Good luck on the race today 🏃‍♂️ don’t let us down, coach!

Nancy

And that's what I'm talkin' about! Loved this week! 💪🏼🤩

Courtney

Complete Shoulder workout with a heavy emphasis finishing off with core work

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Close grip bench/ row

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Holding dumbbell at the side 
Keep elbows tight 
Twist at wrist

Dumbbell wrist twist

Flat bench/ wrist twist

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Dumbbell floor press- bent over row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Chin up/ push up

Triceps bench dips

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Dip/hammer curl

Saturdeeeeee-
Push/pull

Eric

Great day for a comeback after a knee injury!

Breckyn

It looked so easy on paper…but when you push the weight- the simple movements are insane 🥵🥵🥵

Mondee-
Legs/core

I'm still sore from Saturday. Today was a true test of dedication. Even still, I, Like Nancy, pushed myself this year. I started tricep dips with just my body weight, dying, today I got 3 sets of 9-10 with a 70 pound dumbbell on my lap!

Coming up on 1 year with the app! My db flat bench has gone from 17.5lb to 45lb since last April 🤯🤯🤯

Tuesdee- 
Chest and triceps

Shoutout to Breckyn- my workout buddy from miles away 😘😘😘 you’re a machine, girl 💪🏼

I don't know if you meant to throw two of the same super sets at us there at the end, but my arms are falling off 🥵.... also looking rad! 💪🏼🤩

Wednesdee-
Back n’ biceps

Jake Fullmer

Everything I look in the mirror during side lifts, "I like that boulder......that is a niiice boulder."

Thursdee-
Boulder Shoulders

Sweating like mad today. I got all 3 sets of hipthrust at 195 and single leg at 60 today. Feeling great!

Such a good booty n' core burn! 🔥🙌🏼

Saturdeeeeee- Push/pull

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