Below you will find a video of what looks like me on repeat approaching my bar. This video is NOT on repeat. This is me, approaching my bar the exact same way each time. 

      Creating a barbell routine is actually quite simple. 

     1. Before I even approach my bar, I take a moment to close my eyes and visualize myself doing the lift. Feeling each movement as you imagine completing the lift. 
     2. Approach your bar with confidence. Find your footing first. This ensures that you are keeping the same stance no matter the exercise. 
     3. Where your hands and body go next are also crucial. In a deadlift I put my right hand on the bar, then my left as I am already squatted down. 
     4. You will notice just before my lift, I raise my eyes, not my entire head. Keeping a neutral spine and tight shoulders, from here we lift the bar. 

     This is the same for my squats on barbell or my hang cleans on barbell. Every movement with a barbell I have created a routine to ensure the lift is the exact same each time I perform it. 

    Hello and welcome new Warrior! We are so excited to have you in our tribe! While the gym can be a dirty place at times and we do sanitize, we try our best as Warriors to be mindful and healthful toward others. This means that we wash our hands before leaving the gym. 

Have a quick look at the video below! 

      Having trouble with your lat pulldown? Try these 3 easy fixes if you don't see me around the gym! 

Core: 10 Minutes :40W :20R
-Hollow hold -Russian twist -Glute bridge march -Side plank hip dip -BirdDog

R1: 3/3 :40W :20R
Frankenstein walk
Gorilla walk
Scapula pushup

AMRAP 2: 15 Minutes 12 each
Inchworm
Pop-up squat
KB farmers walk (12M)
Bear crawl (12M)

R3: 4/4 :45W :22R
Ropes: Waltz lunge with alternating waves
Duck walk
Ropes: circles (switch halfway)
DB renegade row

Core: 10 Minutes :40W :20R
-Side plank hip dip -Sprinters crunch -hi-lo plank - BW toe touches -Reverse snow angel

AMRAP 1: 15 Minutes 12 each 
KB figure 8
DB squat, catch & press
DB kneeling press
High knee Heisman 

AMRAP 2: 15 Minutes 12 each
Burpee with star jump 
KB windmill 
KB unilateral farmers walk
KB bottoms up press 

Core: 10 Minutes :40W :20R
-High plank -Side plank hold  -Hollow hold  -Glute bridge hold  -Around the world plank

AMRAP 1: 15 minutes 12 each 
Mobility mountain climbers
KB swing
KB Turkish get up
Lateral line jumps 

AMRAP 2: 15 Minutes 12 each 
Upper body Spiderman pushup
DB snatch and press
Carioca
Burpee breakdown with pushup 

Core: 10 Minutes :40W :20R
-Handwalkouts -Plank toe taps  -Hollow hold rockers  -Glute bridge to abductions  -Supermans

AMRAP 1: 15 Minutes 
12M Frankenstein walk
12M Side shuffle
12 push-ups
12 Rolling forearm plank

AMRAP 2: 15 Minutes
12 Squat to ball
12/leg Lateral lunges
12/leg Power knee drivers
24 Skaters
​

Core Warm up: 10 minutes :40W :20R
-C sit curving  -Russian twist  -Glute bridge hold
-Glute bridge march  -Hollow hold  -High plank hold
-High plank airplane arms  -See-saw plank
-Superman reps  -I Y W

R1: 3/3 :40W :20R
3-way hip swing
Frankenstein walk
Gorilla walk

R2: AMRAP 12 Minutes 12 each
Cone drill: Cone alley (Set up 6-8 cones in a zig zag pattern. Beginning at cone one, sprint to the next, back pedal to the 3, sprint to the 4th, etc.)

Cone drill: Run shuffle run (place 4 cones, 4 yards away from one another, sprint to one, shuffle between the next and sprint to the last)

Finish with: 
Jump lunges 
Tuck jumps

R3: 4/4 :40W :20R
Ropes: Power slam
Duck walk
Ropes: Lateral waves
Box jumps

Core Warm up: 10 minutes :40W :20R
-Handwalkout  -Plank toe taps   - Hollow hold  -Glute bridge rockers
-Glute bridge abductions  -Glute bridge march  -High boat with toe taps
-Hi/lo plank  -Low plank hip thrusts -Side plank crunch

R1: 3/3 :40W :20R
Frankenstein walks
Banded side shuffles
Traveling lunge

R2: AMRAP 12 minutes 12 each 
Sumo squat with outer thigh pulse
Speed skaters
Reverse lunge
Air squat w/hop

R3: AMRAP 12 minutes 12 each 
Burpee breakdown
Bear crawl 
Reverse crab walk
Plank w/shoulder tap

    Here are some core warm-ups we frequently use for lower body days. **Videos available for each of these through the app**

Option 1: 
-Straight leg sit up
-Glute bridge 
-Glute bridge march
-Glute bridge rockers
-Glute bridge abductions
-High plank leg lift to knee tuck
-High plank toe taps
-Superman flutter kicks
-Reverse fly
-Side plank hip dip

Option 2: 
-Straight leg sit up
-Russian twist
-High boat toe taps
-Deadbug V2
-Glute bridge to abductions 
-Glute bridge two way swing
-Low plank pikes (Hip tilts)
-Downdog knee tucks
-Side plank crunch and reach
-Superman hold
​-W taps