00:36

Cable kneeling Glute kickback

00:07

Split lunge anti-band rotations

00:25

Deficit Bulgarian split lunge

00:35

Narrow stance Goblet squat (knees over toes)

01:12

Banded RDL

01:17

Blue box step ups w/band tied off

00:11

Burpee to med ball slams

00:28

Smith deficit reverse lunge

00:46

Barbell sumo DL

00:11

Goblet squat

00:20

One arm bent over high pull

00:26

Table Hoover (core)

00:53

Incline / lean forward front raise

01:02

Lying bb close grip dead stop press

00:46

Seated high pull row (elbows in palms up)

00:37

Banded ankle side lateral walks

00:50

Reverse hyper extensions (frog ups)

00:20

Bicep 21’s

00:19

Static DB hold lateral raise

00:32

Db side lat raise 1/4 up hold for 2s

00:49

Ascending/descending DB side lat raise

01:16

Tri-set rear lateral raise

00:58

Cable seated row (supine elbows together)

00:33

Seated cable wide lat pull-down

00:28

Split lunge dead stop reverse db row

00:35

Rope chest pulls

01:07

TOES out Glute hypertextensions

01:21

Jefferson squats

00:43

Bowling curtsy squats

00:17

Half burpees (elevated)

00:35

Tri-set of terror (biceps)

00:08

Knee drives (tap knee down)

00:26

Lying dead stop db chest press

01:03

Incline db curls / drag curls

00:29

Incline eccentric 3s / static hold 3s

00:22

Banded plank side lat walks

00:26

Strength flys w/3s ecc/static/concentric

00:56

Smith chest dips w/assistance

00:48

Db curl failure to drag curls failure

00:38

Incline curls w/3s eccentric & 3s static hold @ bottom

00:25

Db Wide Curls

00:40

RDL w/DB’s ham activation

00:39

Heels elevated banded squats

00:27

Kneeling rope pull-through

01:06

Good morning into Squat variation

00:47

Barbell single leg lunge

00:29

Câble split lunge stance row

00:29

February 23, 2022

00:52

One arm cable rear delt row

00:33

One arm supinated row

00:55

Box squats

00:32

Lean forward walking lunges

00:35

T-Bar row

00:29

Dumbbell supinated one arm row

01:14

Lying skull crusher (ground to mat)

01:06

Step-ups leaning forward (glutes)

00:57

SUMO DEALIFT

00:28

Froggers on Smith

00:27

Froggers on smith

00:28

Smith machine hack squat