View this email in your browser Team, Here are our topics for this week. I plan to go deeper in depth on select topics from this list as we move week to week. Studies and statistics only go so far. There is a difference between what the information is and then what it does. Often […]
Bailey here, I am re-launching this newsletter to be a cost-free tool for this community. It’s simple, useful, and easy to digest. You will receive one each week, no matter how busy I am so please stay subscribed and send it to others! These days, life here in Ohio got more interesting! Check the pic
Warmup 5 Min any monostructural activity -Then- 2 Rounds not for time 15 Sumo reach 10 Roll and reach 10 Barbell deadlift 10 Barbell good morning 5 Hollow rock 5 Glute bridge on each leg -Then- Foam Roll – 10-15 pases on each segment -Hamstrings and glutes -Lower back -Upper back -Lats -Then- Build to
Flow – Saturday 020522 GPP Read More »
Warmup 3 Rounds 1 min bike or stair stepper or box step ups 10 Double kettlebell bent over row 10 Push-up 10 Sit up Workout Notes Consider your biceps blasted with this one! Three movements in a all targeting the long and short head of the bicep. Have your equipment staged so you can move
Flow – Friday 020422 Bodybuilding Read More »
Warmup For 3 Rounds 1 min easy jog or bike 1 min air squat 1 min alternating lunge steps –Then– For 2 rounds 30s Seated hamstring stretch 30s Calf stretch 30s Child’s pose Workout Notes Strap on a weight vest or ruck sack and go for a 30 min today on a stair stepper today.
Flow – Thursday 020322 Aerobic Conditioning Read More »
Warmup 8 Min easy bike -Then- Foam roll – 10-15 passes per bodypart Quads Glutes Hamstrings Calves Lower and upper back -Then- 30s Couch stretch each leg 5 Air Squat 30s bottom of the squat 5 Jump squats 10 Side lunge stretch (5 on each leg) 5 Box jumps (pick height) Workout Notes 80% today!
Flow – Wednesday 020222 Strength Training Read More »
Warmup 3 Rounds 15 Kb swing to eye level – increase weight through the rounds 10 Scap Pull Ups – into Kip Swings in round 2 and 3 10 ABmat Sit Ups Workout Notes Last day for this rep cycle! We are attacking the shoulders today. We’re also starting with a second strength session so
Flow – Tuesday 020122 Bodybuilding Read More »
Flow – Monday 013122 GPP Read More »
and then