No Weak Links⛓️Squat Warm up

No Weak Links⛓️Squat Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre squat First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1-2x: ⛓️‍💥 60s (per side) KB Weight Shift ⛓️‍💥 60 Weighted Planks ⛓️‍💥 15 Behind the neck lat pulldown or band pulldown -Pretending like you are racking the barbell on your back. -If this is too harsh on your shoulders then please do band pull-aparts ⛓️‍💥 10 paused barbell back squats w/ empty bar* -If your squat max is less than 100lbs then do goblet squats w/ a pause instead

Back Squat˙

5 x 5

Front Squat

3 x 6

Bulgarian Split Squat˙

3 x 10

Glute Focused Back Extension˙

3 x 15

Spanish Squats

10, 10, MAX

No Weak Links⛓️Bench Warm up

No Weak Links⛓️Bench Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre bench First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1-2x: 🔗 10 reps Banded Cat Cow - Band is optional. Go slow and hold each position 5s 🔗 15 Bench band rows - Do these in your bench set up and act like you are rowing the bar down to your chest 🔗 15-20 Tricep Push downs -Do these fast and explosively! Use cable or band.

Bench Press˙

5 x 5

Incline Bench Press˙

3 x 8

Dips˙

3 x 8

DB Wide Row˙

3 x 15

Face Pull˙

3 x 15

Overhead Cable Tricep Extension

3 x 15

Cable Wood Chop

3 x 15

No Weak Links⛓️Deadlift Warm up

No Weak Links⛓️Deadlift Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre deadlift First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1-2x: 🔗 10 Pullover Deadbug - Practice bracing and locking in your core - Use band or KB 🔗 20s side plank hip abduction per side - If you need to modify then bend knees like a clamshell or just do a rolling side plank 🔗 15-20 KB Swings - Get powerful with these!

Deadlift˙

5 x 5

Bent over Barbell Row

3 x 10

Pull-ups˙

3 x 8

Hammer Curl˙

3 x 15

Suitcase Deadlift

3 x 10

No Weak Links⛓️Shoulder Warm up

No Weak Links⛓️Shoulder Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre pressing First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1-2x: 🔗Scapular Pull-Ups - 10 total reps holding 2-5s at the top slowly lowering into a hang - can break these up as needed 🔗5 External Rotation to Press 🔗Spend some time doing the "Push Press Dip Drill" really trying to focus on - shallow dip - knees out - rack position w/ lats tight

Barbell Push Press˙

3 x 10

Floor Press˙

3 x 10

Neutral Grip DB Incline Press

3 x 12

Behind the Neck Lat Pulldown

3 x 12

Rolling Tricep Extensions˙

3 x 15

DB YTI

3 x 10

No Weak Links⛓️ Just Big B00ties Warm Up

No Weak Links⛓️ Just Big B00ties Warm Up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre legs First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1-2x: 🔗20 per direction band walks - stay low and hinged in a squat (weight not on toes) 🔗30s per side front to back lunges -just BW is great! 🔗30-60s wall sit

Stiff Leg Deadlifts

3 x 10

Belt Squat Machine (or modification)˙

3 x 10

Anterior Leaning Reverse Lunges˙

3 x 12

Stability Ball Hamstring Curl

3 x 15

Banded Kettlebell Swing˙

3 x 10

Lying Leg Raises

3 x MAX

Reverse sled drag

1 x 5:00