Foundations Day 185 (Daily Workouts – 120525)
12/5/25 Foundations Day 185 1A Mountain Climbers 4 x 15e 1B Plank to Push-up 4 x 12 2A Bicycle Sit-ups 4 x 15e 2B Seated Twists 4 x 15e 3A Lateral Plank 3 x 30 sec 3B Straight Leg Sit-ups 3 x 15
Author: Coach Horton
Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.
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Get Swole Friday (Daily Workouts – 120525)
12/5/25 Get Swole Friday 1A DB Fly 2 x 10 1B Rear Delt Fly 2 x 10 2 Pause Bench Press 3 @ 55% 3 @ 62% 3 @ 68% 3 @ 73% 2 x 3 @ 76% 3A Arnold Press 4 x 8 3B Chin-ups 4 x 8 4A Weighted Push-ups 3 x 10…
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Foundations Day 184 (Daily Workouts – 120425)
12/4/25 Foundations Day 184 1A Goblet Split Squat 4 x 12e 1B DB Step-up 4 x 12e 2A DB RDL 4 x 12 2B Bodyweight Calf Raise 4 x 15 3A Wall Sits 3 x 45 sec 3B Straight Leg Raises 3 x 15
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40 to FINISH Day 21 (Daily Workouts – 120425)
12/4/25 40 to FINISH Day 21 1A Banded Glute Bridge 2 x 10 1B Monster Steps 2 x 10e 2 Deadlift 4 @ 55% 3 @ 62% 3 @ 72% 3 @ 78% 2 @ 82% 2 @ 85% 3 Front Squat 4 @ 55% 4 @ 63% 3 x 4 @ 70% 4A Pistol…
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Foundations Day 183 (Daily Workouts – 120325)
12/3/25 Foundations Day 183 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Many of you have been with me now for a while and understand the idea behind this workout. For those that are newer, once per cycle, I always like to encourage you to just go do something…
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Non-Running Cardio (Daily Workouts – 120325)
12/3/25 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Many of you have been with me now for a while and understand the idea behind this workout. For those that are newer, once per cycle, I always like to encourage you to just go do something you enjoy… Oddly…
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Foundations Day 182 (Daily Workouts – 120225)
12/2/25 Foundations Day 182 1A DB Floor Press 4 x 12 1B DB One Arm Row 4 x 10e 2A DB Shoulder Press 4 x 12 2B DB Lateral Raise 4 x 12 3A Bench Dips 3 x 15 3B Shoulder Taps 3 x 10e
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Hyper-Trophy (Daily Workouts – 120225)
12/2/25 Hyper-Trophy 1A Shoulder Taps 2 x 10e 1B Band Pull-Apart 2 x 15 2A Single Arm DB Bench Press 4 x 8e 2B DB One Arm Row 4 x 5e 3A DB Lateral Raise 3 x 12 3B DB Upright Row 3 x 12 3C DB Shrugs 3 x 12 4A Floor Press 3…
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Foundations Day 181 (Daily Workouts – 120125)
12/1/25 Foundations Day 181 1A DB Deadlift 4 x 12 1B Push-ups 4 x 15 2A Goblet Squat 4 x 12 2B DB Bent Over Row 4 x 12 3A Plank 3 x 40 sec 3B Bicycle Crunches 3 x 20e
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21-15-9 (Daily Workouts – 120125)
12/1/25 21 – 15 – 9 Perform 21 reps of each exercise, followed by 15 reps of each exercise, followed by 9 reps each. Scaled Options Scale med ball weight back as needed. If RX’d Deadlift weight is too heavy, sub KB Swings. Coach’s Notes This workout is a simple circuit-style workout that incorporates squats,…
