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…
08/07/26 Get Swole Friday 1A DB Fly 2 x 10 1B Inverted Row 2 x 10 2 Bench Press 10 @ 55% 4 x 10 @ 65% 3A Standing Arnold Press 3 x 8 3B Rear Delt Flyes 3 x 12 4A Weighted Push-up 3 x 8 4B Crunches 3 x 20 5A Hammer Curl…
08/06/26 Foundations Day 359 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 Kick…
08/06/26 Singles Night 1A KB Swings 2 x 10 1B Goblet Squat 2 x 10 2 Power Clean 4 x 3 3 Back Squat 6 @ 55% 5 @ 65% 4 @ 72% 3 @ 78% 2 @ 83% 2 x 1 @ 87% 4A Pistol Squat 3 x 5e 4B Stability Ball Hamstring Curl…