The Standing Knee Tuck is a bodyweight warm-up exercise performed in place by lifting one knee up toward the chest and pulling it in tight. It’s a simple movement that helps activate the hip flexors, raises heart rate and primes the core and single leg stability before more demanding lower body work. It requires no…
08/13/26 Foundations Day 364 1A Goblet Split Squat 3 x 8e 1B Glute Bridge March 3 x 10e 2A DB Step Up 3 x 10e 2B Standing DB Calf Raise 3 x 15 3A Tempo Goblet Squat 2 x 8 3B Skater Squat 2 x 6e 4A Sky Crunches 2 x 15 4B Flutter Kick…
08/13/26 Leg Day 1A Lateral Band Walk 2 x 12 1B Banded Glute Bridge 2 x 12 2 Deadlift 4 @ 55% 4 @ 65% 3 x 4 @ 75% 3A DB Step Up 4 x 5e 3B Single Leg RDL 4 x 5e 4A Calf Raise 3 x 20 4B Med Ball Twists 3…
08/12/26 Foundations Day 363 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…
08/12/26 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…
08/11/26 Foundations Day 362 1A Alternating DB Floor Press 3 x 10e 1B DB Renegade Row 3 x 8e 2A DB Arnold Press 3 x 10 2B DB Shrug 3 x 12 3A Bench Dips 2 x 12 3B Cross Body Hammer Curl 2 x 10e 4A Side Plank 2 x 30 sec ea 4B…
08/11/26 Straight to the Core 1A Crunches 2 x 20 1B Superman 2 x 20 2A Suitcase Carry 5 x 30yd 2B Plank x 45, 40, 35, 30, 30 sec 3A Hanging Knee Raise 4 x 12 3B Hyperextension 4 x 12 4A Plank to Push-Up 3 x 15 4B Seated Twist 3 x 15…
08/10/26 Foundations Day 361 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…
08/10/26 Bench Press 1RM 1A DB Bench Press 2 x 12 1B Band Face Pull 2 x 12 2 Bench Press 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1 @ 86% 1 @ 91% 1 @ 96% 1 @ 101% Coach’s Notes I feel like this should go without saying,…
08/07/26 Foundations Day 360 1A DB Floor Press 3 x 10 1B DB 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 Curls 2 x 10 4A Front Plank Plus Leg Lift 2 x 12e…