Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Tamara

Chelsea

Christina

Sarah

PSA: Don’t try it with your three kids under the age of three. 🤣

Katie Schultz

Shaden

Sunday vibes❤️‍🔥👍🏼👊🏻🖖🏻

yangBAE

Paulina

Hanna

Mandy

[Challenge week 5/day 5]
 
Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Rep Count: 4R
Tempo: quick/steady
Modification: jumping pull ups or 

- start standing underneath the pull up bar 
- bring your hands to the ground
- immediately jump the feet back and bring your chest and hips to the ground 
- push the hands through the floor as you jump the feet back in 
- stand and immediately jump up so your hands connect to the pull up bar, slightly wider than shoulder width grip 
- depress the Scap and use the momentum of the jump to pull your chest up towards the bar 
- lower with control and repeat reps

Burpee Pull Ups

Rep Count: 8R
Tempo: quick/steady 
Modification: dumbbell bent over row

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for you. 

- set up with your barbell on the ground. 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine as you bend forward and grip the barbell with a pronated grip. 
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down. 
- take a bracing breathe and drive the elbows back as you row the barbell to tap your mid/low chest.
- lower with control and tap the ground with the barbell 
- use the momentum to move immediately to the next rep. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Pendlay Row

AMRAP 1: 8-10 MINS

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or kettlebell high pull

- stand with feet hip width apart
- grip the barbell with a pronated grip, shoulder width or slightly outside
- keep a neutral spine as you bend forward at the hip just slightly, keeping the barbell close to your legs.
- as you snap the hips in and stand upright pull the barbell up towards your high chest/neck
- elbows should be above the shoulders/barbell at the top of the rep, arms in a V shape 
- lower with control, reset and continue reps

Barbell High Pull

Rep Count: 8R
Tempo: steady/quick 
Modification: stay on your knees [alternate lifting leg to each side but keep other knee on the ground.]

- begin on the ground in a push up position, hands slightly wider than shoulder width.
- bend the elbows and keep them tucked by your sides [below the shoulders] and lower your chest towards the ground.
- as you lower your chest pick up one leg and drive the knee to the elbow on the same side
- bring the foot back to the ground to meet the other foot and alternate legs as you continue push ups
- chest and hips should rise and lower at the same time. 
- keep glutes contracted and core braced

Spider Man Push Ups

AMRAP 2: 8-10 MINUTES

**Disclaimer: this is an advanced movement. Please evaluate your strength and preparedness before attempting. Modifications are listed below! 

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or bodyweight box hops, or barbell step ups. 

- set the bar at an appropriate height for you to set up underneath 
- set up a box [below knee height] in front of the rack
- retract the scapula and create a shelf for the bar to sit on.
- connect  the barbell to your mid/high back
- secure the barbell to your back by pulling the bar into your back, elbows under the bar [watch for them to flare]
- step away from the rack and line up in front of the box. 
- get into a hip width stance or slightly wider 
- lower into a shallow squat
- press through the ground and extend the legs as you hop up onto the box. 
- step down from the box one foot at a time
- reset and continue reps

Barbell Box Hop [disclaimer]

Rep Count: 4R each side 
Tempo: steady/quick 
Modification: weighted step back lunges, single leg box squat

- stabilize on one foot and bend the other leg so it is pinned behind your glute
- hold the bent leg behind with one hand to keep it pinned in position 
- extend arm straight out on the same side as the foot that is planted on the ground. (For balance)
- hinge the hips back and bend the front knee as you bring the knee of the back leg to tap the ground.
* if you cannot tap the ground put a play or box behind you to tap so you have a controlled range of motion. A true shrimp squat requires you to tap the ground. 
- drive the foot through the ground and press yourself back up into a standing position.
- reset and continue reps

Shrimp Squat

AMRAP 3: 8-10 MINUTES

Rep Count: 6R
Tempo: steady 
Modification: plank walkout on toes or knees. 

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- Roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- The goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 10R
Tempo: steady/quick 
Modification: cocoons or crunches. 

- Start lying on the floor in a supine position, arms and legs extended 
- Lift your torso and legs off the ground at the same time and reach your hands towards yours feet. 
- Lower back to the start position with control.
- Keep arms and legs as straight as you can throughout

V Ups

AMRAP 4: 8-10 MINUTES

Time: Failure
Tempo: Steady

**finished my burnout before we had a chance to film it today, sorry for the old vid.

**check back at week 3 for your time to beat. keep track of your time.

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: Farmer’s Carries

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

Abigail

Kaykay

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

Krystal West

Evan

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

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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

Serena

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

Jenn

Christine

Caroline

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

Erica

Stephanie

Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

Mena

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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