Stationary bike

- 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

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Banded Goodmornings

Warm up

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Neutral Grip Pull up

Superset

Elevated hip thrust

Lat Pullover

High box step up

Locomotive row

Spider curl

Circuit

PULL/ POSTERIOR CHAIN
6/29/24

Day 59: Upper Body
9/18/24

Day 58: Legs
9/17/24

Day 57: Upper Body
9/16/24

Day 56: OFF
9/15/24

Day 55: Conditioning 
9/14/24

Day 54: Legs
9/13/24

Day 53: OFF
9/12/24

Day 52: Upper Body
9/11/24

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 22: Legs (Posterior)
8/12/24

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

PULL/ POSTERIOR CHAIN 6/29/24

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