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

Banded pull aparts

Banded raises

Scapula Pushups

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Warm up

Seated dumbbell press

Weighted pull up

Tricep Crossover

Neutral Grip Lat Pulldown

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Upper Body
11/4/24

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

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

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

Legs (Posterior)
10/16/24

Back & Biceps
10/15/24

Chest & Triceps
10/14/24

Upper Body 11/4/24

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