This is where members will find their daily workouts for the entire month.
Paused barbell back squats – 5×8 Regression: Pre-weighted barbell or dumbbell paused goblet squats. Working at 50-60% of our 1 rep max on our barbell box squats. The pause at the bottom will be for 3 seconds. Make each second count. One one thousand, two one thousand, three one thousand. Core braced the entire time,…
Barbell B stance deadlift – 5×5 This is about teaching one side of the body deadlift form while still using the opposite side for assistance. 60% on working side, 40% on non-working side. This will transfer over into all your hinge movements. This is a full body movement, meaning every muscle must work together…
Barbell push press – 5×8,8,6,4,4 Regression: pre-weighted barbell push press. Using knee drive to bring weight above head. This is about learning how to get the weight above. This will transfer into your military presses and dumbbell shoulder presses. Core tight entire movement. Exhaling at the top of each press as you release, and inhaling…
Sumo deadlift – 6×3 Regression: double KB sumo deadlifts Working with triples, which means only working on sets of three. This will avoid you fatiguing your muscles before you get the chance to hit your personal record. Record this weight at the top weight so you know you know your percentages and weight you can…
3 blocks. 3 exercises each block. Do one block at a time. There will be a lot of changing directions and adding power into the same compound movements we do during the week. Untraditional cardio! 4 sets each block. Reps will be varied depending on workout. Rest 30 seconds between each exercise. 2 minute rest…
Barbell box squats – 4×15 Completely sitting down onto box. Slight rocking motion. Box should be wherever your hip crease is at parallel. Can use plates to customize box heights to your height specifically. Core tight entire movement, bracing core especially on the eccentric (downward phase). Exhaling the concentric phase, when coming up from the…
Conventional trap bar deadlift – 5×5 Regression: double KB deadlift or resistance band Staying at 70% of your 1 rep max perfecting form and control at this weight. Soon we will program doing this weight for higher reps as your 1 rep max will increase through training. Being careful to make sure hips do not…
Bench press – 4×8 Regression: Dumbbell bench or supine press Scapulas retracted and glutes on floor. Will create a natural arch. Core tight, exhaling at the top. Inhaling before each rep Rest: 90 seconds between sides Single arm half kneeling bottoms up press – 4×12 Non-working arm raised with fist to create stability. Core…
