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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.
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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 |
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