Workout of the Day - Thursday July 24, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 500m/400m Row
- 10 Inchworms
- 15 Wall Balls
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extensions
- 10 Tempo Barbell Romanian Deadlifts
- 30 Flutter Kicks (total)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 10 Weighted Step-ups (each side)
- 1:00 Plank
Workout of the Day - Wednesday July 9, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 15 Push-ups
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 15 Dumbbell Bench/Floor Presses
- 15 Dumbbell Bicep Curls
- 20 Weighted Calf Raises
- 20 Starfish Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Rear Delt Flies
- 15 Single Arm Dumbbell Overhead Tricep Extensions (each side)
- 20 Tibialis Raises
- 50m Suitcase Carry (each side)
Workout of the Day - Wednesday June 18, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 10 Burpees
- 10 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Side Plank (each side)
Accessory #1
3-4 Sets:
- 15 Barbell Bent Over Rows
- 15 Banded Tricep Extensions
- 15 Calf Raises
- 10 V-ups
Accessory #2
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 50m Suitcase Carry (each side)
Workout of the Day - December 9, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang