04/09/26 Foundations Day 274 1A Single Leg RDL 3 x 6e 1B Quadruped Rock Backs 3 x 10 1C Glute Bridge Hold 3 x 20 sec 2A DB Bulgarian Split Squat 4 x 8e 2B DB Sumo Deadlift 4 x 10 3A Goblet Split Squat 3 x 8e 3B Lateral Leg Raise 3 x 12e…
04/09/26 Quad-Zilla 1 Overhead Squat 3 x 5 2 Trap Bar Deadlift 4 x 3 @ 70% 3 Back Squat 3 @ 60% 3 @ 70% 2 x 3 @ 75% 6 x 3 @ 80% 4A DB RDL 3 x 5 4B DB Shrug 3 x 10 Coach’s Notes Make no doubt about it,…
Most lifters are familiar with the basics of strength training: lift heavy things, recover, repeat, get stronger. Progressive overload drives adaptation. Volume and intensity are the primary levers. This framework is correct, but it leaves out a quality that has significant implications for both performance and long-term physical function. Rate of force development, commonly abbreviated…
04/08/26 Foundations Day 273 For tomorrow’s Foundations Workout, we’re going to be joining the Daily Workouts main programming. This workout is just about doing the best you can, regardless of where you’re currently at. Do the best you can, take some extra rest if and where needed and record your results! 10s and 20s Rest…
04/08/26 10s and 20s Rest time should be minimal between each rep. Should be 5 to 6 seconds, basically the time it takes to walk back to the finish line you just ran through and to get set to sprint back to where you started. Coach’s Notes
04/07/26 Foundations Day 272 1A Shoulder Taps 3 x 10e 1B Inchworm 3 x 6 1C Lying Handcuffs 3 x 10 2A DB Z Press 4 x 10 2B One Arm DB Row 4 x 10e 3A DB Front Raise 3 x 12 3B Cross Body Hammer Curl 3 x 10e 3C Seated Twist 3…
04/07/26 Bench Ladder 1A DB Fly 2 x 12 1B Rear Delt Flyes 2 x 12 2 Bench Press 1 @ 75% 2 @ 75% 3 @ 75% 4 @ 75% 5 @ 75% 5 @ 75% 4 @ 75% 3 @ 75% 2 @ 75% 1 @ 75% 3A Pull-Ups 3 x 8 3B…
04/06/26 Foundations Day 271 1A Reverse Lunge & Reach 3 x 6e 1B Glute Bridge March 3 x 10e 1C Lateral Lunge 3 x 8e 2A Tempo Goblet Squat 4 x 8 2B DB RDL 4 x 12 3A DB Step Up 3 x 10e 3B Single Leg Calf Raise 3 x 12e 3C Oblique…
04/06/26 13 to 1 13 reps of each of the following exercises, followed by 12, followed by 11… continue decreasing 1 rep each round until you finish with 1 rep of each exercise. 30 Minute Time Cap Goal Times Typically, anything in the mid to high teens is a solid time. This is a workout…
04/03/26 Foundations Day 270 1A Push Up to Down Dog 3 x 8 1B Jumping Jacks 3 x 25 1C Lying Handcuffs 3 x 10 2A DB Shoulder Press 4 x 10 2B DB Renegade Row 4 x 10e 3A Rear Delt Flyes 3 x 15 3B DB Skull Crushers 3 x 12 3C Front…