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

Thoracic rotations

Warm up

Barbell Front Squat

Dumbbell Deficit Pushup

Superset

Strict Press

Zottmann curl

Cable Fly

Tricep Crossover

Close grip seated row

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

Push up

12 min EMOM

Full Body
10/25/24

LOWER (ANTERIOR)
12/3/24

UPPER (PUSH/PULL)
12/2/24

Legs
11/30/24

Upper Body
11/29/24

Rest
11/28/24

UPPER (PUSH/PULL)
11/27/24

LOWER (ANTERIOR)
11/26/24

Upper body
11/25/24

REST
11/24/24

Posterior Chain
11/23/24

Upper Body
11/22/24

Active Rest
11/21/24

had to finish the last few sets today, epic though 💪

Legs
11/20/24

Push 
11/19/24

Ryan

Pull
11/18/24

OFF
11/16/24

Conditioning
11/16/24

Conditioning
11/15/24

OFF
11/14/24

Functional
11/13/24

Posterior Chain
11/12/24

Upper Body
11/11/24

REST
11/10/24

Conditioning
11/9/24

Full Body Strength 
11/8/24

REST
11/7/24

Shoulders & Conditioning
11/6/24

Legs
11/5/24

Upper Body
11/4/24

REST
11/3/24

CONDITIONING & CORE
11/2/24

FULL BODY
11/1/24

REST
10/31/24

LOWER (ANTERIOR)
10/30/24

Chest & Triceps
10/29/24

Back & Biceps
10/28/24

OFF
10/27/24

Functional
10/26/24

OFF
10/24/24

Shoulders 
10/23/24

Legs (Quads)
10/22/24

Upper 
10/21/24

REST
10/20/24

Lower Body
10/19/24

UPPER BODY
10/18/24

REST
10/17/24

Legs (Posterior)
10/16/24

Back & Biceps
10/15/24

Chest & Triceps
10/14/24

Full Body 10/25/24

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