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)
10/16/24

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

Full Body
10/25/24

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

Back & Biceps
10/15/24

Chest & Triceps
10/14/24

Legs (Posterior) 10/16/24

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