Work your glutes, biceps and chest in this total body burner with Coach James & Coach Joe.

2x:
10 Sumo Squat w/ Preacher Curl

2x:
10 Sumo deadlift into drop down push-up

Kneeling shoulder press & bicep curls with Coach Joe & Coach Zack.

Three rounds:

2x:
12 Kneeling Shoulder Press
8 Kneeling Bicep Curls

Total body work featuring squats, chest presses, rows and core work with Coach James.

Program:
2 rounds:
20x:
Squat & Press
Squat & Chest Press
Squat & Row

20x:
Weighted hollow hold
Shoulder raises into leg lifts

Work your triceps, delts, and lats in this Upper Body workout with Coach Joe.

Program:
Tricep Extensions
2x25

Rear Delt Flys
2x25

Lateral Raises
2x25

Strengthen your glutes and hamstrings in this squat-focused dumbbell workout with Coach Joe.

Program:
3x8:
Squat pulse + full squat
20 reps full range squats

Back squats with pause reps with Coach James.

Program:
Back squats
2x:
10 (2 full squats, 1 pause rep)

Build core stability with Coach James in this advanced barbell Core program.

Barbell Core Program:
2x:
10 off set deadlifts
10 off set bent over rows
10 off set shoulder press

Natural Selection using tricep extensions with Coach Alonzo & Coach James.

NATURAL SELECTION - TRICEP EXTENSIONS

3x:
10 heavy reps
20 reps at half weight
10 heavy reps
20 reps at half weight

Shoulder, hamstring, and core work with Coach James & Coach Zack.

Total Body Program:
Iron cross 30 second hold
20 shoulder press
20 second hold
20 shoulder press
15 second hold
20 shoulder press

3x:
10 Shoulder raise
10 Leg lifts

10 Hamstring walk-outs

10 Weighted superman into push-ups

Staggered deadlifts & rows with Coach Joe & Coach Zack.

Program:
2x:
15 deadlifts (R)
15 rows ( R )

2x
15 deadlifts (L)
15 rows (L)

Natural Selection with Single Leg Hip Thrusts to target your glutes and hamstrings with Coach Joe.

“Natural Selection” - Single leg hip thrusts

On each side:
10 heavy
20 half weight
10 heavy
20 half weight