Workout of the Day - February 26, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
2 Sets:
- 250m/200m Row
- 20 Walking Lunges
- 10 Inchworms
Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 10 Strict Pull-ups
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Russian Twists w/ Medicine Ball
Accessory #2
3-4 Sets:
- 20 Calf Raises
- 15 Seated Bicep Curls
- 15 Banded Tricep Push-downs
- 15 Side Plank Hip Touches (each side)
Workout of the Day - September 30, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 24, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 18, 2024
Skill
Nordic Hamstring Curls:
- 16 Ball Hip Bridges
- 14 Hamstring Ball Curls
- 7 Single Leg Hamstring Curls (each side)
- 6 Yoga Ball Assisted Nordic Curls
- 5 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 5 Kettlebell Turkish Get-ups (each side)
- 12 Dumbbell Step-ups (each side)
- 16 W&Y (each)
- 1:30 Yoga Ball Rollouts
- 14 Bent Knee Calf Raises