Join the Boyd-Built Nation as we take on the daily grind in the gym - bettering ourselves, and learning to love the process together!
-Gone is the age of only training as a "Body-Builder." I want to build strength by mastering the fundamentals of functional movements, while becoming more mobile, and fluid in the process.
I am a big "backer" of the phrase, "if you don't use it, you lose it." That couldn't be more true when it comes to being explosive, being athletic, being balanced, stable, etc. In our training we will explore a multitude of ways to gain strength, while becoming more aware of how to move our bodies, and also looking great in the process!
Your personal fitness is a journey. Its a process that needs to gone about in a SUSTAINABLE manner.
Invest in yourself, and lets get make it happen!
A1
Lacrosse Ball (Foot Roll-Out)
1 x 0:30
A2
Lacrosse Ball (Piriformis Roll-Out)
1 x 0:30
A3
Lacrosse Ball (TFL Roll-Out)
1 x 0:30
B1
Cow/Cat #2
1 x 5
B2
Dorsiflexion Pulse #2
1 x 8
B3
Shin Box 90/90
1 x 0:30
B4
Shin Box/90-90 Hinge
1 x 6
B5
Heel Click #2
1 x 6
B6
T-Spine Rotation (from low squat stance)
1 x 8
C1
Forearm Plank + Med.Ball Pulse
2 x 10
C2
Inverted Plank
2 x 10
C3
Banded Lateral Walk (at ankles)
2 x 20
C4
Banded Lateral Walk
2 x 20
C5
Banded Good Morning
2 x 10
D1
Med. Ball/Swiss Ball Adduction
2 x 10
D2
Copenhagen Hold
2 x 0:30
D3
1/2 Kneeling, Banded Core Rotation
2 x 8
E
Kettlebell Swing #2
3 x 12
F
Barbell Floor Hip Thrust
8, 8, 6, 4
G
Super-Wide Dumbbell Goblet Squat
15, 10, 8, 6
H
Barbell RDL #2
10, 8, 6, 10
A1
T-Spine Pulse
2 x 15
A2
Cow/Cat #2
1 x 5
A3
Child's Pose
1 x 0:15
A4
Lying Side T-Spine Rotation
1 x 5
A5
T-Spine Internal Rotations
1 x 5
B1
Forearm Plank "Variation"
2 x 6
B2
Inverted Plank
2 x 10
B3
Middle Pike + Push-Up
2 x 5
B4
TRX Row
2 x 12
B5
Banded Face Pull
3 x 12
C1
Pull-Up #2
3 x 10
C2
Band-Assisted Pull-Up #2
3 x 10
C3
Band Assisted Pull-Up
3 x 10
D
Lat Pulldown
12, 10, 8
E
Barbell, Floor Press (Narrow)
8, 8, 6, 4
F
Prone/Chest Supported Dumbbell Row
3 x 8
G1
Top-Down Dumbbell Overhead Triceps Ext.
12, 10, 8
G2
Banded Triceps Pushdown
3 x 15
H
Dumbbell Pullover
3 x 10
I1
Release Push-Up
3 x 10
I2
Single-Arm DB Farmers Walk
3 x 30
I3
Banded Pull-Apart
3 x 12
A1
Lacrosse Ball (Foot Roll-Out)
1 x 0:30
A2
Lacrosse Ball (Piriformis Roll-Out)
1 x 0:30
A3
Lacrosse Ball (TFL Roll-Out)
1 x 0:30
B1
Cow/Cat #2
1 x 5
B2
Dorsiflexion Pulse #2
1 x 8
B3
Shin Box 90/90
1 x 0:30
B4
Shin Box/90-90 Hinge
1 x 6
B5
Hip External Rotation from 90/90
1 x 5
B6
T-Spine Rotation (from low squat stance)
1 x 6
B7
Quadruped HIP CARS
1 x 3
C1
Banded Alt. Dead Bug
2 x 12
C2
Single-Leg Hip Thrust
2 x 10
C3
Banded TKE
2 x 12
C4
Banded Good Morning
2 x 8
D1
Static Bridge + Pullover
2 x 12
D2
Plate Kang Squat
2 x 4
E
Slantboard Goblet Squat
12, 10, 8, 8
F
Single-Leg RDL
8, 6, 4
G
Back Leg Elevated, Split Squat
10, 8, 6
H1
Back Supported Barbell Hip Thrust "Pulse"
12, 10, 8, 8
H2
Back Supported, Dumbbell Hip Thrust
12, 10, 8, 8
I1
Kneeling, Body-Weight Leg Extension
3 x 8
I2
Cossack Squat
3 x 10
I3
Alternating Lateral Lunge
12, 10, 8
I4
Calf Raise
3 x 15
A1
T-Spine Pulse
2 x 15
A2
Lying Side T-Spine Rotation
1 x 5
A3
Cow/Cat #2
1 x 5
A4
T-Spine Internal Rotations
1 x 5
A5
Bench Lat Stretch
1 x 0:30
B1
HANG
2 x 0:30
B2
Middle Pike + Push-Up
2 x 5
B3
Banded Pull-Apart
2 x 12
B4
Ab Wheel
2 x 15
B5
Forearm Plank + Med.Ball Pulse
2 x 10
C
Incline Barbell Bench
15, 10, 6, 4, 4
D
Dumbbell 1-Arm Chest Press + Static Bridge
3 x 8
E1
Barbell Curl to 1/2 Rep
8, 6, 4
E2
Top Down Dumbbell Arnold Press
12, 10, 8
F1
Incline Dumbbell Chest Fly
12, 10, 8
F2
1/2 Kneeling Dumbbell Lateral Raise
3 x 12
G1
Seated Dumbbell Shrug
3 x 10
G2
Deficit Push-Up
3 x 20
G3
Double Arm Winding Curl
12, 10, 8
A1
Lacrosse Ball (Foot Roll-Out)
1 x 0:30
A2
Lacrosse Ball (Piriformis Roll-Out)
1 x 0:30
A3
Lacrosse Ball (TFL Roll-Out)
1 x 0:30
B1
Cow/Cat #2
1 x 5
B2
Prayer Pose
1 x 0:30
B3
Shin Box 90/90
1 x 0:30
B4
T-Spine Rotation (from low squat stance)
1 x 8
C1
Banded Lateral Walk (at ankles)
2 x 20
C2
Banded Lateral Walk
2 x 20
C3
Lateral Lunge + Rotation
2 x 6
C4
TRX Row
2 x 12
D1
Trap Bar Deadlift
8, 8, 6, 4
D2
Barbell Deadlift (1-plate deficit)
8, 8, 6, 4
E1
Pull-Up (Anti-Rotation)
3 x 10
E2
1/2 Kneeling, Banded Core Rotation
2 x 8
F1
Single-Arm DB Farmers Walk
3 x 40
F2
Copenhagen Hold
2 x 0:30
G
Kettlebell RDL + Front Squat
8, 7, 6
A1
Lacrosse Ball (Foot Roll-Out)
1 x 0:45
A2
Lacrosse Ball (Piriformis Roll-Out)
1 x 0:45
A3
Lacrosse Ball (TFL Roll-Out)
1 x 0:45
A4
Lacrosse Ball (Lat Roll-Out)
1 x 0:45
B1
Cow/Cat #2
1 x 6
B2
Child's Pose
1 x 0:30
B3
T-Spine Pulse
2 x 15
B4
T-Spine Internal Rotations
1 x 6
B5
Seated, T-Spine Rotation
1 x 6
B6
Bench Lat Stretch
2 x 0:20
C1
Dorsiflexion Pulse #2
1 x 10
C2
Saigon Squat
1 x 0:45
C3
Shin Box 90/90
1 x 0:30
D1
Hip External Rotation from 90/90
1 x 8
D2
Heel Click #2
1 x 8
D3
Quadruped HIP CARS
1 x 4
D4
T-Spine Rotation (from low squat stance)
1 x 8
E1
Heel Pivot
2 x 6
E2
Squat Wave
2 x 10
E3
Back Leg Elevated Pendulum Swing
2 x 6
F1
Shoulder Angles
2 x 8
F2
Inverted Plank
2 x 10
F3
Middle Pike + Push-Up
2 x 6
With a lifetime of elite athletic experience, and almost a decade of experience training anyone from amateur/youth individuals, to professional athletes, to the elderly population - I thrive off working with people and helping others. What is done in the gym is s much more than building a physique. I want to help you be a healthier you, and more consistent you, and a more intentional you.
The blue-print is right in front of you. It is there for you to take. Its you vs you - but you have a whole team of folks in your corner, in the fight - working right along side of you!
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.