second rest
Triset #3

Rowing Machine

350m

Squat Triangles

5 reps per side

Plank

45 seconds, 30 second rest
Cool Down

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Login to your UREC Account >>

Current WSU students, faculty, staff, log in using your WSU Network ID (NID) and password.

Other individuals, please log in using the DSE Local Account you have created with your personal email address. You will be able to review details of your purchases like memberships, lockers, and activities.

If you're having trouble accessing your account, or you need help:

Contact Us

Main Office | 509-335-UREC (8732) | urec@wsu.edu

Instructions for Setting Up Facility Access

Access the WSU DSE webpage
Log in: Use "University Account" if you are a current WSU student, faculty, or staff. Use "Local Account" to login with a non-WSU email address associated with your UREC membership.
Download the DSE Facility Access mobile app
Once the app is downloaded, return to the Facility Access App webpage
Click "Activate New Device" at bottom of website to get university code and activation code
Open the app and enter the information/activation code to associate your phone with your DSE account.

Login to your UREC Account >>

Login to your UREC Account >>

Current WSU students, faculty, staff, log in using your WSU Network ID (NID) and password.

Other individuals, please log in using the DSE Local Account you have created with your personal email address. You will be able to review details of your purchases like memberships, lockers, and activities.

If you're having trouble accessing your account, or you need help:

Contact Us

Main Office | 509-335-UREC (8732) | urec@wsu.edu

Instructions for Setting Up Facility Access

Access the WSU DSE webpage
Log in: Use "University Account" if you are a current WSU student, faculty, or staff. Use "Local Account" to login with a non-WSU email address associated with your UREC membership.
Download the DSE Facility Access mobile app
Once the app is downloaded, return to the Facility Access App webpage
Click "Activate New Device" at bottom of website to get university code and activation code
Open the app and enter the information/activation code to associate your phone with your DSE account.

Log into your UREC Account here

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