April 2021: Full bloom

April 2021: Full bloom

Full Bloom Full Bloom MAIN LIFT 1. Eccentric pull-ups from box 3-4 x 6-10  Rest 1-2 minutes 2. Paused tempo hip thrusts 3-4 x 6-10 Rest 1-2 minutes 3. DB or BB push press   3 x 6-10  Rest 1 minute 4. Band single leg deadlift to single arm row  3 x 8-10 RL Rest 30...
March 2021: Spring In Your Step

March 2021: Spring In Your Step

Spring In Your Step MAIN LIFT:   1. Wrist rotation dumbbell chest press4 x 12-10-8-6 Rest 90 seconds 2A. Goblet step ups3 x 6-8 RL 2B. Band assisted single leg lowering2-3 x 5-10 RL Rest 30-60 seconds 3A. Double pulse split squats3 x 6-10 RL 3B. Seated band pause...
Feb 2021: Stronger Together

Feb 2021: Stronger Together

Stronger Together MAIN LIFT:   1. Negative hip thrusts4 x 12-9-6-12 Rest 90 seconds-2 minutes Suggested filler: side plank hip dip with twist   2A. TRX feet supported pullups3 x 5-10 2B. RKC plank3 x 20 second max holds Rest 60 seconds 3A. Band single leg...
Feb 2021: Stronger Together

Jan 2021: Swole Goals

Swole Goals MAIN LIFT: 1. Negative 1.5 rep chest presses 3-5 x 6-10 Rest 90 seconds-2 minutes 2A. Goblet split squats 3 x 8-10 RL 2B. Pushup to plank taps 3 x 8-10 Rest 30-60 seconds 3A. Sumo deadlifts to sumo squats 3 x 8-12 3B. Single arm TRX or DB rows 3 x 8-12 RL...
Feb 2021: Stronger Together

Dec 2020: Sleigh All Day

Sleigh All Day MAIN LIFT: 1. Heavy deadlift of choice3-5 x 6-10Rest 1-2 minutes 2A. TRX wide grip row3 x 10-12 2B. DB curtsy lunges3 x 8-10 RLRest 30-60 seconds 3A. Alternating side squats to band pull aparts3 x 5-10 RL 3B. Half kneeling single arm band pause row to...