Workout of the Day - Wednesday September 10, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 10 Inchworms
- 15 Dumbbell Thrusters
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 15 Dumbbell Romanian Deadlifts
- 20 Candlestick Toe Touches
Accessory #2
3-4 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
- 1:00 Plank
Workout of the Day - Thursday September 4, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 10 Burpees
- 20 Air Squats
- 10 Kip Swings
- 10 Step-ups (each side)
- 20 Band Pull Aparts
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Step Back Lunges (each side)
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank
Workout of the Day - February 14, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 500m/400m Row
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Inchworms
- 15 Hollow Rocks
Accessory #1
3-4 Sets:
- 10 Good Mornings
- 20 Skull Crushers
- 20 Candlestick Toe Touches
- 1:00 Dead Hang Hold
Accessory #2
3-4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 20 Bicep Curls
- 1:00 Plank
- 50m Suitcase Carry (each side)