Gains

More Success

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals.

(Make sure you are cleared by your Dr. to exercise.)

Warm Up Backpedal 30 yards High Knees 30 yards Backpedal 50 yards Lateral High Knees (right) 50 yards Backpedal 50 yards Lateral High Knees (left) 50 yards Skipping 50 yards Backpedal 50 yards Rest 90 seconds Making Gains Walking Lunges 4 sets 10 reps Rest 90 seconds between each set Barbell Hip Thrusts 4 sets 10 reps Rest 90 seconds between each set DB Front Squats 4 sets 10 reps Rest 90 seconds between each set Barbell RDL's 4 sets 10 reps Rest 90 seconds between each set DB Shoulder Press 4 sets 10 reps Rest 90 seconds between each set DB Upright Rows 4 sets 10 reps Rest 90 seconds between each set DB Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Rear Lateral Raises 4 sets 10 reps Rest 90 seconds between each set Incline Barbell Bench Press 4 sets 10 reps Rest 90 seconds between each set Barbell Shrugs 4 sets 10 reps Rest 90 seconds between each set Barbell Hammer Curls 4 sets 10 reps Rest 90 seconds between each set Barbell Bicep Curls 4 sets 10 reps Rest 90 seconds between each set Close Grip Bench Press 4 sets 10 reps Rest 90 seconds between each set Med Ball Rotations 4 sets 25 reps Rest 90 seconds between each set Med Ball Suitcases 4 sets 25 reps Rest 90 seconds between each set Windshield Wipers 4 sets 25 reps Rest 90 seconds between each set 1 20 yard Broad Jumps to 20 yard Sprint Rest 2 minutes 1 40 yard Broad Jumps to 40 yard Sprint Rest 4 minutes 1 60 yard Broad Jumps to 60 yard Sprint Rest 6 minutes Cool Down and Stretch Full Body Stretch from Head to Toes