- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

Gorilla squat

Cat Cow

Banded raises

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

Strict press

Defecit push-up

Superset

3 second tempos first 2 sets, 5 sec on 3rd set

Tricep Dip

Tricep Plank Press

Incline Dumbbell Press

Pike Press

Landmine Press

UPPER (PUSH)
6/25/24

Full Body
3/14/25

Full Body
3/13/25

OFF
3/12/25

30 min AMRAP
3/11/25

FULL BODY
3/10/25

I think the most brutal leg day I’ve had in awhile dude. Not messing around, big thanks for this one 🤛

Legs (Posterior)
3/3/25

Legs (Anterior)
3/1/25

Chest & Triceps
2/28/25

OFF
2/27/25

Back & Biceps
2/26/25

Shoulders & Core
2/25/25

Legs (Posterior)
2/24/25

OFF
2/23/25

A couple of exercises could use some explanation. Other than that the app and workouts are great.

Luis

Functional
2/22/25

Full Body
2/21/25

Conditioning
2/20/25

OFF
2/19/25

Full Body
2/18/25

Full Body
2/17/25

OFF
2/16/25

Day 13: Functional

Full Body
2/14/25

Conditioning
2/13/25

OFF
2/12/25

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

UPPER (PUSH) 6/25/24

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