@Benjamin Craig and @Derik Utz stopped through Knoxville today for a solid chest and triceps workout! Nothing beats kicking off a Saturday morning with a great workout and good friends. Who’s getting a workout in this weekend? Drop it in the comments! 👇

Don't forget: your core contains multiple segments. A great way to activate your obliques (the muscles along your rib cage) is the slow, controlled knee-to-elbow pull-off from a plank. Slow and controlled = maximum activation. Get it in!

Missed our last live workout? I’ve got you covered. The full follow-along workout is now uploaded to YouTube. Just click the link below, press play, and follow along from start to finish. ✅ No equipment needed ✅ 30-minute full-body HIIT workout ✅ Perfect for home, the gym, or while traveling If you complete it, come back here and comment “DONE” so we can celebrate your win together! 💪

Most people only train half their bicep... The bicep has two heads — and a standard curl only hits one of them well. The fix: supinated curl on the way up, hammer grip on the way down. Supinated (palm up) hits the peak. Hammer (palm in) loads the long head and brachialis — the muscle that makes your arm look thick and full from every angle. Two grips. One movement. Complete bicep development. Try it this week and let me know what you feel. (adding in some tempo movement as well!)

Went for a nice walk on the island this morning and it was already 90 outside. Stay cool and hydrated this holiday weekend!!