Brinkrs Gang
Brinkrs Fitness
General Fitness, Hockey, Baseball , Functional Training, Multi-sport- Do EXACTLY what I am doing Brinkrs Gang is where your going to find the person inside that has been trying to come out. Workouts will be uploaded every week and no training session will be the same. You will be challenged both physically and mentally. This is designed to increase speed, power, explosiveness, mobility, and strength. If your an athlete getting ready for your up coming season or the advanced lifter that wants to put in the work this is for you. Training has helped me in more ways than I can think. NOW IT'S MY TURN TO HELP YOU!!! LETS GO!!!!!
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs DB Bench Press
8, 8, 6, 6
C
brinkrs Alternating db bench
12, 10, 8
D
Brinkrs Landmine Press
12, 10, 8
E1
Brinkrs Tricep Kick Back
12, 12, 8
E2
Brinkrs Med Ball Chest Pass
12, 12, 10
F1
Brinkrs Kneeling DB shoulder Press
3 x 8
F2
Brinkrs DB Lateral Raise
3 x 12
G1
Brinkrs Shoulder Tap
4 x 0:30
G2
Brinkrs Rope Tricep Pushdown
15, 15, 12, 12
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs Pull-Up
3 x MAX
C
Brinkrs Barbell Row
15, 12, 10, 8
D1
Brinkrs Overhead MB Throw
4 x 6
D2
Brinkrs Close Grip Lat Pull Down
12, 10, 8, 8
E
Brinkrs DB Bicep Curls
4 x 10
F1
Brinkrs DB Farmer's Carry
3 x 20
F2
Brinkrs 1-Arm DB Row
10, 8, 8
G1
brinkrs Band Front Pull
3 x 15
G2
Brinkrs Barbell Bicep Curl
12, 10, 10
H1
Brinkrs Hanging Leg Raise
3 x 12
H2
Brinkrs Russian Twist
3 x 0:30
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs Hex Bar Deadlift
10, 8, 8, 6
C1
Brinkrs landmine rdl
12, 10, 8
C2
Brinkrs squat Jumps
3 x 6
D1
Brinkrs DB Reverse Lunge
3 x 8
D2
Brinkrs Partner Nordic Hamstring Curl
3 x 6
E1
Brinkrs Landmine Lateral Lunge
4 x 6
E2
Brinkrs Split Squat Jump
4 x 4
F
Brinkrs Leg Extension
15, 12, 12, 10
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs incline DB Bench Press
12, 10, 8, 8
C1
Brinkrs single Arm DB Bench
12, 10, 10
C2
Brinkrs DB Overhead Tricep Extension
12, 12, 10
D1
Brinkrs DB Shoulder Press
10, 10, 8
D2
brinkrs single arm landmine press
10, 10, 8
E
Brinkrs Push-Up
3 x 12
F
Brinkrs Tricep Kick Back
12, 10, 10
G1
Brinkrs Side Plank
3 x 0:45
G2
Brinkrs v-ups
3 x 0:30
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs Chest-Supported DB Row
12, 12, 10, 10
C
Brinkrs close grip kneeling Lat Pulldown
12, 12, 10, 8
D1
Brinkrs Bird Dog Row
10, 10, 8
D2
Brinkrs DB Bicep Curls
12, 12, 10
E1
Brinkrs Russian Twist
3 x 0:45
E2
Brinkrs 1-Arm DB Row
3 x 8
F1
Brinkrs DB Shrug
12, 12, 8
F2
brinkrs Hammer Curl
15, 15, 12
Prep
A
Brinkrs Gang Warm Up 1.
Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds
B
Brinkrs Elevated DB front squat
12, 12, 8, 8
C1
Brinkrs Single Leg Hip Thrust
12, 12, 8, 8
C2
Brinkrs Single leg glute bridge
4 x 0:30
D1
brinkrs Air Squat
15, 15, 12
D2
Brinkrs DB Reverse Lunge
3 x 12
E
Brinkrs Landmine Lateral Lunge
3 x 8
F1
Brinkrs Plank
4 x 0:45
F2
Brinkrs Leg Extension
20, 15, 15, 12
A
Active Recovery
For Completion
Jake Hanebrink
- I am a college athlete, and exercise science major at Maryville University. My passion for fitness started when I realized that it is going to make me a better athlete. I wouldn't be where I am now in my career if I didn't start training when I was 15. Now it's my time to help YOU.
When you join a team you’re getting more than programming, you’re joining an online community.
Brinkrs Gang
Brinkrs Gang
Brinkrs Gang
