Stevo

Easier than the other ones but still a good one

Guadalupe

Anderson

Nazzareno

Jason

Jarrad

Love the way my body has been transforming

Fantastic workout! Crawling out of the gym now 😅👊🏾☠️💪🏽

Javier

3-5 WARM-UP DRILLS
 
BBELL BACK SQUATS - 5 SETS X 5 REPS 
BOX STEP UPS - 4 SETS X 10 REPS PER LEG
BW SQUATS - 4 SETS X 13 REPS
BW SHORT STEP LUNGES - 4 SETS X 11 PER LEG
KBELL CLEAN + FRONT SQUATS - 4 SETS X 7 REPS
 
BW L-SIT PULL UP (NEUTRAL GRIP) - 4 SETS X 11 REPS
BW ECCENTRIC REVERSE CRUNCH - 3 SETS X 9 REPS
BW ALT. SINGLE LEG BACK BRIDGE - 3 SETS X 10  (3 SEC HOLD PER LEG)
BW LOW PLANK KNEE TUCK - 4 SETS X 11 REPS
 

STRETCH AND COOL DOWN

Barbell back squat

Bodyweight box step up

Bodyweight squats

Bodyweight short step lunges

- Focus on from when you clean the Kb up
- As you squat keep your chest up 
- Break parallel as you go down and ouch through your heels to come back up

Kettlebell clean & front squat

- Pull yourself up keeping your core engaged and legs extended

L-sit pull up

Bodyweight eccentric reverse crunch

Bodyweight single leg glute bridge

Bodyweight low plank knee tuck

W4/D3  Lower body & core

I need workouts that work around my injuries. There’s no substitution to any workout it’s just the same one I completed last time.

Chris

Anders

W1/D1 Pull & Biceps

W1/D2 Push & Triceps

Thomas

W1/D3 Lower Body & Core

An alternative for different exercises I have a few injuries from my deployment so some exercises I’m unable to do so I feel as if I’m half a**ing my program

Marco

W1/D4 Push & Triceps

Great workout. Bent over rows were difficult for my lower back but everything else was solid

Myke

Good, but why is there 1 chest exercise in there? Must be a mistake no? Its a push exercise as well.. incline DB press ;)

Patrick

W1/D5 Pull & Biceps

yea I'm not genetically gifted with calves so I throw them in at least twice a week

I would like to see some calves incorporated into this workout. Outside of that, it’s a hit.

W4/D3 Lower body & core

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