Warm-Up 30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh) 30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side 10 Pancake Sit-Ups 10 Hip Circles [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 30 Seconds Leg Swings per Side 30 Seconds Small Arm Circles 30 Seconds Big Arm Circles Mobility and [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 30 Seconds Leg Swings per Side 30 Seconds Small Arm Circles 30 Seconds Big Arm Circles Mobility and [...]

Pull-ups Advanced Basics Warm Up (5 minutes) Main Work (50 minutes) Strength 3 x 5 Assisted Pull-ups (progress to less assistance [...]

Warm Up Foam Rolling Upper Back X 30 Seconds Foam Rolling Lats X 30 Seconds per Side Side Lying Arm Rotations X 10 Reps per Side Chest Stretch [...]

Warm Up 2 Minutes of Cardio -Into- Alternating Lunge With an Overhead Rach X 60 Seconds Thoracic Spine Rotations X 60 Seconds -Into- 2 Rounds / Rest 20 [...]

Front Squat Warm Up Optional E2:00MOM2 2 @ 70% 2 @ 75% Front Squat E2:00MOM10 ESTABLISH A 1RM FRONT SQUAT NOTE: You may not need all sets to establish [...]

Warm Up 3 Rounds: 10-minute cap 20 PVC Shoulder Rotations/Dislocates 20 Band Monster Walks 5 Empty Bar Good Morning-Back Squat 10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold [...]

Warm Up Foam Rolling Outer Thigh X 30 Seconds per Leg Foam Rolling Inner Thigh X 30 Seconds per Leg Glute Release With Lacrosse Ball or Foam Roller X [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge With a Twist 60 Seconds -Into- [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge With a Twist 60 Seconds -Into- [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Thoracic Spine Rotations X 60 Seconds Air Squat With Overhead Rach X [...]