Stephanie

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

Christina

Kiki

Wendy

Jacque

I feel strong! Thanks for this awesome workout

Serena

Veronica

Sarah

Lorena

yangBAE

Laryn Welch

Warit

Lacy

[Challenge Week 6/Day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band [for assisted pull ups, if needed]

Warm Up: Foam Roll, 10 mins steady state cardio.

Warm Up Sets: 1-2S
Rep Range: 4-6R
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 to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count: 5R
Tempo: 5 second eccentric each rep
Modification: banded pulldown, or snatch grip deadlifts. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are pressed up into the pad [drive the balls of your feet through the ground, flex the calves]
- grip the bar with a pronated grip [slightly outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- think about “tucking the ribs”, this will help you keep control of the movement through your core and lats. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- contract your lats.
- use a 5 second eccentric to release the bar. [do not let the scap raise as you release]  
- release with control until your arms are fully extended.

Lat Pulldowns

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep

- set up on a flat bench with one dumbbell. 
- position yourself square to the side of the flat bench
- keep a neutral spine as you bend forward and plant one hand on the top of the bench. 
- stagger your feet on the ground to create a solid base. 
- keep a neutral spine in the bent over position as you grip the dumbbell with one hand, use a neutral grip. 
- begin with working arm extended, dumbbell under the shoulder. 
- retract your scap on the working side and drive your elbow up and back towards your hip. 
- squeeze your elbow in close to your side at the top of the rep and contract the lat
- hold the contraction for 3 seconds at the top. 
- lower the dumbbell with control until the arm is fully extended and reset/repeat.

Single Arm Bent Over Row

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: banded pulldowns, dumbbell pullovers. 

- attach the straight bar attachment and place it high on the cable
- grip the straight bar with both hands, pronated grip. 
- face the cable and step back 2-3 steps. 
- lean the chest forward just slightly and keep the head/neck/spine neutral. 
- squeeze your glutes and hold the brace in your trunk, try to keep the low back from hyperextending. 
- begin with arms extended towards the direction of the cable, lock the arms straight. 
- depress the scap as you pull the bar towards your quads, keep the arms straight as you pull. 
- contract the lats as the bar reaches your quads. 
- release with control until your arms are fully extended.

Straight Bar Straight Arm Pulldown

Triset

Rep Range: 10-12R
Tempo: 1-2 second pause at the bottom and top of each rep 
Modification: stand with your upper/mid back against a wall, hips forward, and let your arms hang down against the wall. Push your elbows into the wall as you curl. 

- sit facing reverse on the lat pulldown machine 
- use the knee pads to rest your elbows against
- hold a dumbbell in each hand, arms extended down by your sides, elbows connected to the pad of the machine. 
- dig your elbows into the pads as you curl the dumbbells up, towards your front delts. 
- contract the biceps and pause for 1-2 sec. 
- lower the weight with control, keeping elbows pinned to the pads. 
- lower the dumbbells until your arms are fully extended back down by your sides, and pause in the lengthened position for 1-2 seconds.

Elbows Supported Bicep Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell reverse grip curls. 

- sit on a bench with back support. 
- hold an EZ bar [or straight bar] with a pronated grip, just outside hip width. 
- begin with the bar resting on your quads in the seated position. 
- keep your elbows pinned by your sides and curl the bar up, keeping the wrists straight [palms should face forward at the top of the rep]
- contract the biceps [long head of the bicep/outer, and forearms]
- release with control and tap your quads with the bar at the bottom of each rep.

Seated EZ Bar Reverse Grip Curls

Compound Set

Rep Count: 5R
Tempo: steady/quick
Modification: chest supported on an incline bench or seated and bent forward

**5 reps, every 10 seconds, for 10 sets. 

- begin with dumbbells on the ground in front of you. 
- keep a neutral spine as you bend forward and grip the dumbbells with a neutral grip. 
- lock in a slight bend in the elbows, keep the arms pinned in this position throughout. 
- retract your scapula and use your lats to pull and swing the dumbbells back towards your hips. 
- drive the elbows back as far as you are able. 
- contract the mid/high back
- release with control but keep the momentum through the 5 reps.

Bent Over Crescent Row

Reps: Failure [complete as many reps as you can with good form at each weight] 
Tempo: quick 

[check back at week 4/day 2 for your burnout number to beat at each weight. Track the reps you are able to complete at each weight, we will revisit this one.]

 * remember, do not stand directly in front of the dumbbell rack for this one if there are others using the dumbbells. 

- pick 3-4 weights to work with. [heavier to lighter]
- begin with the heaviest weight 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form before dropping to the next weight 
- continue this movement at each weight, dropping down only when form falls. 
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight each time.

Burnout Challenge: Rack Run

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

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]

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

Jenn

Christine

Caroline

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

Erica

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 💃🏻

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

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