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Workout Of The Day
WARM UP – MOBILITY
2 min row / bike / ski or dynamic running laps
Hip, hamstring, and groin dynamic stretches
Glute + Core activations drills
Review Sumo deadlift technique
SUMO DEADLIFT X 8
5 min of warm-up time then:
Every 3:30 min x 4 sets:
8 Sumo Deadlifts (60-65+% of 1RM DL)
Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
Aim to start and finish slightly heavier than your sets of 10 last week.
WEIGHTED PULL-UP X 5
Every 2 min x 8: (4 supersets of each alternating, rest ~5-10s between movements)
B1) 8 Elevated step back lunges (4/leg – 2 KB’s held by your side, start standing on 1-2 plates)
+ 8 Double KB front squats @3,0,X,1 (use the same KB’s if possible, or slightly lighter as needed)
B2) 5 strict pull-up (build to a heavy/challenging but unbroken sets of 5 pull-ups)
+ 8 Bent over barbell rows @3,0,X,1
3 supersets each alternating:
1) 8-10 GH Raises + 20-30 Banded good mornings
– Rest 60-90s –
2) 12-15 Bent over reverse flys + 20 Banded face pulls
– Rest 60-90s
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
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124 East Cordova St.