Tspine rotation

Scap push up

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

Banded pull aparts

Cobra to Downward dog

Warm up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Incline dumbbell curl

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Butterfly knee tucks

W3/D5  Pull

Wow. First day, and it was brutal. Feels great, though, to get back into a routine

Sven

Carlos

Nastassia

W1/D1 Full Body

Couldn’t recommend this enough.  I’ve been searching for a detailed yet realistic workout routine and this is it.  Very well structured and something that I will actually continue to follow.

Doug

That was a tough workout! I feel accomplished for the morning! 🔥🔥

Mike Buskey

Anmol

W1/D3 Full Body

W1/D5 Full Body

It was definitely a brutal workout! I feel rewarded though after! 🔥

John Paul

W2/D1 Upper body

Marcio

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W3/D5 Pull

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