Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

Barbell Bench Press

6 x 6

Assisted pull up with band and upper back activation

4 x 8

Seated DB Shoulder Press

3 x 8

Bent Over Rows

4 x 6

Band Face Pull

3 x 12

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

Back Squat

6 x 6

Romanian Deadlift (RDL)

6 x 6

Walking Lunges

3 x 8

Leg Press

3 x 12

Calf Raise

4 x 15

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

Shoulder Plate Warm Up

Shoulder Prep Circuit Grab 5lb plates Complete 10 reps of the following: Lateral Raise Front Raise Bent Over Reverse Fly Curl to Press Overhead Tricep Ext

Incline DB Bench Press

6 x 10

Lat Pull Downs

4 x 10

Smith Machine Shoulder Press (seated)

3 x 12

Chest-Supported DB Row

3 x 12

Cable Lateral Raise

3 x 15

Barbell Bicep Curl

3 x 15

Banded Tricep Pushdown

3 x 15

Front Squat

6 x 10

Lying Leg Curl

4 x 12

DB Step Up

3 x 10

Barbell Hip Thrust

4 x 12

Seated Calf Raise

4 x 20