Free Workout

Self-care is an important part of training. All of the benefits of training are realized in the recovery. It is often said that there is no such thing as over-training, only under-recovering. How seriously are …

3 sets: 60s Hip swivels 10/leg weighted pistol 22X1 or slow eccentric 5 sets: 10 Right 1-1/4 Split squat 10 Right Single leg hip thrust 10 Left 1-1/4 Split squat 10 Left Single leg hip …

5 sets: 8-12 Long sitting press @31X1, no rest 30s Reverse plank hold, no rest 30s Hollow tucks, rest as needed 5 sets: 5x (10s DB to chest hold + 5 reps bent over row) …

This is a great opportunity to get outside and enjoy the outdoors. With spring on the way, fresh air, and vitamin D can make a world of difference in how we’re feeling. If you do …

3 sets: 5 seated good mornings @55X0, no rest 10/side Front foot elevated split squat @22X1, no rest 5 sets: 20/side Bench hip-hiker, no rest 20/side Band kick-back, no rest 30s/side Keeling side plank with …

3 sets: Submax push-ups @22X1 (Scale to achieve 10+ reps per set), no rest AMRAP Body or band rows, Rest 90s 5 sets, continuous movement: 10-15 Curl to press 10-15 Bench dips 20-30 Band pull-a-parts …