- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Hand release push up

Warm up

Seated machine row

Barbell curl

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Incline DB curl

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the lat bar with an overhand grip 
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Lat pulldown

Single arm preacher curl

Sumo high pull

Burpee Over Bar

10 min AMRAP

Back & Biceps
10/15/24

Full Body Strength
3/24/25

Rest 3/23/15

Metcon
3/22/25

Full Body Pull 
3/21/25

Pretty good. Nice Vids.  Easy on the eyes. 

Hoping this tracks last weights when we cycle back to this workout.

Richard

Full Body Push 
3/20/25

Rest

Full Body Functional

Full Body Strength
3/17/25

OFF
3/16/25

Functional
3/15/25

Full Body
3/14/25

Full Body
3/13/25

OFF
3/12/25

30 min AMRAP
3/11/25

FULL BODY
3/10/25

I think the most brutal leg day I’ve had in awhile dude. Not messing around, big thanks for this one 🤛

Legs (Posterior)
3/3/25

Legs (Anterior)
3/1/25

Chest & Triceps
2/28/25

OFF
2/27/25

Back & Biceps
2/26/25

Shoulders & Core
2/25/25

Legs (Posterior)
2/24/25

OFF
2/23/25

A couple of exercises could use some explanation. Other than that the app and workouts are great.

Luis

Functional
2/22/25

Full Body
2/21/25

Conditioning
2/20/25

OFF
2/19/25

Full Body
2/18/25

Full Body
2/17/25

OFF
2/16/25

Day 13: Functional

Full Body
2/14/25

Conditioning
2/13/25

OFF
2/12/25

Full Body
2/11/25

Full Body
2/10/25

Day 7: OFF
2/9/25

Day 6: Test Week
2/8/25

Day 5: Test Week
2/7/25

Day 4: OFF
2/6/25

Day 3- Test Week
2/5/25

Day 2- Test Week
2/4/25

Day 1- Test Week
2/3/25

Rest
2/2/25

Legs
2/1/25

Upper Body Strength
1/31/25

REST
1/30/25

Shoulders & Arms
1/29/25

Legs & Core
1/28/25

Chest & Back
1/27/25

Back & Biceps 10/15/24

More workouts from Brett Lundeen