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 Jog 30 yards High Knees 30 yards Backpedal 60 yards Lateral High Knees (right) 30 yards Backpedal 30 yards Lateral High Knees (left) 30 yards Jog 30 yards Backpedal 60 yards Rest 90 seconds Making Gains Power Cleans 4 sets 8, 6, 4, 4 reps Rest 90 seconds between each set Barbell Hip Thrusts 4 sets 10 reps Rest 90 seconds between each set DB Walking Lunges 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 DB 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 DB Overhead Tricep Extensions 4 sets 10 reps Planks 3 sets 5 reps 45 second holds Med Ball Rotations 4 sets 25 reps Rest 90 seconds between each set Mountain Climbers 4 sets 30, 40, 50, 60 reps Rest 90 seconds between each set Turkish Get Ups 4 sets 10 reps Rest 90 seconds between each set Cool Down and Stretch Full Body Stretch from Head to Toes