Beards and Bandanas

Get the squad and challenge each other! Make each other stronger! Level up together!!!

Hit some strength movements today. Focused on controlled and explosive motions.
• Back Squats - 4sets x 8reps
• Dumbbell Bench Press - 4x12
• Stiff Leg Deadlift - 3x10
• Bent-Over Row(not shown) - 4x8
You want to get you “core” lifts in at least once a week no matter your training. Throwing these lifts, including some military/dumbbell press, will help you maintain your strength regardless your training style. Make sure your tail end reps are difficult. These lifts should also be done earlier in the week especially before auxiliary lifts. For more info DM and ask away!!!

Nice combo move here! Kettlebell swing into a goblet squat. Grip the kettle upside down, start off with your swing, when kettlebell comes out of swing hold it upright between chest and head and drop into goblet squat, then release the arms back into the swing. Remember bend the knees for the squat not the swing! Don’t hurt yourself!!

Rolling Pistol Squats!!! Fun way to progress into Get a little momentum coming from a cannonball move and really drive through the foot and explode up. I went for 90 secs doing 2 on each leg. Be sure to even yourself out! Let me know if you’d like to see any other progression moves for other exercises or modifications. It’s all about progression baby!! ✌🏼

Focus on your Find what helps you bounce back the quickest to crush your goals!!!

Breakdancing through the week! Great hip mobility and core activation movement. You can do these as a warm-up or for a quick heart-rate spike!!!!

French curls to target those triceps. Hinging at the elbow, keeping humerus perpendicular with the bench. Followed by some chest presses where you squeeze dumbbells together through the whole motion. 10 reps each arms followed by 10-20 reps of presses. 3-4 sets.

Elevated mountain climbers and push-ups! Live doing these after or before a short interval run! Don’t let your hips dip (over-extend) and keep core engaged through both movements! 3 pushups to 6 climbers, repeat 5X. thanks for the killer superset Circuit Works

Goblet Curls! Squat all the way down, keeping chest high and ass low, unhinge the elbow to full extension, curl back up, then push through heels and squeeze thighs and glutes on the way up. Hold kettlebell upside down by the handle for good forearm burn. Also you can keep feet neutral or perform a plea squat. Keep shoulders pulled back. Have fun!

Use this one for a warm-up or finisher! 1. KB swings 2. Push-ups 3. Front squats Perform each exercise 10-12 times. Don’t rush through them, take them slow and controlled!!