LIFT 2: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) dumbbell single leg squat (4x6)* 35lbs dumbbell lawnmower row (4x6)* 35lbs banded rotations (4x10)* (2) dumbbell rdl (4x6) 55lbs landmine single arm overhead press (4x6)* 10lbs on bar… should be tougher than 1/2 kneeling because that requires stability supine banded single leg hip flexion (4x8/:30)* first round is the 8 reps, next round is the :30 hold, repeat… use a band that is challenging but doable finisher: stairmaster (5:00) consistent tough pace ENJOY

LIFT 1: hypertrophy rest - at least 3:00 tempo - control down, fast up *means each side warm-up (light 8-10 minutes of desired movement) (2) dumbbell rear foot elevated split squats (4x6)* 40lbs seated cable single arm row (4x6)* 42.5lbs medicine ball parallel rotational throw (4 of x8)* the lighter the better seated machine hamstring curls (4x8) two legs, not one this time 1/2 kneeling single arm overhead press (4x6)* 25lbs dumbbell lateral flexion (4x8)* 35lbs finisher: countdowns (10) TIMED 10 push-ups, 10 squat jumps :10 break 9, 9 :10 break 8, 8 :10 break 7, 7 :10 break 6, 6 from 5 down, no breaks Monday sets the tone. Show up for yourself.

As a trainer, I still have a coach to keep me accountable. 🤍 I only strength train 3 days a week now. I used to train 5-6 days, thinking more was better but it wasn’t. The biggest change? Prioritizing recovery, sleep, stress, and hitting my macros. And one more thing: stop changing your workouts every week. I’ve been following the same program for a month, tracking my lifts and progressively overloading. That’s how you build real strength and muscle. Sometimes, less really is more.

I’m making a list of tons of content + ideas to talk and share with you guys but is there something specific you guys would like me to speak a little more on?