In most workouts, people are focused on lifting the weight—not lowering it. The eccentric phase—the part where you’re controlling the descent—gets rushed or ignored. But that’s where a huge part of your progress lives. Whether you’re trying to build muscle, improve control, or fix your form, slowing things down can do more than just make…
05/19/25 Foundations Day 41 1A DB RDL 3 x 10 1B Wall Sit March 3 x 30 sec 2A Bulgarian Split Squat 3 x 6e 2B Glute Bridge 3 x 12 3A DB Sumo Deadlift 2 x 10 3B Calf Raise 2 x 20 4A Lateral Lunge 2 x 8e 4B Bird Dog 2 x…
5/19/25 Pump N Run Bench Press 100 Reps @ 55% of Bodyweight After the bar is racked each set: 400m Run 30 Minute Time Cap Coach’s Notes
5/16/25 Foundations Day 40 1A DB Floor Press 3 x 10 1B One Arm Row 3 x 10e 2A DB Shoulder Press 3 x 10 2B Rear Delt Fly 3 x 12 3A Feet Elevated Push-up 2 x MAX 3B DB Curl 2 x 10 4A Front Plank plus Leg Lift 2 x 12e 4B…
5/16/25 Get Swole Friday 1A TRX Push-up 2 x 12 1B Band Pull-Apart 2 x 15 2 Overhead Press 5 @ 55% 3 @ 60% 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% 3A DB Incline Bench Press 3 x 10 3B Lat Pulldown 3 x 10 4A Reverse Fly 3…
Most upper body sessions are built around the big movements—bench, pull-ups, overhead press, rows. They’re essential, no question. But even with all that volume, a few key muscles often get ignored. They’re not flashy. You don’t always feel them working. But they’re the ones that help you press more, pull better, and stay healthy while…
5/15/25 Foundations Day 39 1A DB Deadlift 3 x 10 1B DB Reverse Lunge 3 x 8e 2A DB Step-Up 3 x 10e 2B Glute Bridge Hold 3 x 30 sec 3A Tempo Goblet Squat 2 x 8 3B Bodyweight Good Morning 2 x 15 4A Bicycle Sit-ups 2 x 20e 4B Flutter Kicks 2…
5/15/25 Legs Feed the Beast 1A Glute Bridge 2 x 12 1B Squat Jump 2 x 10 2 Power Clean 3 @ 55% 3 @ 65% 3 @ 70% 3 @ 75% 2 x 2 @ 80% 3 Back Squat 5 @ 50% 3 @ 65% 5 @ 70% 5 @ 75% 3 @ 80%…
The Barbell Split Squat is a unilateral leg exercise that builds strength, balance, and control by placing one foot forward and one foot back in a staggered stance. Unlike lunges, the split squat keeps the feet in place throughout the set, allowing you to focus on controlled reps and deeper range of motion. With the…
Ask most people what muscles Olympic lifts train, and the answer is usually the same: “legs.” And sure—your glutes, quads, and hamstrings are all putting in serious work, especially during the pull and drive phase. But lifts like the Power Clean aren’t just leg exercises—they’re full-body movements that challenge everything from your grip to your…