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  • I did an improvised lower body workout at home on...

    I did an improvised lower body workout at home on thursday since I didn't have time to go to the gym that day and last night I decided to do whatever I felt like for upper body, mostly performing...
  • Max Effort Upper Body: Warm-Up - Foam Rolling...

    Max Effort Upper Body:
    Warm-Up
    - Foam Rolling (lower & upper back and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
  • I felt like doing something different for lower...

    I felt like doing something different for lower body today...

    Lower Body
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower back, upper back & lats)
    - Jumping Jacks
    - Squats
    - Squat to...
  • Intermediate - Phase 1 - Week 8/8 Day 1 (Upper...

    Intermediate - Phase 1 - Week 8/8
    Day 1 (Upper Body 2)
    Warm-up
    - Foam Rolling (IT band, abductors, glutes, lower back, upper back, lats & chest)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles...
  • Intermediate - Phase 1 - Week 7/8 Day 3 (Lower...

    Intermediate - Phase 1 - Week 7/8
    Day 3 (Lower Body 1)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, )
    - Jumping Jacks
    - Arm Crosses
    - Squats
    - Squat to Stands
    -...
  • Intermediate - Phase 1 - Week 7/8 Day 2 (Upper...

    Intermediate - Phase 1 - Week 7/8
    Day 2 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder...
  • Intermediate - Phase 1 - Week 7/8 Day 1 (Lower...

    Intermediate - Phase 1 - Week 7/8
    Day 1 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    - Squats
    - Squat to...
  • Intermediate - Phase 1 - Week 6/8 Day 3 (Upper...

    Intermediate - Phase 1 - Week 6/8
    Day 3 (Upper Body 2)
    Warm-up
    - Foam Rolling (lower back, upper back, lats & chest)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder...
  • Intermediate - Phase 1 - Week 6/8 Day 2 (Lower...

    Intermediate - Phase 1 - Week 6/8
    Day 2 (Lower Body 3)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, )
    - Jumping Jacks
    - Arm Crosses
    - Squats
    - Squat to Stands
    -...
  • Intermediate - Phase 1 - Week 6/8 Day 1 (Upper...

    Intermediate - Phase 1 - Week 6/8
    Day 1 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder...
  • Intermediate - Phase 1 - Week 5/8 Day 1 (Lower...

    Intermediate - Phase 1 - Week 5/8
    Day 1 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, chest and lats)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    -...
  • Intermediate - Phase 1 - Week 5/8 Day 3 (Upper...

    Intermediate - Phase 1 - Week 5/8
    Day 3 (Upper Body 2)
    Warm-up
    - Foam Rolling (lower back, upper back & lats)
    - Jumping Jacks
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles...
  • Which program are you referring to? I have...

    Which program are you referring to? I have positive results/feedback about both programs, WS4B3 is great because of all the flexibility, variety and choice you get. Just make sure it balances well...
  • Intermediate - Phase 1 - Week 5/8 Day 1 (Upper...

    Intermediate - Phase 1 - Week 5/8
    Day 1 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder...
  • Intermediate - Phase 1 - Week 4/8 Day 3 (Lower...

    Intermediate - Phase 1 - Week 4/8
    Day 3 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    - Squats
    - Squat to...
  • I had 2 recovery & conditioning workouts...

    I had 2 recovery & conditioning workouts yesterday, both about 4 hrs from each other.

    Recovery & Upper Body Circuit
    Warm-up
    - Foam rolling (everywhere)
    - Various warm-up, dynamic & mobility...
  • Intermediate - Phase 1 - Week 4/8 Day 2 (Upper...

    Intermediate - Phase 1 - Week 4/8
    Day 2 (Upper Body 2)
    Warm-up
    - Foam Rolling (IT band, glutes, abductors, lower back, upper back & lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    -...
  • Intermediate - Phase 1 - Week 4/8 Day 1 (Lower...

    Intermediate - Phase 1 - Week 4/8
    Day 1 (Lower Body 1)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, calves quads & hamstrings)
    - Jumping Jacks
    - Seal Jumps
    - Squats...
  • My training week already ended but I felt like...

    My training week already ended but I felt like training tonight, but wasn't up for only conditioning so I decided to do an improvised lower body workout.

    Warm-Up
    - Foam Rolling (IT band,...
  • Intermediate - Phase 1 - Week 3/8 Day 3 (Upper...

    Intermediate - Phase 1 - Week 3/8
    Day 3 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists...
  • Results 1 to 20 of 97
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