https://app.healthyathomeforgyms.com/hah-day-63
Keep going forward and crushing your goals 💪🙌
Today you’re going to get a few tips to make that happen!
And today I challenge you to post your nickname in the group or make one up
Daily Facebook Post: What does a normal Sunday look like for you?
◭ 10:00 Challenge [Split however desired]
∎ 4 Sled Row [4 Turf]
∎ 40 Box Jump
∎ 60 Wallball
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◭ 10:00 EMOM
∎ M1: 12 Back Squats
∎ M2: MAX Flutter Kicks on Bosu
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◭ 10:00 Challenge [Split However Desired]
∎ 30 Calories on Air Bike
∎ 20 Devils Press
∎ 25 Med ball slams
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◭ 10:00 EMOM [Booty Banded]
∎ 6 TRX Facepull
∎ 6 TRX Bicep Curl
∎ 6 In Out Jumps
∎ Plank for remainder of time
Homewood
◭ Hardest Type of Pullup you can do.
◭ 10 sets of max effort MAX reps.
◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]
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◭ Brace Core EVERY rep. Set Weight
Down each rep.
◭ Pull Bar to Sternum. Control Down. No Slamming.
◭ Go for Concentration, Not weight.
◭ Use platforms as needed to get healthy back position.
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∎ 100 KB Swings
∎ 50 Gear Shift Plank [Total]
∎ 50 Plate Halo [Each Direction]
❆ Cooldown Stretch ❆
https://app.healthyathomeforgyms.com/hah-day-62
Here are two exercises that are going to dramatically help you stay motivated and on track! 🔀
Now I challenge you to get someone (could be the same person) to do 10 push ups.
Daily Facebook Post: 💙 How many steps a day are you getting now? 🏃♀🏃
Gardendale
◭ Hardest Type of Pullup you can do.
◭ 10 sets of max effort MAX reps.
◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Brace Core EVERY rep. Set Weight
Down each rep.
◭ Pull Bar to Sternum. Control Down. No Slamming.
◭ Go for Concentration, Not weight.
◭ Use platforms as needed to get healthy back position.
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 100 KB Swings
∎ 50 Gear Shift Plank [Total]
∎ 50 Plate Halo [Each Direction]
❆ Cooldown Stretch ❆
Today is all about ways to improve. Did you know that music can improve your results? 🎵 🏃♂ Check out today’s post to see how.
Today get someone, anyone to do 10 Squats randomly haha good luck!
Your Daily Post Are you still wearing Jeans or have you fully converted to sweats? 👖 🕺
◭ 2:00 each swapping every 30s
∎ Lateral Shuffle [booty band]
➜ Plank Jack to Leg Lift [2x]
∎ Bicep Curls
➜ Lat Pulldown [fast] [2x]
∎ Assault Bike
➜ MedBall Slam [2x]
∎ Banded Warrior
➜ Rotational Press 2x]
∎ Roundhouse Right
➜ Punch Combo [2x]
∎ Bosu Lunge Blaster R
➜ Bosu 2 Step [2x]
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◭ 30s Each
∎ Side Plank Raise Right, Left [2x]
∎ Side Crunch w Foot tap Right, Left [2x]
∎ ABCD Bicycles [1x]
1x
∎ Plank hold competition
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◭ Coaches Choice until end
Homewood
◭ Decide your front rack position with Coach.
◭ Brace Core HARD.
◭ Drive up Chest and Elbows from hole.
◭ Form is 🔑
◭ 16 Sit-up Twist Total between sets.
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◭ Use Box or Bench or Plate Stack.
◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
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https://app.healthyathomeforgyms.com/hah-day-60
Sometimes you need to let go of the past, but the past can be a good reminder of how far you’ve come. 📷 🏅
Check out today’s post for some awesome motivation!
Today, Post a new recipe in the group we can all try
Daily Facebook Post: What can you appreciate right now? 🤔🌞
Gardendale
◭ Decide your front rack position with Coach.
◭ Brace Core HARD.
◭ Drive up Chest and Elbows from hole.
◭ Form is 🔑
◭ 16 Sit-up Twist Total between sets.
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Use Box or Bench or Plate Stack.
◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 15 Vertical Band Adduction
3x
∎ 15 TRX Leg Curl
∎ 10 Airplanes
3x
∎ Lateral Band Walk [horz turf]
∎ 15 Low Back Ext
3x
