Maja

Nicole

Mikaela

This one is going to hurt sooo goood!!💥🔥

Jexxica

I’m going to feel this workout for the rest of the week 🥲

Ariz

Lindsay

Warit

chin up iso hold was definitely the highlight of my day
45’52”11❤️‍🔥✊🏻
#saturdayroutine🐝💓

yangBAE

Rummy

Vanessa

Challenge week 3/day 2

Training Day Overview: 

Suggested accessory equipment: large loop bands

Warm Up: Foam Roll, warm up and activation routine from app.

Warm Up Sets: 1-2S
Rep Range: 6-8R 
Tempo: Steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R 
Tempo: steady
Modification: conventional deadlifts or wide lat pull down. 

- begin with loaded barbell on the ground in front of you. 
- barbell should be in line with mid shoelace of each foot. 
- take a hip width or slightly inside hip width stance
- hinge the hips back as you bend forward to grip the barbell, keep the spine neutral. 
- grip the bar with a snatch grip. 
*grip width will vary based on your body mechanics. Use the last rings on the barbell as your guide. Index fingers outside of the last rings will be a wider snatch grip, pinky lined up with the last rings on the barbell will make for a less wide grip. I typically line up my middle/ring fingers with the rings. 
- depress the scapula and pin them down, activate the lats. 
- lift your chest so it is facing forward and think about breaking the bar around your body as you drive your feet through the ground
- leg press the weight up from the floor to your knees
- as soon as the barbell is in line with the knees use the torque in your hips to snap the hips in and lift the bar to a standing position. 
- keep the chest high and forward and tension in the lats and low back at the top [break the bar around your body]
- lower the barbell with control by hinging the hips back while keeping a neutral spine. 
- when the bar is in line with the knees bend the knees and place the bar on the ground. 
- reset between reps if needed. 
- bar should stay close to your body throughout each rep. .

Snatch Grip Deadlifts

Rep Range: 8-10R each side 
Tempo: 2 second pause at the bottom and the top of each rep. 
Modification: Bent Over single arm dumbbell row.

- sit on the seated cable machine, double cables if possible. 
- grab one handle of the cable with one hand, place the opposite foot up on the platform to stabilize. 
- keep your torso upright and facing forward. 
- think about driving the shoulder and elbow down towards the ground as you pull the cable. 
- pull the cable until your elbow is in line with your waist, squeeze your elbow in tight. 
- lean into the rep by driving the elbow and shoulder towards the ground, but fight against the torso twisting as you row- chest should stay facing forward. 
- pause for two second and contract the low lat on the rowing side. 
- release with control until arm is fully extended, pause again for 2 seconds.

Single Arm Cable Lat Row

Rep Range: 10-12R 
Tempo: Steady 
Modification: Standing Dumbbell curls.

- grip the EZ bar with both hands, supinated grip
- stand with feet hip width or slightly inside 
- begin with the arms extended down so the EZ bar is resting on your quads. 
- pin elbows to your sides or slightly behind your torso 
- “tuck the ribs” and squeeze your glutes to help hold the brace. 
- dig the elbows into your sides as you curl the EZ bar up towards the shoulders. 
- contract the biceps at the top of the rep. 
- lower with control until arms are completely extended. 
- continue reps.

EZ Bar Curls

Compound Set

Rep Range: 1R + 10-12R  [13 reps all together each set]
Tempo: 10 second hold on the first rep, keep weight just use a steady tempo on the next 10-12R
Modification: straight bar pronated grip lat pull down, banded lat pull down.

- support your chest on an upright bench [bench with short back support] or an incline bench. [bench should be “facing away” from the cable machine so you are able to support your chest on the back pad while facing the cables.]
- set up your lat pulldown with double cable pulleys, or attach the straight bar and use a shoulder width pronated grip. 
- sit on the bench with your chest supported on the back pad of the bench. 
- grip the handles with a neutral grip. 
- plant your feet flat on the ground
- depress the scapula as you drive your elbows down towards your waist. [keep the elbows in close]
- contract the lats in this position for 10 seconds before releasing and continuing reps.

Chest Supported Neutral Grip Pulldown

Rep Range: 8-10R Each Side
Tempo: steady
Modification: single arm concentration curls [arm supported on back of bench or inside of leg in a seated position].

- set up with one arm on the preacher curl machine. 
- arm should be connected to the pad of the machine from armpit to elbow. 
- grip the handle with a supinated grip, with one hand. 
- begin with arm extended
- drive your tricep into the pad as you curl the handle towards your front delt. 
- contract the bicep at the top of the rep. 
- lower with control until arm is complete extended. 
- continue reps. 
- watch for the shoulder wanting to roll forward, make sure to depress your scap and pin them down to help with this.

Single Arm Preacher Curls

Time: 1 minute total
Tempo: 30 seconds steady row, 30 seconds iso hold. 
Modification: Dumbbell Bat Row

- adjust the cable low on the rack. 
- attach a straight bar or lat pulldown bar. 
- face the cable, and grip the bar with a pronated grip, wide. 
- step back from the cable 2-3 steps. [enough to feel the tension of the cable pulling you forward]. 
- stand with feet together or staggered for stability. 
- bend your chest forward just slightly, keep the spine neutral [chest pointing towards the cable] 
- retract the scapula and row the bar towards your mid chest/just below the chest. 
- contract the rhomboids. 
- release with control until arms are fully extended forward
- continue reps for 30 seconds
- hold on your final rep for another 30 seconds, focus on the contraction of your high/mid back. 
- elbows and wrists stay in line. 
- wrists stay straight.

Standing Cable Rhomboid Row

Rep Range: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: standing dumbbell curls

- position the cable low and attach the rope
- grip the rope with both hands, neutral grip
- step back from the cable 2-3 steps. 
- pin your elbows by your sides or slightly behind the torso. 
- pin the scapula down and keep the shoulders back and chest up. 
- begin with the arms extended down in front of you
- dig the elbows into your sides as you lead with the thumbs and curl the rope up, towards the front delts. 
- contract the biceps
- lower with control until arms are completely extended. 
- continue reps

Rope Cable Curls

Time: Failure
Tempo: Iso Hold
 Modification: use a band or the assisted machine if needed, or inverted row iso hold (pronated or supinated).

- use a bench or chair to position yourself on the pull up bar
- use a supinated grip/chin up grip to grip the bar. [death grip= grip as tightly as you can to the bar]
- hop/get yourself up to the bar, chin above the bar, elbows pinned to your sides.
- hold yourself in this position as long as you can, until your hands give out. 
- hold the tension in your lats/back by keeping the scapula pinned and core braced.

Burnout Challenge: Chin Up Iso Hold

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

W2/D2 Back and Biceps [Challenge Wk2/Day2]

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

W7/D5 Full Body [CHALLENGE WK7/DAY5]

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

W8/D5  Full Body [CHALLENGE WK8/DAY5]

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

W3/D2 Back and Biceps [CHALLENGE WK 3/DAY2]

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W3/D2 Back and Biceps [CHALLENGE WK 3/DAY2]

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