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

Nancy

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! 💪🏼🤩

Courtney

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Wide grip lat pull down/ underhand grip lat pull down

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Hold opposite arm at 90 degree engaging bicep
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Bent over barbell row/ dumbbell curl

Seated cable wide grip cable row

Holding dumbbell at the side 
Keep elbows tight 
Twist at wrist

Dumbbell wrist twist

Seated cable row/ wrist twist

Seated dumbbell row

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Seated row/ seated dumbbell curls

Wednesdee-
Back n’ biceps

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

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! 🔥🙌🏼

Frideee-
hammy n’ glutes n’ Core

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

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

Wednesdee- Back n’ biceps

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