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 🥴

Legs (Posterior)
1/15/25

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

OFF
1/26/25

Legs
1/25/25

Upper Body
1/24/25

OFF
1/23/25

Conditioning
1/22/25

Upper Body
1/21/25

Legs (Posterior)
1/20/25

OFF
1/19/25

Legs
1/18/25

Upper Body
1/17/25

OFF
1/16/25

Back & Biceps
1/14/25

This is my actual first time incorporating the Mikolo WR00

Love it!

Joe Guerra Jr

Chest & Triceps
1/13/25

REST
12/29/24

SHOULDERS/ARMS/CORE

FULL BODY
12/27/24

OFF
12/26/24

Conditioning
12/25/24

Legs
12/24/24

Upper Body
12/23/24

OFF
12/22/24

Legs
12/21/24

Upper Body
12/20/24

OFF
12/19/24

Shoulders & Conditioning
12/18/24

LEGS (ANTERIOR)
12/17/24

UPPER (PUSH/PULL)
12/16/24

OFF
12/15/24

LOWER (GLUTES/HAMS)
12/14/24

UPPER (PUSH/PULL)
12/13/24

OFF
12/12/24

Functional/ Core
12/11/24

Legs
12/10/24

Legs (Posterior) 1/15/25

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