Gainz

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 Front Squats 4 sets 10, 8, 8, 6 reps Rest 90 seconds between each set Barbell Hip Thrusts 4 sets 10 reps Rest 90 seconds between each set DB Bulgarian Split Squats 4 sets 10 reps Rest 90 seconds between each set Barbell RDL's 4 sets 10 reps Rest 90 seconds between each set Barbell Shoulder Press 4 sets 10 reps Rest 90 seconds between each set Barbell 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 DB 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 Reverse 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 20 yard Sprint Rest 2 minutes 40 yard Sprint Rest 4 minutes 60 yard Sprint Rest 4 minutes 80 yard Sprint Rest 4 minutes 100 yard Sprint Rest 4 minutes Cool Down and Stretch Full Body Stretch from Head to Toes