Stationary bike

Walkouts

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

Gorilla squat to Tspine reach

Banded Goodmornings

Air squats

Warm up

Standing Calf raise

- Set the rack pins to a slot matching the bottom of your squat position
- Working from the bottom of a squat up
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you drive through your heels to stand up
- Lower back down to a dead stop resting the bar on the rack pins

Anderson squat

Barbell Bulgarian squats

Hip Thrust

Barbell Deficit reverse lunges

Superset

Seated Leg Curl

Dumbbell deadlift

Prisoner Jump Lunge

See ya 🥴

Day 22: Legs (Posterior)
8/12/24

Day 51: Legs
9/10/24

Day 50: Upper Body
9/9/24

Day 49: OFF
9/8/24

Day 48: Shoulders & Conditioning
9/7/24

Day 47: Legs
9/6/24

Day 46: REST
9/5/24

Day 45: Back & Biceps
9/4/24

Day 44: Chest & Triceps
9/3/24

Day 43: Legs & Accessory work
9/2/24

Day 42: OFF
9/1/24

Day 41: Shoulders & Conditioning
8/31/24

Day 40: Legs
8/30/24

Day 39: OFF
8/29/24

Day 38: Back & Biceps
8/28/24

Day 37: Chest & Triceps
8/27/24

Day 36: Legs & Accessory work
8/26/24

Day 35: OFF
8/25/24

Day 34: Active Recovery Sweat
8/24/24

Day 33: Chest & Triceps
8/23/24

Day 32: OFF
8/22/24

Day 31: Back & Biceps
8/21/24

Day 30: Shoulders & Core
8/20/24

Day 29: Legs (Posterior)
8/19/24

Day 28: OFF
8/18/24

Day 27: Legs (Anterior)
8/17/24

Day 26: Chest & Triceps
8/16/24

Day 25: OFF
8/15/24

Day 24: Back & Biceps
8/14/24

Day 23: Shoulders & Core
8/13/24

Day 21: OFF
8/11/24

Day 20: Functional
8/10/24

Day 19: Full Body
8/9/24

Day 18: Conditioning
8/8/24

Day 17: OFF
8/7/24

Day 16: Full Body
8/6/24

Day 15: Full Body
8/5/24

Day 14: OFF
8/4/24

Day 13: Functional
8/3/24

Day 12: Full Body
8/2/24

Day 11: Conditioning
8/1/24

Day 10: OFF
7/31/24

Day 9: Full Body
7/30/24

Day 8: Full Body
7/29/24

Day 7: OFF
7/28/24

Day 6: Test Week
7/27/24

Day 5: Test Week
7/26/24

Day 4: OFF
7/25/24

Day 3- Test Week
7/24/24

Day 2- Test Week
7/23/24

Day 22: Legs (Posterior) 8/12/24

More workouts from Brett Lundeen