Hans

Matthew kelk

Emilio

Before or after workout complete 10-15 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

Reps for EACH LEG

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, bend at the knee and lower your hip until your knee and hip are at a 90 degree angle 
- Keep opposite leg straight
- Explode up
- Return to the starting position

Lateral Side Lunge

Adjust the pad of the machine to be right above your Achilles tendon. 
Start with a lighter weight to get a good feel for the movement.
Lean forward on the machine by placing your thighs against the supportive pad, grab the handles, and have the back of your legs against the lower pad.
Curl the weight up with your right leg by contracting your hamstring muscle.
Go up until your foot becomes higher than your knee, and you feel a strong contraction in the back of your thighs.
Hold the position for a second and exhale as you slowly lower the weight and extend your leg.
Once you’re done, plant your right foot and curl the weight with your left leg.

Standing Single Leg Hamstring Curl

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

Sit on the machine with your legs bent at a 90 degree. Press up using your toes to activate your calf muscles. Lower slowly stretching the calf muscles

Seated Calf Raise

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted Crunches

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Cable Crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

DAY 1 CHALLENGE
25 (LEGS/ABS)

Tiago

AMAZING pump! One of my favorites. 💪🏽

Benjamin Garcia

George

DAY 1 CHALLENGE
01 (PUSH/TRICEPS)

Christian

Jonnathan

DAY 1 CHALLENGE
02 (PULL/BICEPS)

The pumpiest of all pumps. What a fuckin workout. Those body weight Bulgarian split squats as a finisher were just 🔥💨

Seth Lunsford

DAY 1 CHALLENGE03 (LEGS/ABS)

Alan

DAY 1 CHALLENGE
04 (PUSH/PULL)

José

DAY 1 CHALLENGE
05 (LEGS/ABS)

Orlando

Mohammed

That lock out bench press on the smith machine oooooweeee 🔥🔥

DAY 1 CHALLENGE
06 (PUSH/TRICEPS)

Jason

DAY 1 CHALLENGE
07 (PULL/BICEPS)

Isaac

That shit hits!!! Pump overload my guy💪🏻💪🏻🔥🔥

DAY 1 CHALLENGE
08 (UPPER BODY)

Feelin like I can pose as a redwood tree gettin pump like this god damn!!

Dennis David

DAY 1 CHALLENGE
09 (LOWER BODY)

Feel the pump my G’s 💪🏼🤌🏼🔥🔥

Y’all dirty for puttin squats first exercise after a crazy leg day, but I like gettin dirty! Lets fuckin go🚀🚀🚀

Willie

DAY 1 CHALLENGE
10 (FULL BODY)

My arms are on 🔥🔥🔥🔥 good shit

Feelin like I’m from Chernobyl and my bicep wants to grow another bicep and slap my grandmamma in the face

DAY 1 CHALLENGE
11 (ARMS/ABS)

Gonna turn me into a Gladiator fr 💪🏼🔥🔥🔥

I feel like the actual landmine ready to explode with this paaaahmp 💪🏼💪🏼

DAY 1 CHALLENGE
12 (UPPER BODY)

Stephen

Alexa, play Gloria Gaynor - I Will Survive

DAY 1 CHALLENGE
13 (LOWER BODY)
“Only The Strong Survive”

DAY 1 CHALLENGE
14 (FULL BODY)

Can’t see my feet chest is to pumped!!!!

DAY 1 CHALLENGE
15 (CHEST WORKOUT)

LEGS ARE UNSERVICEABLE AFTER THIS WORKOUT

Today was a tough day mentally for me, but leg days always cheer me up. Great fuckin workout

Luis

DAY 1 CHALLENGE
16 (LEGS/CALVES)

If Friday had a face, I’d slap it with my bicep pump from this lift

Tyler

Videos 10/10 idea but can you update/check them. Forearm barbell curl wasn’t shown, excited to be here though 🤙🏾LFG!

Sebastian Castorena

DAY 1 CHALLENGE
17 (ARMS/ABS)

Feel the burn of no return!!!!🔥🔥🔥🔥🔥

Gym thought I was stealing their shoulder pads on the way out. Told them it was just my pump from this workout 🚀🚀

DAY 1 CHALLENGE
18 (SHOULDERS)

Who needs Red Bull when you can grow wings from doin this workout 💸💸

Aaron

Shawn Freyre

DAY 1 CHALLENGE
19 (BACK WORKOUT)

Ali gee

DAY 1 CHALLENGE
20 (ARMS & ABS)

We hittin PRs on recovery day fellas 🚀🚀

DAY 1 CHALLENGE
21 (Recovery)

Feelin like I can take a punch from Saitama 🤛🏼

Wyatt

DAY 1 CHALLENGE
22 (CARDIO/ABS)

DAHHHH PAAAHHMMPPPP💪🏼💪🏼💪🏼💪🏼

DAY 1 CHALLENGE
23 (PUSH/BICEP)

Hittin them with the Ric Flair WOOOOOOOOO

ABDELAZIZ

DAY 1 CHALLENGE
24 (PULL/TRICEP)

Is it possible for skin to tear from a pump?! 🚀🚀

DAY 1 CHALLENGE
26 (PUSH/PULL)

Legs on a Monday to start the week ?! LETS FUCKIN GO 🚀🚀

Roman

DAY 1 CHALLENGE
27 (LEGS/ABS)

G Francis

DAY 1 CHALLENGE
28 (FULL BODY)

DAY 1 CHALLENGE
29 (ABS/ARMS)

Dirty thirty with a dirty pump let’s fuckin go

Nate

DAY 1 CHALLENGE
30 (PUSH/PULL)

Leg day on the final day of the challenge. Wouldn’t want it any other way. These past 31 days have been fucking amazing and it’s just the fuckin beginning baby!! DAYONE☝🏼🏴‍☠️

I was not prepared for this one. Almost needed to be carried out of the gym. But we got it done. 💪🏼🔥

DAY 1 CHALLENGE 25 (LEGS/ABS)

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