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

Deep groin stretch

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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

Defecit Bulgarian squat

Superset

Staggered stance RDL

Decline lying leg curl

Posterior Chain
11/23/24

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

Legs (Posterior)
1/15/25

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

Upper Push/Pull
12/9/24

OFF
12/8/24

Posterior Chain
12/7/24

Upper Body
12/6/24

OFF
12/5/24

Functional
12/4/24

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

Upper Body
11/22/24

Active Rest
11/21/24

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

Legs
11/20/24

Posterior Chain 11/23/24

More workouts from Brett Lundeen