# Move Well - Class History Export Exported: Wednesday, November 4, 2026 4:53 PM Covers: classes since June 17, 2026, up to the 20 most recent per time slot Total classes: 348 ## About this file This is the history of personal training classes at a gym, as shown on the gym's display sign. Classes are grouped by recurring time slot (trainer + day of week + start time). The same group of clients usually attends the same time slot each week, so each section is effectively one group's history. Only time slots on the current schedule with more than 10 classes in this period are included. Within each section, classes are listed newest first. Each class is made up of circuits; each circuit has a title and the exercises in it. When planning new classes for a time slot, favor a mix of exercises this group has done before (mostly repeats) with some new exercises, and avoid repeating the exact same class from the last few weeks. ## Time slots - Monday 6:30 AM - Marcus (17 classes) - Monday 7:30 AM - Marcus (17 classes) - Monday 8:30 AM - Marcus (18 classes) - Monday 9:30 AM - Jordan (18 classes) - Tuesday 7:30 AM - Jordan (18 classes) - Tuesday 8:30 AM - Marcus (18 classes) - Tuesday 9:30 AM - Jordan (19 classes) - Wednesday 6:30 AM - Marcus (15 classes) - Wednesday 7:30 AM - Marcus (18 classes) - Wednesday 8:30 AM - Marcus (18 classes) - Wednesday 9:30 AM - Jordan (19 classes) - Thursday 7:30 AM - Jordan (17 classes) - Thursday 8:30 AM - Marcus (18 classes) - Thursday 9:30 AM - Jordan (19 classes) - Friday 6:30 AM - Marcus (15 classes) - Friday 7:30 AM - Marcus (17 classes) - Friday 8:30 AM - Marcus (17 classes) - Friday 9:30 AM - Jordan (19 classes) - Friday 12:30 PM - Jordan (15 classes) - Saturday 8:30 AM - Jordan (16 classes) ## Monday 6:30 AM - Marcus ### 2026-10-19 (Mon) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 12 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-12 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Facepull - 12 - Rollout - 12 - ⭐️ Hanging knee tuck - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 12 **3** - Ski - 15slow / 30hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ Steady ski - 90sec ### 2026-10-05 (Mon) - Build Well **Mobility** - Stick Back Hyperextension - 8r - Alt Supine Leg Crossover - 10tot - Jefferson Curl - 6r **1** - BB Chest Press 10r - DB SL RDL - 10ea - Elevated Side Plank Knee Tuck - 15ea **2** - Alt Gorilla Row - 16tot - SA Waiters Carry w/ R Lunge - 10ea - V Ups - 12r **3** - Ski - 350m - DB Clean & Press - 12r (3-4sets) ### 2026-09-28 (Mon) - Build Well **Mobility** - Half Kneeling Hip Rocks - 10ea - Quadraped Arm Reach Through - 6ea - Banded Circles to B/F - 8ea **1** - Belt Squat - 15r - TRX Row - 15r - Hanging Knee Tuck - 15-20r **2** - DB RDL - 10r - BU Push Up w/ Pass Through - 12tot - Kneeling to KB Halo - 12-16tot **3** - Landmine Shoulder Press w/ R Lunge - 12ea - DB Negative Bicep Curls - 8r - Landmine Oblique Twist - 20tot ### 2026-09-21 (Mon) - Build Well **Mobility** - Open Book - 8ea - Squat w/ Twist - 4r - Standing Fugure 4 - 8ea **1** - Bb Incline Press - 10r - Depth Goblet Seated Squats - 12r - Cable Overhead Tricep Extension- 15r **2** - SA Rows - 8r - KB Swing - 12r - Plank Pike or Knee Tucks - 15-20 **3** - SA Push Press to Waiters March - 10/10ea - Sit Up to Stand - 12r - Ski - 15cal ### 2026-09-14 (Mon) - Build Well **Mobility** - Squats w/ Twist - 5r - Banded Glute Bridges - 15r - High Plank Knee Tap - 16tot **1** - Bb Seated Box Squat - 12r - Elbow Plank Row -12ea - Seated Arnold Press - 10r **2** - Row - 20cal - Incline SS Chest Press - 10ea - Sprinter Sit Ups - 16tot **3** - KB Racked Reverse Lunge - 10ea - DB SA Snatch - 12ea - V- Ups - 15r ### 2026-09-07 (Mon) - Build Well **Mobility** - Quadraped Arm Reach Through - 8ea - Seated 90/90 - 12tot - SS Birddogs - 10ea **1** - Hip Squats - 15r - Bb Shoulder Press - 10r - Cable SA Tricep Extension - 12ea **2** - DB Bench Press - 8r - Row - 300m - Bench Leg Raises - 15r **3** - DB SA Row - 12ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10-15r ### 2026-08-31 (Mon) - Build Well **Mobility** - Seated 90/90 w/ Reach - 10tot - Cat/Cow - 10r - Half Kneeling Adductor Rock - 8ea **1** - Pull Ups or Lat Pull Down 8-10/12r - Landmine Suitecase R Lunge - 10ea - Cable Bicep Curls - 15r **2** - DB Chest Fly w/ Pause - 10r - SS Weighted Hip Thrust - 15ea - Db Weighted V-Up w/ Pull Over - 12r **3** - Standing Negative Shoulder Press 8-10r - Sit Up to Stand - 12r - Kneeling Around the World - 20r ### 2026-08-24 (Mon) - Build Well **Mobility** - Banded Lateral Step - 12ea - SS Deadbug - 10ea - Down Dog Alt Shin Tap - 12tot **1** - Landmine Racked Squat - 12r - Seated Cable SA Row - 12ea - Hanging Knee Tuck - 20r **2** - Row - 1:15m - Supine Hamstring Curl - 15-20r - DB Lateral Raises - 15r **3** - Negative Incline Press - 8 -10r (4s) - Weighted L Crunches - 12ea - DB Overhead Tricep Extension - 15r ### 2026-08-17 (Mon) - Build Well **Mobility** - Cat cow - 10 - 1/2 kneeling good mornings - 8ea - Thread needle - 8ea **1** - Landmine SL deadlift - 10ea - Seated row - 12 - Slider saw - 15 **2** - Row - 300m - Elevated rev lunges - 10ea - Sit up + stand up - 10 **3** - Kickstand squat - 10ea - Kneeling alt curl to halo - 16tot - Bicycle crunches - 50tot ### 2026-08-10 (Mon) - Build Well **Mobility** - Down Dog Shin Tap - 12tot - Supine Bent Knee Alt. Cross Over - 12tot - Banded Circles - 8ea **1** - Negative Pull Ups or Lat Pull Down - 5/15 - KB Deadlift - 12r - Windshield Wiper- 20tot **2** - Plate Overhead R Lunge - 10ea - KB Swing - 20tot - Kneeling Around The World - 20tot **3** - Db Chest Press - 12r - Seated Bicep Curls - 12r - Elevated Side Plank Hip Drop - 15ea ### 2026-08-03 (Mon) - Build Well **Mobility** - Active Pigeon- 10ea - High Plank Alt Hand/Knee Tap - 20tot - SS DeadBug - 12ea **1** - BB RDL - 10r - Cable Rotating Rows - 15ea - Ab Roller - 12r **2** - Incline L/R/T Press - 8r - Negative Bicep Curls - 8r (4-5s) - Med Ball Squat Thrust w/ Press - 10r **3** - KB Swings - 15r - SS Step Ups - 10ea - Side Plank Hip Drop - 15ea ### 2026-07-27 (Mon) - Build Well **Mobility** - Stick Back Hypertension- 10r - Quadruped Arm Reach Through - 8ea - Frog Hip Rock - 10r **1** - BB Shoulder Press - 10r - Belt Squat - 12r - Weighted Crunches - 15r **2** - DB Reaching Row - 10ea - DB Chest Fly - 12r - Alt. V Ups - 20tot **3** - DB SL RDL - 10ea - Kb Squat and Press - 15r - Banded Bicep Curls - 15r ### 2026-07-13 (Mon) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Quadraped SS Arm Reach Through - 8ea - Alt Plank Shoulder Tap - 20tot **1** - Pull ups or Lat Pull Down - 8-12r/12r - Belt Squat - 15r - Paloff Twist - 12ea **2** - Db Chest Press - 10r - SL Hip Thrust w/ Pause at Top - 12ea - Seated Overhead Tricep Extension - 15r **3** - SA Snatch - 12ea - Weighted Crunch - 15r - Goblet Elevated Alt R Lunge - 20tot ### 2026-07-06 (Mon) - Build Well **Mobility** - Half Kneeling 2 Way Quad/Ham Stretch - 8ea - Bird Dog w/ Hand Behind Head - 10ea - Glute Bridge Walkout - 10r **1** - BB Bent Over Row - 12r - Elevated Heel KB Clean to Squat - 10r - Cable Lateral Raises - 10ea **2** - Db Chest Fly - 12r - Row - 1:30min - Elbow Plank Slider Pike - 12-15r **3** - DB SL RDL to DA Snatch - 10ea - Db Farmers March - 30tot - Sit up to stand - 12r ### 2026-06-29 (Mon) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Superman Press - 10r - Supine Alt Leg Cross Over - 12tot **1** - Bb Back Squat - 12r - TRX SA KB Racked Row - 10ea - Cable Bicep Curls - 12r **2** - BU Push Ups w/ pass through - 12-16tot - Anchored Rotating Suspended Press - 12r - KB Swing - 20r **3** - Db RDL - 12r - DB SA Push Press - 10ea - Bicycle 2.0 - 20tot ### 2026-06-22 (Mon) - Build Well **Mobility** - Banded Clam Shell - 12ea - Squats w/ Twist - 6r - High Plank (Hand to Knee) Alt. Tap - 20tot **1** - Incline BB Chest Press - 10r - Cable Single Leg RDL - 12ea - AB Roller 10-15r **2** - KB Gorilla Rows - 10-12r - Kneeling Landmine Obique Twist - 16-20tot - Wall Ball - 15r **3** - KB SA Racked Squat - 10ea - DB Farmers March - 24tot - Straight Leg Sit Ups - 15r ## Monday 7:30 AM - Marcus ### 2026-10-19 (Mon) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-12 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Facepull - 12 - Rollout - 12 - ⭐️ Hanging knee tuck - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 12 **3** - Ski - 15s slow/30s hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ Steady ski - 90sec ### 2026-10-05 (Mon) - Build Well **Mobility** - Stick Back Hyperextension - 8r - Alt Supine Leg Crossover - 10tot - Jefferson Curl - 6r **1** - BB Chest Press 10r - DB SL RDL - 10ea - Elevated Side Plank Knee Tuck - 15ea **2** - Alt Gorilla Row - 16tot - SA Waiters Carry w/ R Lunge - 10ea - V Ups - 12r **3** - Ski - 350m - DB Clean & Press - 12r (3-4sets) ### 2026-09-28 (Mon) - Build Well **Mobility** - Half Kneeling Hip Rocks - 10ea - Quadraped Arm Reach Through - 6ea - Banded Circles to B/F - 8ea **1** - Belt Squat - 15r - TRX Row - 15r - Hanging Knee Tuck - 15-20r **2** - DB RDL - 10r - BU Push Up w/ Pass Through - 12tot - Kneeling to KB Halo - 12-16tot **3** - Landmine Shoulder Press w/ R Lunge - 12ea - DB Negative Bicep Curls - 8r - Landmine Oblique Twist - 20tot ### 2026-09-21 (Mon) - Build Well **Mobility** - Open Book - 8ea - Squat w/ Twist - 4r - Standing Fugure 4 - 8ea **1** - Bb Incline Press - 10r - Depth Goblet Seated Squats - 12r - Cable Overhead Tricep Extension- 15r **2** - SA Rows - 8r - KB Swing - 12r - Plank Pike or Knee Tucks - 15-20 **3** - SA Push Press to Waiters March - 10/10ea - Sit Up to Stand - 12r - Ski - 15cal ### 2026-09-14 (Mon) - Build Well **Mobility** - Squats w/ Twist - 5r - Banded Glute Bridges - 15r - High Plank Knee Tap - 16tot **1** - Bb Seated Box Squat - 12r - Elbow Plank Row -15ea - Seated Arnold Press - 10r **2** - Row - 15cal - Incline SS Chest Press - 10ea - Sprinter Sit Ups - 16tot **3** - KB Racked Reverse Lunge - 10ea - DB SA Snatch - 12ea - V- Ups - 15r ### 2026-09-07 (Mon) - Build Well **Mobility** - Quadraped Arm Reach Through - 8ea - Seated 90/90 - 12tot - SS Birddogs - 10ea **1** - Hip Squats - 15r - Bb Shoulder Press - 10r - Cable SA Tricep Extension - 12ea **2** - DB Bench Press - 8r - Row - 300m - Bench Leg Raises - 15r **3** - DB SA Row - 12ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10-15r ### 2026-08-31 (Mon) - Build Well **Mobility** - Seated 90/90 w/ Reach - 10tot - Cat/Cow - 10r - Half Kneeling Adductor Rock - 8ea **1** - Pull Ups or Lat Pull Down 8-10/12r - Landmine Suitecase R Lunge - 10ea - Cable Bicep Curls - 15r **2** - DB Chest Fly w/ Pause - 10r - SS Weighted Hip Thrust - 15ea - Db Weighted V-Up w/ Pull Over - 12r **3** - Standing Negative Shoulder Press 8-10r - Sit Up to Stand - 12r - Kneeling Around the World - 20r ### 2026-08-24 (Mon) - Build Well **Mobility** - Banded Lateral Step - 12ea - SS Deadbug - 10ea - Down Dog Alt Shin Tap - 12tot **1** - Landmine Racked Squat - 12r - Seated Cable SA Row - 12ea - Hanging Knee Tuck - 20r **2** - Row - 1:15m - Supine Hamstring Curl - 15-20r - DB Lateral Raises - 15r **3** - Negative Incline Press - 8 -10r (4s) - Weighted L Crunches - 12ea - DB Overhead Tricep Extension - 15r ### 2026-08-17 (Mon) - Build Well **Mobility** - Cat cow - 10 - 1/2 kneeling good mornings - 8ea - Thread needle - 8ea **1** - Landmine SL deadlift - 10ea - Seated row - 12 - Slider saw - 15 **2** - Row - 300m - Elevated rev lunges - 10ea - Sit up + stand up - 10 **3** - Kickstand squat - 10ea - Kneeling alt curl to halo - 16tot - Bicycle crunches - 50tot ### 2026-08-10 (Mon) - Build Well **Mobility** - Down Dog Shin Tap - 12tot - Supine Bent Knee Alt. Cross Over - 12tot - Banded Circles - 8ea **1** - Negative Pull Ups or Lat Pull Down - 5/15 - KB Deadlift - 12r - Windshield Wiper- 20tot **2** - Plate Overhead R Lunge - 10ea - KB Swing - 20tot - Kneeling Around The World - 20tot **3** - Db Chest Press - 12r - Seated Bicep Curls - 12r - Elevated Side Plank Hip Drop - 15ea ### 2026-08-03 (Mon) - Build Well **Mobility** - Active Pigeon- 10ea - High Plank Alt Hand/Knee Tap - 20tot - SS DeadBug - 12ea **1** - BB RDL - 10r - Cable Rotating Rows - 15ea - Ab Roller - 12r **2** - Incline L/R/T Press - 8r - Negative Bicep Curls - 8r (4-5s) - Med Ball Squat Thrust w/ Press - 10r **3** - KB Swings - 15r - SS Step Ups - 10ea - Side Plank Hip Drop - 15ea ### 2026-07-27 (Mon) - Build Well **Mobility** - Stick Back Hypertension- 10r - Quadruped Arm Reach Through - 8ea - Frog Hip Rock - 10r **1** - BB Shoulder Press - 10r - Belt Squat - 12r - Weighted Crunches - 15r **2** - DB Reaching Row - 10ea - DB Chest Fly - 12r - Alt. V Ups - 20tot **3** - DB SL RDL - 10ea - Kb Squat and Press - 15r - Banded Bicep Curls - 15r ### 2026-07-13 (Mon) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Quadraped SS Arm Reach Through - 8ea - Alt Plank Shoulder Tap - 20tot **1** - Pull ups or Lat Pull Down - 8-12r/12r - Belt Squat - 15r - Paloff Twist - 12ea **2** - Db Chest Press - 10r - SL Hip Thrust w/ Pause at Top - 12ea - Seated Overhead Tricep Extension - 15r **3** - SA Snatch - 12ea - Weighted Crunch - 15r - Goblet Elevated Alt R Lunge - 20tot ### 2026-07-06 (Mon) - Build Well **Mobility** - Half Kneeling 2 Way Quad/Ham Stretch - 8ea - Bird Dog w/ Hand Behind Head - 10ea - Glute Bridge Walkout - 10r **1** - BB Bent Over Row - 12r - Elevated Heel KB Clean to Squat - 10r - Cable Lateral Raises - 10ea **2** - Db Chest Fly - 12r - Row - 1 min - Elbow Plank Slider Pike - 12-15r **3** - DB SL RDL to DA Snatch - 10ea - Db Farmers March - 30tot - Sit up to stand - 12r ### 2026-06-29 (Mon) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Superman Press - 10r - Supine Alt Leg Cross Over - 12tot **1** - Bb Back Squat - 12r - TRX SA KB Racked Row - 10ea - Cable Bicep Curls - 12r **2** - BU Push Ups w/ pass through - 12-16tot - Anchored Rotating Suspended Press - 12r - KB Swing - 20r **3** - Db RDL - 12r - DB SA Push Press - 10ea - Bicycle 2.0 - 20tot ### 2026-06-22 (Mon) - Build Well **Mobility** - Banded Clam Shell - 12ea - Squats w/ Twist - 6r - High Plank (Hand to Knee) Alt. Tap - 20tot **1** - Incline BB Chest Press - 10r - Cable Single Leg RDL - 12ea - AB Roller 10-15r **2** - KB Gorilla Rows - 10-12r - Kneeling Landmine Obique Twist - 16-20tot - Wall Ball - 15r **3** - KB SA Racked Squat - 10ea - DB Farmers March - 24tot - Straight Leg Sit Ups - 15r ## Monday 8:30 AM - Marcus ### 2026-10-19 (Mon) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-12 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Facepull - 12 - Rollout - 12 - ⭐️ Hanging knee tuck - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 12 **3** - Ski - 15s slow/30s hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ Steady ski - 90sec ### 2026-10-05 (Mon) - Build Well **Mobility** - Stick Back Hyperextension - 8r - Alt Supine Leg Crossover - 10tot - Jefferson Curl - 6r **1** - BB Chest Press 10r - DB SL RDL - 10ea - Elevated Side Plank Knee Tuck - 15ea **2** - Alt Gorilla Row - 16tot - SA Waiters Carry w/ R Lunge - 10ea - V Ups - 12r **3** - Ski - 350m - DB Clean & Press - 12r (3-4sets) ### 2026-09-28 (Mon) - Build Well **Mobility** - Half Kneeling Hip Rocks - 10ea - Quadraped Arm Reach Through - 6ea - Banded Circles to B/F - 8ea **1** - Belt Squat - 15r - TRX Row - 15r - Hanging Knee Tuck - 15-20r **2** - DB RDL - 10r - BU Push Up w/ Pass Through - 12tot - Kneeling to KB Halo - 12-16tot **3** - Landmine Shoulder Press w/ R Lunge - 12ea - DB Negative Bicep Curls - 8r - Landmine Oblique Twist - 20tot ### 2026-09-21 (Mon) - Build Well **Mobility** - Open Book - 8ea - Squat w/ Twist - 4r - Standing Fugure 4 - 8ea **1** - Bb Incline Press - 10r - Depth Goblet Seated Squats - 12r - Cable Overhead Tricep Extension- 15r **2** - SA Rows - 8r - KB Swing - 12r - Plank Pike or Knee Tucks - 15-20 **3** - SA Push Press to Waiters March - 10/10ea - Sit Up to Stand - 12r - Ski - 15cal ### 2026-09-14 (Mon) - Build Well **Mobility** - Squats w/ Twist - 5r - Banded Glute Bridges - 15r - High Plank Knee Tap - 16tot **1** - Bb Seated Box Squat - 12r - Elbow Plank Row -15ea - Seated Arnold Press - 10r **2** - Row - 15cal - Incline SS Chest Press - 10ea - Sprinter Sit Ups - 16tot **3** - KB Racked Reverse Lunge - 10ea - DB SA Snatch - 12ea - V- Ups - 15r ### 2026-09-07 (Mon) - Build Well **Mobility** - Quadraped Arm Reach Through - 8ea - Seated 90/90 - 12tot - SS Birddogs - 10ea **1** - Hip Squats - 15r - Bb Shoulder Press - 10r - Cable SA Tricep Extension - 12ea **2** - DB Bench Press - 8r - Row - 300m - Bench Leg Raises - 15r **3** - DB SA Row - 12ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10-15r ### 2026-08-31 (Mon) - Build Well **Mobility** - Seated 90/90 w/ Reach - 10tot - Cat/Cow - 10r - Half Kneeling Adductor Rock - 8ea **1** - Pull Ups or Lat Pull Down 8-10/12r - Landmine Suitecase R Lunge - 10ea - Cable Bicep Curls - 15r **2** - DB Chest Fly w/ Pause - 10r - SS Weighted Hip Thrust - 15ea - Db Weighted V-Up w/ Pull Over - 12r **3** - Standing Negative Shoulder Press 8-10r - Sit Up to Stand - 12r - Kneeling Around the World - 20r ### 2026-08-24 (Mon) - Build Well **Mobility** - Banded Lateral Step - 12ea - SS Deadbug - 10ea - Down Dog Alt Shin Tap - 12tot **1** - Landmine Racked Squat - 12r - Seated Cable SA Row - 12ea - Hanging Knee Tuck - 15- 20r **2** - Row - 1:15m - Supine Hamstring Curl - 15-20r - DB Lateral Raises - 15r **3** - Negative Incline Press - 8 -10r (4s) - Weighted L Crunches - 12ea - DB Overhead Tricep Extension - 15r ### 2026-08-17 (Mon) - Build Well **Mobility** - Cat cow - 10 - 1/2 kneeling good mornings - 8ea - Thread needle - 8ea **1** - Landmine SL deadlift - 10ea - Seated row - 12 - Slider saw - 15 **2** - Row - 300m - Elevated rev lunges - 10ea - Sit up + stand up - 10 **3** - Kickstand squat - 10ea - Kneeling alt curl to halo - 16tot - Bicycle crunches - 50tot ### 2026-08-10 (Mon) - Build Well **Mobility** - Down Dog Shin Tap - 12tot - Supine Bent Knee Alt. Cross Over - 12tot - Banded Circles - 8ea **1** - Negative Pull Ups or Lat Pull Down - 5/15 - KB Deadlift - 12r - Windshield Wiper- 20tot **2** - Plate Overhead R Lunge - 10ea - KB Swing - 20tot - Kneeling Around The World - 20tot **3** - Db Chest Press - 12r - Seated Bicep Curls - 12r - Elevated Side Plank Hip Drop - 15ea ### 2026-08-03 (Mon) - Build Well **Mobility** - Active Pigeon- 10ea - High Plank Alt Hand/Knee Tap - 20tot - SS DeadBug - 12ea **1** - BB RDL - 10r - Cable Rotating Rows - 15ea - Ab Roller - 12r **2** - Incline L/R/T Press - 8r - Negative Bicep Curls - 8r (4-5s) - Med Ball Squat Thrust w/ Press - 10r **3** - KB Swings - 15r - SS Step Ups - 10ea - Side Plank Hip Drop - 15ea ### 2026-07-27 (Mon) - Build Well **Mobility** - Stick Back Hypertension- 10r - Quadruped Arm Reach Through - 8ea - Frog Hip Rock - 10r **1** - BB Shoulder Press - 10r - Belt Squat - 12r - Weighted Crunches - 15r **2** - DB Reaching Row - 10ea - DB Chest Fly - 12r - Alt. V Ups - 20tot **3** - DB SL RDL - 10ea - Kb Squat and Press - 15r - Banded Bicep Curls - 15r ### 2026-07-20 (Mon) - Build Well **Mobility** - Stick SL RDL to High Knee - 8ea - Elbow Down Dog to Alt Shin Tap - 10tot - Alt Supine Knee Hug - 12tot **1** - BB Back Squat to Box - 8r - Walk out to Floor - 10 - Half Kneeling Cable Woodchop - 12ea **2** - KB Gorilla Row - Together - 10r - Med Ball Wall Ball - 20r - Med Ball SS DeadBug - 15ea **3** - DB Incline SA Chest Press - 10ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10r ### 2026-07-13 (Mon) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Quadraped SS Arm Reach Through - 8ea - Alt Plank Shoulder Tap - 20tot **1** - Pull ups or Lat Pull Down - 8-12r/12r - Belt Squat - 15r - Paloff Twist - 12ea **2** - Db Chest Press - 10r - SL Hip Thrust w/ Pause at Top - 12ea - Seated Overhead Tricep Extension - 15r **3** - SA Snatch - 12ea - Weighted Crunch - 15r - Goblet Elevated Alt R Lunge - 20tot ### 2026-07-06 (Mon) - Build Well **Mobility** - Half Kneeling 2 Way Quad/Ham Stretch - 8ea - Bird Dog w/ Hand Behind Head - 10ea - Glute Bridge Walkout - 10r **1** - BB Bent Over Row - 12r - Elevated Heel KB Clean to Squat - 10r - Cable Lateral Raises - 10ea **2** - Db Chest Fly - 12r - Row - 1 min - Elbow Plank Slider Pike - 12-15r **3** - DB SL RDL to DA Snatch - 8ea - Db Farmers March - 24tot - Sit up to stand - 12r ### 2026-06-29 (Mon) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Superman Press - 10r - Supine Alt Leg Cross Over - 12tot **1** - Bb Back Squat - 12r - TRX SA KB Racked Row - 10ea - Cable Bicep Curls - 12r **2** - BU Push Ups w/ pass through - 12tot - Anchored Rotating Suspended Press - 12r - KB Swing - 20r **3** - Db RDL - 12r - DB SA Push Press - 10ea - Bicycle 2.0 - 20tot ### 2026-06-22 (Mon) - Build Well **Mobility** - Banded Clam Shell - 12ea - Squats w/ Twist - 6r - High Plank (Hand to Knee) Alt. Tap - 20tot **1** - Incline BB Chest Press - 10r - Cable Single Leg RDL - 12ea - AB Roller 10-15r **2** - KB Gorilla Rows - 10-12r - Kneeling Landmine Obique Twist - 16-20tot - Wall Ball - 15r **3** - KB SA Racked Squat - 10ea - DB Farmers March - 24tot - Straight Leg Sit Ups - 15r ## Monday 9:30 AM - Jordan ### 2026-11-02 (Mon) - Build Well **Mobility** - SL RDL with knee drive - 8ea - Scap push up - 12 - Open books - 6ea **1** - SL Landmine RDL - 10ea - Straight arm lat pullover - 10 - Banded slider tuck - 12 **2** - KB swing to squat - 12 - SA incline press - 10ea - Woodchop sit up - 10ea **3** - Row - 300m - B-stance squat - 8ea - Plank march - 16tot ### 2026-10-26 (Mon) - Build Well **Mobility** - Cat / Cow - 10 - Open books - 6 sets - Single leg glute bridge - 16ea **1** - Cable step down - 10ea - KB TRX Single Arm Row - 10ea - Zottman curls - 12 **2** - Bench-assisted deadlift - 10ea - Alt chest press (R/L/T) - 6 sets - Bench Russian twist - 20tot **3** - 1 min ski - A: 10 push ups B: 10 sit ups - Repeat 💙 ### 2026-10-19 (Mon) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-12 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Lawnmower row - 12 - Butterfly sit up (12) / crunches (24) **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot **3** - Reverse lunges 12ea - Side plank clamshell - 15ea - Boat SA OH press - 10ea ### 2026-10-05 (Mon) - Build Well **Mobility** - Stir the pot - 10ea - Supported Cossack squat - 8ea - Supported rainbow stretch - 6ea **1** - Cable step down - 10ea - BB bent over row - 10 - DB wood chop - 10ea **2** - Lateral to curtsy lunges - 8 sets each - Walk out to push up - 8 - R/L/T v-up - 8 sets **3** - Ski - 1 min - Goblet squat - 12 - SA farmer march - 24tot each side ### 2026-09-28 (Mon) - Build Well **Mobility** - Squat + knee drop - 16tot - Banded pull aparts (2 ways) - 10ea - Rainbow stretch - 10ea **1** - Belt squat - 12 - Pull ups - 8-10 - Plate sit up - 15 **2** - KB rev lunge pass under - 20tot - 1/2 hollow SA chest press - 10ea - Weighed squat thrust - 10 **3** - SL RDL - 10ea - Push up + pull through - 10 (count PUs) - Russian twist - 20tot ### 2026-09-21 (Mon) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - Plank 30/45 **1** - Alt Kneel to stand - 16tot - Chest press in hip bridge – 10 - Cable Woodchop - 10ea **2** - Alternating SA deadlifts - 16tot - Bench forearm plank row - 10ea - Bench tuck up - 15 **3** - Suitcase squat - 10 - Alt Bicep curls - 20tot - weighted sit up - 15 - Bonus ski 30on/off ### 2026-09-14 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Open books - 6ea - 90/90s - 10 **1** - Heel elevated goblet squat - 12 - Seated SA row - 10ea - Plate OH sit up - 15 **2** - Offset KB rev lunge - 10ea - SA KB clean to push press - 8ea - KB swing to squat - 15 **3** - Ski - 250m - Kneeling curl to alt halo - 16tot - Banded clamshell side plank - 15ea ### 2026-08-31 (Mon) - Build Well **Mobility** - Banded arm circles - 10 - Open books - 6ea - SL hip bridge - 10ea **1** - Landmine deadlift - 12 - Face pull - 12 - Banded leg lowers - 15 **2** - Bulgarian split squat - 10ea - Alt chest press - 20tot - Bench russian twist - 24tot **3** - Ski - 300m - Plank pull through - 24tot ### 2026-08-17 (Mon) - Build Well **Mobility** - Cat cow - 10 - 1/2 kneeling good mornings - 8ea - Thread needle - 8ea **1** - Landmine SL deadlift - 10ea - Seated row - 12 - Slider saw - 15 **2** - Row - 300m - Elevated rev lunges - 10ea - Sit up + stand up - 10 **3** - Kickstand squat - 10ea - Kneeling alt curl to halo - 16tot - Bicycle crunches - 50tot ### 2026-08-10 (Mon) - Build Well **Mobility** - Open books - 6ea - Cat/cow - 10 - Hip circles - 10each way **1** - KB deadlift - 10 - SA lat pull down - 12ea - 1/2 ISO bicycle - 15ea **2** - Alt step-ups - 20tot - Hip bridge chest press - 10 - SA sit up - 8ea **3** - Goblet squat - 12 - 1/2 kneeling curl to press - 10ea - Forearm plank hold - 1min ### 2026-08-03 (Mon) - Build Well **Mobility** - Squat + fold - 10 - Thread needle - 8ea - 90/90s- 8ea **1** - Cable RDL - 12 - SA lat pull down - 10ea - Woodchop sit up - 10ea **2** - R/L/T KB squat - 6 sets - SA clean to push press - 8ea - Alt KB kneeling around the world + catch - 16tot **3** - Goblet lateral lunge - 10ea - Renegade row + push up - 8 (count push ups) - Tuck + V up - 8 sets ### 2026-07-27 (Mon) - Build Well **Mobility** - Good mornings (bent knees) - 12 - Open books - 8ea - Side plank clamshell - 15ea **1** - Belt squat RDL - 12 - Banded Alt. plate plank march - 20tot - Banded plate lateral steps - 20ea **2** - SL squat to bench - 10ea - Bird dog row - 10ea - Bench Russian twist - 20tot **3** - Reverse lunges - 10ea - 1/2 kneeling L raise - 10ea - SA farmers march - 24ea ### 2026-07-20 (Mon) - Build Well **Mobility** - Cat cow – 10 - bird dog with crunch – 10 each - bicycle crunches – 24 **1** - Hack squat – 10 - Squirt + rotational row – 10 each - Side plank reached through – 12 each **2** - Front rack KB reverse lunge – 12 each - alternating gorilla Row – 20 total - alternating woodshop halo – 16 total **3** - Devils press – 10 - Half hollow single arm chest press – 10 each - Butterfly setup – 12 or crunches – 24 ### 2026-07-13 (Mon) - Build Well **Mobility** - Cat/cow - 10 - Thread needle - 8ea - Hip circles - 10ea **1** - Cable SL RDL - 12ea - Narrow lat pull down - 12 - SS weighted deadbug - 12ea **2** - Box squat - 10 - SA row - 10ea - Sit up to stand up - 10 **3** - Goblet lateral lunge - 10ea - 1/2 kneeling SA arnold press - 10ea - Windshield wipers - 16tot ### 2026-07-06 (Mon) - Build Well **Mobility** - Half Kneeling 2 Way Quad/Ham Stretch - 8ea - Bird Dog w/ Hand Behind Head - 10ea - Glute Bridge Walkout - 10r **1** - BB Bent Over Row - 12r - Elevated Heel KB Clean to Squat - 10r - Cable Lateral Raises - 10ea **2** - Db Chest Fly - 12r - Row - 1 min - Elbow Plank Slider Pike - 12-15r **3** - DB SL RDL to DA Snatch - 8ea - Db Farmers March - 24tot - Sit up to stand - 12r ### 2026-06-29 (Mon) - Build Well **Mobility** - Lunge rocks - 10ea - 1/2 kneeling goodmornings - 10ea - Thread needle - 6ea **1** - Rev lunge w/ rotation - 10ea - SA lat pull down - 12ea - Tuck ups - 15 **2** - Elevated Cossack squat - 10ea - Side lying lateral raise - 10ea - Iso plate crunch w/ leg lowers - 15 **3** - Squat + front raise - 12 - SA Bent over row - 10ea - Weighted squat thrust - 10 ### 2026-06-22 (Mon) - Build Well **Mobility** - Kang squat - 10 - "Wall" angels - 10 - SS deadbug - 16tot **1** - SL RDL + rev lunge - 8ea - Cable lateral raise - 10ea - Ab roll out - 10 **2** - SL squat to bench - 10ea - SA row - 10ea - Wall ball - 15 **3** - Banded clamshell side plank - 15ea - Hip bridge chest press - 12 - Sit up w/ twist - 16tot ## Tuesday 7:30 AM - Jordan ### 2026-11-03 (Tue) - Build Well **Mobility** - SL RDL with knee drive - 8ea - Scap push up - 12 - Open books - 6ea **1** - SL Landmine RDL - 10ea - Straight arm lat pullover - 10 - Banded slider tuck - 12 **2** - KB swing to squat - 12 - SA incline press - 10ea - Woodchop sit up - 10ea **3** - Row - 300m - B-stance squat - 8ea - Plank march - 16tot ### 2026-10-27 (Tue) - Build Well **Mobility** - Cat / Cow - 10 - Open books - 6 sets - Single leg glute bridge - 16ea **1** - Cable step down - 10ea - KB TRX Single Arm Row - 10ea - Zottman curls - 12 **2** - Bench-assisted deadlift - 10ea - Alt chest press (R/L/T) - 6 sets - Bench Russian twist - 20tot **3** - 1 min ski - A: 10 push ups B: 10 sit ups - Repeat 💙 ### 2026-10-20 (Tue) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-13 (Tue) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Seated facepull - 12 - Ab rollouts - 12 - ⭐️ Hanging knee tucks - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 15 **3** - Ski - 15s slow / 30s hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ steady ski - 90sec ### 2026-10-06 (Tue) - Build Well **Mobility** - Stir the pot - 10ea - Supported Cossack squat - 8ea - Supported rainbow stretch - 6ea **1** - Cable step down - 10ea - BB bent over row - 10 - DB wood chop - 10ea **2** - Lateral to curtsy lunges - 8 sets each - Walk out to push up - 8 - R/L/T v-up - 8 sets **3** - Ski - 1 min - Goblet squat - 12 - SA farmer march - 24tot each side ### 2026-09-29 (Tue) - Build Well **Mobility** - Squat + knee drop - 16tot - Banded pull aparts (2 ways) - 10ea - Rainbow stretch - 10ea **1** - Belt squat - 12 - Pull ups - 8-10 - Plate sit up - 15 **2** - KB rev lunge pass under - 20tot - 1/2 hollow SA chest press - 10ea - Weighed squat thrust - 10 **3** - SL RDL - 10ea - Push up + pull through - 10 (count PUs) - Russian twist - 20tot ### 2026-09-22 (Tue) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - 90/90s - 10 **1** - Alt Kneel to stand - 16tot - Chest press in hip bridge – 10 - Cable Woodchop - 10ea **2** - Alternating SA deadlifts - 16tot - Bench forearm plank row - 10ea - Bench tuck up - 15 **3** - Suitcase squat - 10 - Alt Bicep curls - 20tot - weighted sit up - 15 - Bonus: 30 on / 30 off ski ### 2026-09-15 (Tue) - Build Well **Mobility** - Good mornings - 10 - Open books - 6ea - 90/90s - 10 **1** - Heel elevated goblet squat - 12 - Seated SA row - 10ea - Plate OH sit up - 15 **2** - KB kickstand deadlift - 10ea - Kneeling curl to alt. halo - 16tot - Plank pull through 16tot **3** - Ski - 250m - Offset racked KB rev lunge - 10ea - Banded clamshell side plank - 15ea ### 2026-09-08 (Tue) - Build Well **Mobility** - Squat + fold - 10 - Elbow thread the needle - 8ea - Walk out - 4 **1** - Belt squat - 10 - Iso lunge rotational row - 10ea - Side plank hip lower - 12ea **2** - Bench RDL - 10ea - Chest press - 12 - Bench tuck up - 15 **3** - Weighted squat thrust - 10 - Seated see saw overhead press - 20tot - Bicycle crunches - 50tot ### 2026-09-01 (Tue) - Build Well **Mobility** - Banded arm circles - 10 - Open books - 6ea - SL hip bridge - 10ea **1** - Landmine deadlift - 12 - Face pull - 12 - Banded leg lowers - 15 **2** - Bulgarian split squat - 10ea - Alt chest press - 20tot - Bench russian twist - 24tot **3** - Ski - 300m - Plank pull through - 24tot ### 2026-08-18 (Tue) - Build Well **Mobility** - Squat + fold - 8 - Side plank clamshell - 10ea - Bird dogs - 16tot **1** - Kickstand rdl - 10ea - Swing curl > push press > slow lower - 10 - Alt side planks - 16tot **2** - SL Hip thrust - 10ea - Bird dog row - 10ea - Reverse crunch - 15 **3** - Alt kneel to stand - 16tot - Curl to halo - 16tot - SA farmer carry - 24ea ### 2026-08-11 (Tue) - Build Well **Mobility** - Open books - 6ea - Cat/cow - 10 - Hip circles - 10each way **1** - KB deadlift - 10 - SA lat pull down - 12ea - 1/2 ISO bicycle - 15ea **2** - Alt step-ups - 20tot - Hip bridge chest press - 10 - SA sit up - 8ea **3** - Goblet squat - 12 - 1/2 kneeling curl to press - 10ea - Forearm plank hold - 1min ### 2026-08-04 (Tue) - Build Well **Mobility** - Squat + fold - 10 - Thread needle - 8ea - 90/90s- 8ea **1** - Cable RDL - 12 - SA lat pull down - 10ea - Woodchop sit up - 10ea **2** - R/L/T KB squat - 6 sets - SA clean to push press - 8ea - Alt KB kneeling around the world + catch - 16tot **3** - Goblet lateral lunge - 10ea - Renegade row + push up - 8 (count push ups) - Tuck + V up - 8 sets ### 2026-07-28 (Tue) - Build Well **Mobility** - Good mornings (bent knees) - 12 - Open books - 8ea - Side plank clamshell - 15ea **1** - Belt squat RDL - 12 - Banded Alt. plate plank march - 20tot - Banded plate lateral steps - 20ea **2** - SL squat to bench - 10ea - Bird dog row - 10ea - Bench Russian twist - 20tot **3** - Reverse lunges - 10ea - 1/2 kneeling L raise - 10ea - SA farmers march - 24ea ### 2026-07-21 (Tue) - Build Well **Mobility** - Cat cow – 10 - bird dog with crunch – 10 each - bicycle crunches – 24 **1** - Hack squat – 10 - Squat + rotational row – 10 each - Side plank reached through – 12 each **2** - Front rack KB reverse lunge – 12 each - Alt gorilla row – 20 total - Alt woodchop halo – 16 total **3** - Devils press – 10 - Half hollow SA chest press – 10 each - Butterfly sit up – 12 or crunches – 24 ### 2026-07-14 (Tue) - Build Well **Mobility** - Cat/cow - 10 - Thread needle - 8ea - Hip circles - 10ea **1** - Cable SL RDL - 12ea - Narrow lat pull down - 12 - SS weighted deadbug - 12ea **2** - Box squat - 10 - SA row - 10ea - Sit up to stand up - 10 **3** - Goblet lateral lunge - 10ea - 1/2 kneeling SA arnold press - 10ea - Windshield wipers - 16tot ### 2026-06-30 (Tue) - Build Well **Mobility** - Lunge rocks - 10ea - 1/2 kneeling goodmornings - 10ea - Thread needle - 6ea **1** - Rev lunge w/ rotation - 10ea - SA lat pull down - 12ea - Tuck ups - 15 **2** - Elevated Cossack squat - 10ea - Side lying lateral raise - 10ea - Iso plate crunch w/ leg lowers - 15 **3** - Squat + front raise - 12 - SA Bent over row - 10ea - Weighted squat thrust - 10 ### 2026-06-23 (Tue) - Build Well **Mobility** - Kang squat - 10 - "Wall" angels - 10 - SS deadbug - 16tot **1** - SL RDL + rev lunge - 8ea - Cable lateral raise - 10ea - Ab roll out - 10 **2** - SL squat to bench - 10ea - SA row - 10ea - Wall ball - 15 **3** - Banded clamshell side plank - 15ea - Hip bridge chest press - 12 - Sit up w/ twist - 16tot ## Tuesday 8:30 AM - Marcus ### 2026-10-20 (Tue) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-13 (Tue) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Seated facepull - 12 - Ab rollouts - 12 - ⭐️ Hanging knee tucks - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 15 **3** - Ski - 15s slow / 30s hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ steady ski - 90sec ### 2026-10-06 (Tue) - Build Well **Mobility** - Stick Back Hyperextension - 8r - Alt Supine Leg Crossover - 10tot - Jefferson Curl - 6r **1** - BB Chest Press 10r - DB SL RDL - 10ea - Elevated Side Plank Knee Tuck - 15ea **2** - Alt Gorilla Row - 16tot - SA Waiters Carry w/ R Lunge - 10ea - V Ups - 12r **3** - Ski - 350m - DB Clean & Press - 12r (3-4sets) ### 2026-09-29 (Tue) - Build Well **Mobility** - Half Kneeling Goodmorning - 10ea - Quadraped Arm Reach Through - 6ea - Banded Circles to B/F - 8ea **1** - Belt Squat - 15r - TRX Row - 15r - Hanging Knee Tuck - 15-20r **2** - DB RDL - 10r - BU Push Up w/ Pass Through - 12tot - Kneeling to KB Halo - 12-16tot **3** - Landmine Shoulder Press w/ R Lunge - 12ea - DB Negative Bicep Curls - 8r - Landmine Oblique Twist - 20tot ### 2026-09-22 (Tue) - Build Well **Mobility** - Open Book - 8ea - Squat w/ Twist - 4r - Standing Figure 4 - 8ea **1** - Bb Incline Press - 10r - Depth Goblet Seated Squats - 12r - Cable Overhead Tricep Extension- 15r **2** - SA Rows - 8r - KB Swing - 12r - Plank Pike or Knee Tucks - 15-20 **3** - SA Push Press to Waiters March - 10/10ea - Sit Up to Stand - 12r - Ski - 15cal ### 2026-09-15 (Tue) - Build Well **Mobility** - Squats w/ Twist - 5r - Banded Glute Bridges - 15r - High Plank Knee Tap - 16tot **1** - Bb Seated Box Squat - 12r - Elbow Plank Row -15ea - Seated Arnold Press - 10r **2** - Row - 15cal - Incline SS Chest Press - 10ea - Sprinter Sit Ups - 16tot **3** - KB Racked Reverse Lunge - 10ea - DB SA Snatch - 12ea - V- Ups - 15r ### 2026-09-08 (Tue) - Build Well **Mobility** - Quadraped Arm Reach Through - 8ea - Seated 90/90 - 12tot - SS Birddogs - 10ea **1** - Belt Squats - 15r - Bb Shoulder Press - 10r - Cable SA Tricep Extension - 12ea **2** - DB Bench Press - 8r - Row - 300m - Bench Leg Raises - 15r **3** - DB SA Row - 12ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10-15r ### 2026-09-01 (Tue) - Build Well **Mobility** - Seated 90/90 w/ Reach - 10tot - Cat/Cow - 10r - Half Kneeling Adductor Rock - 8ea **1** - Pull Ups or Lat Pull Down 8-10/12r - Landmine Suitecase R Lunge - 10ea - Cable Bicep Curls - 15r **2** - DB Chest Fly w/ Pause - 10r - SS Weighted Hip Thrust - 15ea - Db Weighted V-Up w/ Pull Over - 12r **3** - Standing Negative Shoulder Press 8-10r - Sit Up to Stand - 12r - Kneeling Around the World - 20r ### 2026-08-25 (Tue) - Build Well **Mobility** - Banded Lateral Step - 12ea - SS Deadbug - 10ea - Down Dog Alt Shin Tap - 12tot **1** - Landmine Racked Squat - 12r - Seated Cable SA Row - 12ea - Hanging Knee Tuck - 15- 20r **2** - Row - 1:15m - Supine Hamstring Curl - 15-20r - DB Lateral Raises - 15r **3** - Negative Incline Press - 8 -10r (4s) - Weighted L Crunches - 12ea - DB Overhead Tricep Extension - 15r ### 2026-08-18 (Tue) - Build Well **Mobility** - Squat + fold - 8 - Side plank clamshell - 10ea - Bird dogs - 16tot **1** - Box squat - 10 - Swing curl > push press > slow lower - 10 - Alt side planks - 16tot **2** - SL Hip thrust - 10ea - Bird dog row - 10ea - Reverse crunch - 15 **3** - Alt kneel to stand - 16tot - Ski - 250m - SA farmer carry - 24ea ### 2026-08-11 (Tue) - Build Well **Mobility** - Down Dog Shin Tap - 12tot - Supine Bent Knee Alt. Cross Over - 12tot - Banded Circles - 8ea **1** - Negative Pull Ups or Lat Pull Down - 5/15 - KB Deadlift - 12r - Windshield Wiper- 20tot **2** - Db Chest Press - 12r - Seated Bicep Curls - 12r - Elevated Side Plank Hip Drop - 15ea **3** - Plate Overhead R Lunge - 10ea - KB Swing - 20tot - Kneeling Around The World - 20tot ### 2026-08-04 (Tue) - Build Well **Mobility** - Active Pigeon- 10ea - High Plank Alt Hand/Knee Tap - 20tot - SS DeadBug - 12ea **1** - BB RDL - 10r - Cable Rotating Rows - 15ea - Ab Roller - 12r **2** - Incline L/R/T Press - 8r - Negative Bicep Curls - 8r (4-5s) - Med Ball Squat Thrust w/ Press - 10r **3** - SS Step Ups - 10ea - KB Swings - 15r - Side Plank Hip Drop - 15ea ### 2026-07-28 (Tue) - Build Well **Mobility** - Stick Back Hypertension- 10r - Quadruped Arm Reach Through - 8ea - Frog Hip Rock - 10r **1** - BB Shoulder Press - 10r - Belt Squat - 12r - Weighted Crunches - 15r **2** - DB Reaching Row - 10ea - DB Chest Fly - 12r - Alt. V Ups - 20tot **3** - DB SL RDL - 10ea - Kb Squat and Press - 15r - Banded Bicep Curls - 15r ### 2026-07-21 (Tue) - Build Well **Mobility** - Stick SL RDL to High Knee - 8ea - Elbow Down Dog to Alt Shin Tap - 10tot - Alt Supine Knee Hug - 12tot **1** - BB Back Squat to Box - 8r - Walk out to Floor - 10 - Half Kneeling Cable Woodchop - 12ea **2** - KB Gorilla Row - Together - 10r - Med Ball Wall Ball - 20r - Med Ball SS DeadBug - 15ea **3** - DB Incline SA Chest Press - 10ea - Slider Hamstring Curl - 15-20r - Slider Ab Roller - 10r ### 2026-07-14 (Tue) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Quadraped SS Arm Reach Through - 8ea - Alt Plank Shoulder Tap - 20tot **1** - Pull ups or Lat Pull Down - 8-12r/12r - Belt Squat - 15r - Paloff Twist - 12ea **2** - Db Chest Press - 10r - SL Hip Thrust w/ Pause at Top - 12ea - Seated Overhead Tricep Extension - 15r **3** - SA Snatch - 12ea - Weighted Crunch - 15r - Goblet Elevated Alt R Lunge - 20tot ### 2026-07-07 (Tue) - Build Well **Mobility** - Half Kneeling 2 Way Quad/Ham Stretch - 8ea - Bird Dog w/ Hand Behind Head - 10ea - Glute Bridge Walkout - 10r **1** - BB Bent Over Row - 12r - Elevated Heel KB Clean to Squat - 10r - Cable Lateral Raises - 10ea **2** - Db Chest Fly - 12r - Row - 1 min - Elbow Plank Slider Pike - 12-15r **3** - DB SL RDL to DA Snatch - 8ea - Db Farmers March - 24tot - Sit up to stand - 12r ### 2026-06-30 (Tue) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Superman Press - 10r - Supine Alt Leg Cross Over - 12tot **1** - Bb Back Squat - 12r - TRX SA KB Racked Row - 10ea - Cable Bicep Curls - 12r **2** - BU Push Ups w/ pass through - 12tot - Anchored Rotating Suspended Press - 12r - KB Swing - 20r **3** - Db RDL - 12r - DB SA Push Press - 10ea - Bicycle 2.0 - 20tot ### 2026-06-23 (Tue) - Build Well **Mobility** - Banded Clam Shell - 12ea - Squats w/ Twist - 6r - High Plank (Hand to Knee) Alt. Tap - 20tot **1** - Incline BB Chest Press - 10r - Cable Single Leg RDL - 12ea - AB Roller 10-15r **2** - KB Gorilla Rows - 10-12r - Kneeling Landmine Obique Twist - 16-20tot - Wall Ball - 15r **3** - KB SA Racked Squat - 10ea - DB Farmers March - 24tot - Straight Leg Sit Ups - 15r ## Tuesday 9:30 AM - Jordan ### 2026-11-03 (Tue) - Build Well **Mobility** - SL RDL with knee drive - 8ea - Scap push up - 12 - Open books - 6ea **1** - SL Landmine RDL - 10ea - Straight arm lat pullover - 10 - Banded slider tuck - 12 **2** - KB swing to squat - 12 - SA incline press - 10ea - Woodchop sit up - 10ea **3** - Row - 300m - B-stance squat - 8ea - Plank march - 16tot ### 2026-10-27 (Tue) - Build Well **Mobility** - Cat / Cow - 10 - Open books - 6 sets - Single leg glute bridge - 16ea **1** - Cable step down - 10ea - KB TRX Single Arm Row - 10ea - Zottman curls - 12 **2** - Bench-assisted deadlift - 10ea - Alt chest press (R/L/T) - 6 sets - Bench Russian twist - 20tot **3** - 1 min ski - A: 10 push ups B: 10 sit ups - Repeat 💙 ### 2026-10-20 (Tue) - Build Well **Mobility** - 90/90 + lift - 16tot - Banded rows w/ hold - 10 - Windshield wipers - 16tot **1** - Sumo squat w/ pulse - 15 - TRX Inverted row - 10 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bridge chest press - 10 - Slider tuck + pike - 8sets **3** - Reverse lunges w/ rotation - 10ea - Alt DB snatch - 16tot - Plank pull through - 20tot ### 2026-10-13 (Tue) - Build Well **Mobility** - Banded arm circles - 10 - Band pull apart - 10 - SL hip airplanes - 10ea **1** - SL RDL - 10ea - Seated facepull - 12 - Ab rollouts - 12 - ⭐️ Hanging knee tucks - 15 **2** - R/L/T KB sqaut - 8 sets - Chest press in hip bridge - 12 - Kneeling KB around the world - 16tot - ⭐️ Squat thrust - 15 **3** - Ski - 15s slow / 30s hard - 2x - Side plank clamshell - 15ea - Boat SA OH press - 10ea - ⭐️ steady ski - 90sec ### 2026-10-06 (Tue) - Build Well **Mobility** - Stir the pot - 10ea - Supported Cossack squat - 8ea - Supported rainbow stretch - 6ea **1** - Cable step down - 10ea - BB bent over row - 10 - DB wood chop - 10ea **2** - Lateral to curtsy lunges - 8 sets each - Walk out to push up - 8 - R/L/T v-up - 8 sets **3** - Ski - 1 min - Goblet squat - 12 - SA farmer march - 24tot each side ### 2026-09-29 (Tue) - Build Well **Mobility** - Squat + knee drop - 16tot - Banded pull aparts (2 ways) - 10ea - Rainbow stretch - 10ea **1** - Belt squat - 12 - Pull ups - 8-10 - Plate sit up - 15 **2** - KB rev lunge pass under - 20tot - 1/2 hollow SA chest press - 10ea - Weighed squat thrust - 10 **3** - SL RDL - 10ea - Push up + pull through - 10 (count PUs) - Russian twist - 20tot ### 2026-09-22 (Tue) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - 90/90s - 10 **1** - Alt Kneel to stand - 16tot - Chest press in hip bridge – 10 - Cable Woodchop - 10ea **2** - Alternating SA deadlifts - 16tot - Bird dog row - 10ea - Bench tuck up - 15 **3** - Suitcase squat - 10 - Alt Bicep curls - 20tot - weighted sit up - 15 ### 2026-09-15 (Tue) - Build Well **Mobility** - Good mornings - 10 - 1/2 kneeling thread the needle - 10ea - Runners rocks - 10ea **1** - KB RDL - 12 - Straight arm lat pull - 12 - Paloff twist - 10ea **2** - SL squat to bench - 10ea - Bench plank row - 10ea - Tricep dips - 15 **3** - Devils press - 8 - Hand release push up - 8 - Sit up twist - 16tot ### 2026-09-08 (Tue) - Build Well **Mobility** - Squat + fold - 10 - Elbow thread the needle - 8ea - Walk out - 4 **1** - Belt squat - 10 - Iso lunge rotational row - 10ea - Side plank hip lower - 12ea **2** - Bench RDL - 10ea - Chest press - 12 - Bench tuck up - 15 **3** - Weighted squat thrust - 10 - Seated see saw overhead press - 20tot - Bicycle crunches - 50tot ### 2026-09-01 (Tue) - Build Well **Mobility** - Squat + fold - 8 - Down dog twists - 8ea - Plank hold - 30sec / 1min **1** - Goblet squat - 12 - SA lat pul down twist - 10ea - Windshield wipers - 20tot **2** - Elevated rev lunge - 10ea - Plank row - 10ea - Tuck up - 15 **3** - KB RDL - 10 - 1/2 kneeling OH press - 10ea - Bear plank shoulder tap - 24tot ### 2026-08-25 (Tue) - Build Well **Mobility** - Banded Lateral Step - 12ea - SS Deadbug - 10ea - Down Dog Alt Shin Tap - 12tot **1** - Landmine Racked Squat - 12r - Seated Cable SA Row - 12ea - Hanging Knee Tuck - 15- 20r **2** - Row - 1:15m - Supine Hamstring Curl - 15-20r - DB Lateral Raises - 15r **3** - Negative Incline Press - 8 -10r (4s) - Weighted L Crunches - 12ea - DB Overhead Tricep Extension - 15r ### 2026-08-18 (Tue) - Build Well **Mobility** - Squat + fold - 8 - Side plank clamshell - 10ea - Bird dogs - 16tot **1** - Box squat - 10 - Swing curl > push press > slow lower - 10 - Alt side planks - 16tot **2** - SL Hip thrust - 10ea - Bird dog row - 10ea - Reverse crunch - 15 **3** - Alt kneel to stand - 16tot - Ski - 250m - SA farmer carry - 24ea ### 2026-08-11 (Tue) - Build Well **Mobility** - Open books - 6ea - Cat/cow - 10 - Hip circles - 10each way **1** - KB deadlift - 10 - SA lat pull down - 12ea - 1/2 ISO bicycle - 15ea **2** - Alt step-ups - 20tot - Hip bridge chest press - 10 - SA sit up - 8ea **3** - Goblet squat - 12 - 1/2 kneeling curl to press - 10ea - Forearm plank hold - 1min ### 2026-08-04 (Tue) - Build Well **Mobility** - Squat + fold - 10 - Thread needle - 8ea - 90/90s- 8ea **1** - Cable RDL - 12 - SA lat pull down - 10ea - Woodchop sit up - 10ea **2** - R/L/T KB squat - 6 sets - SA clean to push press - 8ea - Alt KB kneeling around the world + catch - 16tot **3** - Goblet lateral lunge - 10ea - Renegade row + push up - 8 (count push ups) - Tuck + V up - 8 sets ### 2026-07-28 (Tue) - Build Well **Mobility** - Good mornings (bent knees) - 12 - Open books - 8ea - Side plank clamshell - 15ea **1** - Belt squat RDL - 12 - Walk out to push up - 8 - Banded plate lateral steps - 20ea **2** - Goblet squat to bench - 10ea - Bird dog row - 10ea - Bench Russian twist - 20tot **3** - Reverse lunges - 10ea - 1/2 kneeling L raise - 10ea - SA farmers march - 24ea ### 2026-07-21 (Tue) - Build Well **Mobility** - Cat cow – 10 - bird dog with crunch – 10 each - bicycle crunches – 24 **1** - Hack squat – 10 - Squat + rotational row – 10 each - Side plank reached through – 12 each **2** - Front rack KB reverse lunge – 12 each - Alt gorilla row – 20 total - Alt woodchop halo – 16 total **3** - Devils press – 10 - Half hollow SA chest press – 10 each - Butterfly sit up – 12 or crunches – 24 ### 2026-07-14 (Tue) - Build Well **Mobility** - Cat/cow - 10 - Thread needle - 8ea - Hip circles - 10ea **1** - Cable SL RDL - 12ea - Narrow lat pull down - 12 - SS weighted deadbug - 12ea **2** - Box squat - 10 - SA row - 10ea - Sit up to stand up - 10 **3** - Goblet lateral lunge - 10ea - 1/2 kneeling SA arnold press - 10ea - Windshield wipers - 16tot ### 2026-06-30 (Tue) - Build Well **Mobility** - Lunge rocks - 10ea - Hip bridge - 15 - Floor books - 6ea **1** - Kickstand deadlift - 10ea - SA lat pull down - 12ea - Paloff twist - 10ea **2** - Rev lunge w/ rotation - 10ea - Chest press in hip bridge - 12 - Plank pull through - 16tot **3** - Alt step ups - 20tot - Plank row - 10ea - Seated lateral raise - 10 ### 2026-06-23 (Tue) - Build Well **Mobility** - Kang squat - 10 - "Wall" angels - 10 - SS deadbug - 16tot **1** - SL RDL + rev lunge - 8ea - Cable lateral raise - 10ea - Ab roll out - 10 **2** - SL squat to bench - 10ea - SA row - 10ea - Wall ball - 15 **3** - Banded clamshell side plank - 15ea - Hip bridge chest press - 12 - Sit up w/ twist - 16tot ## Wednesday 6:30 AM - Marcus ### 2026-10-14 (Wed) - Build Well **Mobility** - Cossack squat - 8ea - Plank + down dog twist - 16tot - Squat hold - 30 / 45 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot - ⭐️ KB clean - 15 **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot - ⭐️ Step / hop over - 16tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea - ⭐️ Russian twist - 15 ### 2026-10-07 (Wed) - Build Well **Mobility** **1** - SA Lat Pull Down - Goblet Kickstand Squat - Banded Plank March **2** - Db Chest Fly **3** ### 2026-09-30 (Wed) - Build Well **Mobility** - Banded Clam Shells - 12ea - Bird Dog - 10ea - Standing Air Plane. - 10ea **1** - Weighted Hip Thrust - 12r - Cable Rows - 12r - Cable SA Tricep Ext - 12ea **2** - Bb Incline Press - 12r - Db Side Lunge 10ea - Elbow Plank Reach - 24tot **3** - Db Devils Press - 10r - Plate Sit Up - 12r - Kb Sumo Squat - 12r ### 2026-09-23 (Wed) - Build Well **Mobility** **1** - Negative Pull Ups - 5-6r - Trap Bar Deadlift - 12r - Power Paloff Twist - 15r **2** - DB Chest Press (6-8 4x) - Weighted Bench SS V Ups - 12ea - DB Seated Front Raise - 15r **3** - KB Racked Split Squat - 10ea - Farmers March - 24tot - Wall Supported Bicep Curls - 12r ### 2026-09-16 (Wed) - Build Well **Mobility** - Butterfly Glute Bridges - 15r - Half Kneeling Goodmorning - 10ea - Seated Banded Face Pull - 15r **1** - Kneeling Lat Pull Down - 12r - Landmine Rotating Clean & Press - 10ea - Hanging Knee Tucks - 15-20r **2** - Db Chest Press on Floor - 12r - DB Kickstand RDL - 10ea - Banded Bicep Curls - 15r **3** - Kb Clean to Catch - 12r - Kb Low Hold Sumo Squat - 12r - Elbow Plank Reach - 20tot ### 2026-09-09 (Wed) - Build Well **Mobility** - Supine Alt Leg Cross Over - 10tot - DB Jefferson curl - 6r - Banded Shoulder Cirlcles - 8ea **1** - SA Lat Pull Down - 12ea - BB Negative RDL - 8r - DB Bicep Curls - 15r **2** - DB Elevated FFoot Spit Squats - 10ea - KB Swing - 20r - Banded Plank Knee Tuck - 20tot **3** - BU Push w/ DB Pass - 12r - Anchored Straight Arm Russian Twist - 20tot - DB Around the World - 8r ### 2026-08-26 (Wed) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 10r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 12ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-12 (Wed) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-05 (Wed) - Build Well **Mobility** **1** - Weighted Hip Thrust - 12r - Standing DB Push Press - 12r - SA Tricep Extension - 12ea **2** - Row - 600m (Once) - DB Goblet Squat - 15r - L/R/T V Ups -8r **3** - Sa Row - 10ea - Push Up - 8-15r - Leg Raise w/ Plate - 15r ### 2026-07-29 (Wed) - Build Well **Mobility** - Open Book -8ea - Bird Dog - 10ea - Banded Front Raise (Anchored) - 12r **1** - Pull Ups - 8-10 OR Lat Pull Down - 15r - Eleveted Ft KB Deadlift - 10-12r - Paloff Press - 12ea **2** - Push Up w/ Slider Knee Tuck - 10-12r - DB Split Squat - 10ea - Landmine Oblique Twist - 20tot **3** - Ski - 250m - Elbow Plank - 1min - Kneeling KB Hip to Halo - 12tot ### 2026-07-15 (Wed) - Build Well **Mobility** - Half Kneeling Goodmorning - 10ea - Supine Leg Cross Over - 12tot - Deadbug - 16tot **1** - Bb RDL - 8r (4x) - Cable Face Pull - 15r - Side Plank w/ Row - 15ea **2** - Row - 500m - Kb Racked KickStand Squat - 12ea - Bb 21s **3** - Incline Chest Fly - 12r - Kb Power Upright Row - 15r - Negative Sit Ups - 10r ### 2026-07-08 (Wed) - Build Well **Mobility** - Open Book - 8ea - Depth Squat w/ Knee push - 12r - Banded Shoulder Opener - 10r **1** - Bulgarian Split Squat - 12ea - Cable Chest Press - 12r - Cable Overhead Tricep Extension - 12r **2** - Kb Banded Deadlift - 12r - Seated Shoulder Press - 10r - Inverted KB Deadbug - 12ea **3** - Walkout to Pushup - 10r - Elevated V ups w/ DB Pull over - 12r - Swinging Bicep Curls - 20r ### 2026-07-01 (Wed) - Build Well **Mobility** - Standing Figure 4 to Airplane - 6ea - Alt Down Dog shin Tap - 12tot - Deadbug - 16tot **1** - Bb Chest Press - 10r - Elevated R Lunge w/ Cable Row - 12ea - Leg Raise w/ Air Plug - 15r **2** - Landmine Deadlift - 12r - DB Lateral Raises - 12r - High Plank Banded Marches - 30tot **3** - Ski - 500m - KB Clean to March - 3r:8m - DB Bicep Curls - 15r ### 2026-06-24 (Wed) - Build Well **Mobility** - 2 Way Couch Stretch - 8r - Stir the Pot -8ea - Open Book - 8ea **1** - Weighted Hip Thrust - 12r - Cable Face Pull - 12r - Banded Paloff Twist - 15ea **2** - Row - 250m - DB Split Squat - 12ea - Negative Bicep Curls - 8r **3** - Seated Shoulder Press - 12r - Copenhagen Plank - 15ea - DB Reverse Fly - 12r ### 2026-06-17 (Wed) - Build Well **Mobility** **1** - Bb chest press - 10r - Elevated heel squat - 12r - Elbow Plank Cable Row - 12ea **2** - Slider Side Lunge - 10ea - Db Bent Over Row - 12r - Row - 250m **3** - Half Turkish Get Up - 8ea - Db Clean to Press - 10r - Cable Tricep Ext - 12r ## Wednesday 7:30 AM - Marcus ### 2026-10-14 (Wed) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-07 (Wed) - Build Well **Mobility** **1** - SA Lat Pull Down - Goblet Kickstand Squat - Banded Plank March **2** - Db Chest Fly **3** ### 2026-09-30 (Wed) - Build Well **Mobility** - Banded Clam Shells - 12ea - Bird Dog - 10ea - Standing Air Plane. - 10ea **1** - Weighted Hip Thrust - 12r - Cable Rows - 12r - Cable SA Tricep Ext - 12ea **2** - Bb Incline Press - 12r - Db Side Lunge 10ea - Elbow Plank Reach - 24tot **3** - Db Devils Press - 10r - Plate Sit Up - 12r - Kb Sumo Squat - 12r ### 2026-09-23 (Wed) - Build Well **Mobility** - Stick Back Hypertension - 10r - Prisoner Squat - 15r - Plank Shoulder Tap - 20tot **1** - Negative Pull Ups - 5-6r - Trap Bar Deadlift - 12r - Power Paloff Twist - 15r **2** - DB Chest Press (6-8 4x) - Weighted Bench SS V Ups - 10ea - DB Seated Front Raise - 15r **3** - KB Racked Split Squat - 10ea - Farmers March - 24tot - Wall Supported Bicep Curls - 15r ### 2026-09-16 (Wed) - Build Well **Mobility** - Butterfly Glute Bridges - 15r - Half Kneeling Goodmorning - 10ea - Seated Banded Face Pull - 15r **1** - Kneeling Lat Pull Down - 12r - Landmine Rotating Clean & Press - 10ea - Hanging Knee Tucks - 15-20r **2** - Db Chest Press on Floor - 12r - DB Kickstand RDL - 10ea - Banded Bicep Curls - 15r **3** - Kb Clean to Catch - 12r - Kb Low Hold Sumo Squat - 12r - Elbow Plank Reach - 20tot ### 2026-09-09 (Wed) - Build Well **Mobility** - Supine Alt Leg Cross Over - 10tot - DB Jefferson curl - 6r - Banded Shoulder Cirlcles - 8ea **1** - SA Lat Pull Down - 12ea - BB Negative RDL - 8r - DB Bicep Curls - 15r **2** - DB Elevated FFoot Spit Squats - 10ea - KB Swing - 20r - Banded Plank Knee Tuck - 20tot **3** - BU Push w/ DB Pass - 12r - Anchored Straight Arm Russian Twist - 20tot - DB Around the World - 8r ### 2026-09-02 (Wed) - Build Well **Mobility** - 2 Way Couch Stretch - 8ea - Quadraped Side to Side Shoulder Stretch - 12tot - Stick Stir the Pot - 8ea **1** - Db Goblet Squat - 12r - Cable Straight Arm Pull Down - 12r - Landmine Oblique Twist - 20tot **2** - Birddog Row - 12ea - Bulgarian Split Squat - 10ea - Negative Bicep Curls - 8r **3** - Push Ups - 8/10/12/14.. - Ski (cal) - 8/10/12/14.. - Weighted Sit Ups - 8/10/12/14.. ### 2026-08-26 (Wed) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 8r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 10ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-19 (Wed) - Build Well **Mobility** - Stick Back Hypertension- 10r - SS Bird Dog - 10ea - Alt Plank Shoulder Tap - 16tot **1** - BB Romanian Deadlift - 12r - BB Inverted Row or TRX Row - 8-15r - Paloff Press - 12ea **2** - Db Chest Press - 12r - Goblet SA R Lunge Floor Tap - 10ea - Weighted Crunch - 15r **3** - Ski - 45s - DB Bicep Curl - 15r ### 2026-08-12 (Wed) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-05 (Wed) - Build Well **Mobility** - Stick SL RDL - 10ea - Db Jefferson Curl - 6r - 2 way Banded Pull Apart - 8ea **1** - Weighted Hip Thrust - 12r - Standing DB Push Press - 12r - SA Tricep Extension - 12ea **2** - Row - 500m (Once) - DB Goblet Squat - 15r - L/R/T V Ups -8r **3** - Sa Row - 10ea - Push Up - 8-15r - Leg Raise w/ Plate - 15r ### 2026-07-29 (Wed) - Build Well **Mobility** - Open Book -8ea - Bird Dog - 10ea - Banded Front Raise (Anchored) - 12r **1** - Pull Ups - 8-10 OR Lat Pull Down - 15r - Eleveted Ft KB Deadlift - 10-12r - Paloff Press - 12ea **2** - Push Up w/ Slider Knee Tuck - 10-12r - DB Split Squat - 10ea - Landmine Oblique Twist - 20tot **3** - Ski - 250m - Elbow Plank - 1min - Kneeling KB Hip to Halo - 12tot ### 2026-07-22 (Wed) - Build Well **Mobility** - SS Bird Dog - 10ea - Butterfly Glute Bridge - 15r - Alt Plank Hip Drop - 20tot **1** - BB Bench Press - 8r - Bulgarian Split Squat - 10ea - Russian Twist - 24tot **2** - Row - 300m - Kb Side Lunge - 10ea - KB Curl to Alt Halo - 12tot **3** - Sit Up to Stand - 12r - Plank Row (Renegade Row) - 16tot - Squat Thrust - 12r ### 2026-07-15 (Wed) - Build Well **Mobility** - Half Kneeling Goodmorning - 10ea - Supine Leg Cross Over - 12tot - Deadbug - 16tot **1** - Bb RDL - 8r (4x) - Cable Face Pull - 15r - Side Plank w/ Row - 15ea **2** - Row - 500m - Kb Racked KickStand Squat - 12ea - Bb 21s **3** - Incline Chest Fly - 12r - Kb Power Upright Row - 15r - Negative Sit Ups - 10r ### 2026-07-08 (Wed) - Build Well **Mobility** - Open Book - 8ea - Depth Squat w/ Knee push - 12r - Banded Shoulder Opener - 10r **1** - Bulgarian Split Squat - 12ea - Cable Chest Press - 12r - Cable Overhead Tricep Extension - 12r **2** - Kb Banded Deadlift - 12r - Seated Shoulder Press - 10r - Inverted KB Deadbug - 12ea **3** - Walkout to Pushup - 10r - Elevated V ups w/ DB Pull over - 12r - Swinging Bicep Curls - 20r ### 2026-07-01 (Wed) - Build Well **Mobility** - Standing Figure 4 to Airplane - 6ea - Alt Down Dog shin Tap - 12tot - Deadbug - 16tot **1** - Bb Chest Press - 10r - Elevated R Lunge w/ Cable Row - 12ea - Leg Raise w/ Air Plug - 15r **2** - Landmine Deadlift - 12r - DB Lateral Raises - 12r - High Plank Banded Marches - 30tot **3** - Ski - 500m - KB Clean to March - 3r:8m - DB Bicep Curls - 15r ### 2026-06-24 (Wed) - Build Well **Mobility** - 2 Way Couch Stretch - 8r - Stir the Pot -8ea - Open Book - 8ea **1** - Weighted Hip Thrust - 12r - Cable Face Pull - 12r - Banded Paloff Twist - 15ea **2** - Row - 250m - DB Split Squat - 12ea - Negative Bicep Curls - 8r **3** - Seated Shoulder Press - 12r - Copenhagen Plank - 15ea - DB Reverse Fly - 12r ### 2026-06-17 (Wed) - Build Well **Mobility** - Supine Leg Cross Over - 10tot - Stick SL RDL - 10ea - Scapula Push Up - 10r **1** - Bb chest press - 10r - Elevated heel squat - 12r - Elbow Plank Cable Row - 12ea **2** - Slider Side Lunge - 10ea - Db Bent Over Row - 12r - Row - 250m **3** - Half Turkish Get Up - 8ea - Db Clean to Press - 10r - Cable Tricep Ext - 12r ## Wednesday 8:30 AM - Marcus ### 2026-10-14 (Wed) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-07 (Wed) - Build Well **Mobility** **1** - SA Lat Pull Down - Goblet Kickstand Squat - Banded Plank March **2** - Db Chest Fly **3** ### 2026-09-30 (Wed) - Build Well **Mobility** - Banded Clam Shells - 12ea - Bird Dog - 10ea - Standing Air Plane - 10ea **1** - Weighted Hip Thrust - 12r - Cable Rows - 12r - Cable SA Tricep Ext - 12ea **2** - Db Incline Press - 12r - Db Side Lunge 10ea - Elbow Plank Reach - 24tot **3** - Db Devils Press - 10r - Plate Sit Up - 12r - Kb Sumo Squat - 12r ### 2026-09-23 (Wed) - Build Well **Mobility** - Stick Back Hypertension - 10r - Prisoner Squat - 15r - Plank Shoulder Tap - 20tot **1** - Negative Pull Ups - 5-6r - Trap Bar Deadlift - 12r - Power Paloff Twist - 15r **2** - DB Chest Press (6-8 4x) - Weighted Bench SS V Ups - 10ea - DB Seated Front Raise - 15r **3** - KB Racked Split Squat - 10ea - Farmers March - 24tot - Wall Supported Bicep Curls - 15r ### 2026-09-16 (Wed) - Build Well **Mobility** - Butterfly Glute Bridges - 15r - Half Kneeling Goodmorning - 10ea - Seated Banded Face Pull - 15r **1** - Kneeling Lat Pull Down - 12r - Landmine Rotating Clean & Press - 10ea - Hanging Knee Tucks - 15-20r **2** - Db Chest Press on Floor - 12r - DB Kickstand RDL - 10ea - Banded Bicep Curls - 15r **3** - Kb Clean to Catch - 12r - Kb Low Hold Sumo Squat - 12r - Elbow Plank Reach - 20tot ### 2026-09-09 (Wed) - Build Well **Mobility** - Supine Alt Leg Cross Over - 10tot - DB Jefferson curl - 6r - Banded Shoulder Cirlcles - 8ea **1** - SA Lat Pull Down - 12ea - BB Negative RDL - 8r - DB Bicep Curls - 15r **2** - DB Elevated FFoot Spit Squats - 10ea - KB Swing - 20r - Banded Plank Knee Tuck - 20tot **3** - BU Push w/ DB Pass - 12r - Anchored Straight Arm Russian Twist - 20tot - DB Around the World - 8r ### 2026-09-02 (Wed) - Build Well **Mobility** - 2 Way Couch Stretch - 8ea - Quadraped Side to Side Shoulder Stretch - 12tot - Stick Stir the Pot - 8ea **1** - Db Goblet Squat - 12r - Cable Straight Arm Pull Down - 12r - Landmine Oblique Twist - 20tot **2** - Birddog Row - 12ea - Bulgarian Split Squat - 10ea - Negative Bicep Curls - 8r **3** - Push Ups - 8/10/12/14.. - Ski (cal) - 8/10/12/14.. - Weighted Sit Ups - 8/10/12/14.. ### 2026-08-26 (Wed) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 8r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 10ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-19 (Wed) - Build Well **Mobility** - Stick Back Hypertension- 10r - SS Bird Dog - 10ea - Alt Plank Shoulder Tap - 16tot **1** - BB Romanian Deadlift - 12r - BB Inverted Row or TRX Row - 8-15r - Paloff Press - 12ea **2** - Db Chest Press - 12r - Goblet SA R Lunge Floor Tap - 10ea - Weighted Crunch - 15r **3** - Ski - 45s - DB Bicep Curl - 15r ### 2026-08-12 (Wed) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-05 (Wed) - Build Well **Mobility** - Stick SL RDL - 10ea - Db Jefferson Curl - 6r - 2 way Banded Pull Apart - 8ea **1** - Weighted Hip Thrust - 12r - Standing DB Push Press - 12r - SA Tricep Extension - 12ea **2** - Row - 500m (Once) - DB Goblet Squat - 15r - L/R/T V Ups -8r **3** - Sa Row - 10ea - Push Up - 8-15r - Leg Raise w/ Plate - 15r ### 2026-07-29 (Wed) - Build Well **Mobility** - Open Book -8ea - Bird Dog - 10ea - Banded Front Raise (Anchored) - 12r **1** - Pull Ups - 8-10 OR Lat Pull Down - 15r - Eleveted Ft KB Deadlift - 10-12r - Paloff Press - 12ea **2** - Push Up w/ Slider Knee Tuck - 10-12r - DB Split Squat - 10ea - Landmine Oblique Twist - 16tot **3** - Ski - 250m - Elbow Plank - 1min - Kneeling KB Hip to Halo - 12tot ### 2026-07-22 (Wed) - Build Well **Mobility** - SS Bird Dog - 10ea - Butterfly Glute Bridge - 15r - Alt Plank Hip Drop - 20tot **1** - BB Bench Press - 8r - Bulgarian Split Squat - 10ea - Russian Twist - 24tot **2** - Row - 300m - Kb Side Lunge - 10ea - KB Curl to Alt Halo - 12tot **3** - Sit Up to Stand - 12r - Plank Row (Renegade Row) - 16tot - Squat Thrust - 12r ### 2026-07-15 (Wed) - Build Well **Mobility** - Half Kneeling Goodmorning - 10ea - Supine Leg Cross Over - 12tot - Deadbug - 16tot **1** - Bb RDL - 8r (4x) - Cable Face Pull - 15r - Side Plank w/ Row - 15ea **2** - Row - 500m - Kb Racked KickStand Squat - 12ea - Bb 21s **3** - Incline Chest Fly - 12r - Kb Power Upright Row - 15r - Negative Sit Ups - 10r ### 2026-07-08 (Wed) - Build Well **Mobility** - Open Book - 8ea - Depth Squat w/ Knee push - 12r - Banded Shoulder Opener - 10r **1** - Bulgarian Split Squat - 12ea - Cable Chest Press - 12r - Cable Overhead Tricep Extension - 12r **2** - Kb Banded Deadlift - 12r - Seated Shoulder Press - 10r - Inverted KB Deadbug - 12ea **3** - Walkout to Pushup - 10r - Elevated V ups w/ DB Pull over - 12r - Swinging Bicep Curls - 20r ### 2026-07-01 (Wed) - Build Well **Mobility** - Standing Figure 4 to Airplane - 6ea - Alt Down Dog shin Tap - 12tot - Deadbug - 16tot **1** - Bb Chest Press - 10r - Elevated R Lunge w/ Cable Row - 12ea - Leg Raise w/ Air Plug - 15r **2** - Landmine Deadlift - 12r - DB Lateral Raises - 12r - High Plank Banded Marches - 30tot **3** - Ski - 500m - KB Clean to March - 3r:8m - DB Bicep Curls - 15r ### 2026-06-24 (Wed) - Build Well **Mobility** - 2 Way Couch Stretch - 8r - Stir the Pot -8ea - Open Book - 8ea **1** - Weighted Hip Thrust - 12r - Cable Face Pull - 12r - Banded Paloff Twist - 15ea **2** - Row - 250m - DB Split Squat - 12ea - Negative Bicep Curls - 8r **3** - Seated Shoulder Press - 12r - Copenhagen Plank - 15ea - DB Reverse Fly - 12r ### 2026-06-17 (Wed) - Build Well **Mobility** - Supine Leg Cross Over - 10tot - Stick SL RDL - 10ea - Scapula Push Up - 10r **1** - Bb chest press - 10r - Elevated heel squat - 12r - Elbow Plank Cable Row - 12ea **2** - Slider Side Lunge - 10ea - Db Bent Over Row - 12r - Row - 250m **3** - Half Turkish Get Up - 8ea - Db Clean to Press - 10r - Cable Tricep Ext - 12r ## Wednesday 9:30 AM - Jordan ### 2026-11-04 (Wed) - Build Well **Mobility** - YTA lifts - 6sets - 90/90s - 10 - 1/4 Pigeon lifts - 8ea **1** - 3:1 Heel elevated goblet squat - 10 - Floor chest fly - 10 - Weighted dead bugs - 20tot - Mountian climbers - quick: 50 / slow - 20 **2** - 3:1 KB RDL - 10 - Superset: Alt lateral raises - 16tot / KB upright row - 8 - Banded KB march - 24ea **3** - Bulgarian SS w/ rotation - 10ea - SA row - 10ea - SA sit up - 8ea ### 2026-10-28 (Wed) - Build Well **Mobility** - Standing angels - 6 - Lizard rocks - 10ea - Butterfly hip bridge - 16 **1** - Hip thrust (pause) - 10 - SA lat pull down - 10ea - Forearm plank heel drop - 20tot **2** - SS Elevated reverse lunge - 10ea - Plank row - 10ea - Sprinter sit up - 16tot **3** - KB RDL - 10 - Walk out to push up - 8 - 1/2 kneeling windmills - 8ea ### 2026-10-21 (Wed) - Build Well **Mobility** - Plank to down dog twist - 8ea - Runners rocks - 10ea - Side plank clamshells - 10ea **1** - Landmine squat with side step - 16tot - Straight arm lat pull over - 12 - Cable kickback - 10ea **2** - KS RDL w/ rotation - 10ea - Push up > Renegade row > Reach - 12 - Sit up w/ twist - 16tot **3** - KB clean to squat - 15 - Alt gorilla rows - 16tot - weighted Deadbug - 20tot ### 2026-10-14 (Wed) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-07 (Wed) - Build Well **Mobility** - Segmented 90/90 - 16 - Open books - 6ea - SL glute bridge - 16ea **1** - KB sumo squat - 12 - Rotational row - 12ea - Seatbelt sit up - 12ea **2** - Bench SL RDL - 10ea - Bird dog row - 10ea - Bench leg lowers - 12 **3** - Monster walks - 6sets - DA DB snatch - 10 - Bicycles - 50tot ### 2026-09-30 (Wed) - Build Well **Mobility** - Block hip bridge - 20 - Tuck up block pass - 10 - Block around the world SL squat - 6sets **1** - TRX inverted row - 10 - Heel elevated suitcase squat - 12 - Weighted clamshell - 12ea **2** - KS RDL -12ea - Copenhagen plank elbow to knee - 10ea - Sit up to stand up - 12 **3** - Ski - 250m - Bicep curls - 15 - Repeat : ) ### 2026-09-23 (Wed) - Build Well **Mobility** - Good mornings - 10 - Scap push ups - 12 - Butterfly hip bridge - 16 **1** - Weighted hip thrust - 10 - Iso sqaut + row - 12 - Weighted crunches - 20 **2** - Plank march - 16tot (chest press / push ups - 12) - Curtsy to lateral lunges - 8ea - Weighed deadbugs - 20tot **3** - KB deadlifts - 15 - Alt lateral raises - 20tot - Ski - 300m ### 2026-09-16 (Wed) - Build Well **Mobility** - Prone scorpion - 8ea - Quad hip circles - 8ea - 1/2 kneeling thread needle - 8ea **1** - Landmine SL RDL - 10ea - Cable bicep curls - 12 - Banded leg lowers - 15 **2** - SL squat to bench - 10ea - Hip bridge chest press - 12 - Bench Russian twist - 20tot **3** - Lateral lunges (w/ upright row) - 10ea - SA bent over row - 10ea - Forearm plank mountain climbers - 20tot ### 2026-09-09 (Wed) - Build Well **Mobility** - 90/90s - 10ea - Banded pull aparts - 12 - SL glute bridge - 10ea **1** - Sumo squats - 12 - Narrow grip lat pull down - 10 - Hanging tuck up / tuck up - 12 - Plank tap out - 20tot **2** - KS RDL with rotation - 10ea - Bird dog row - 10ea - Sit up to stand up - 10 **3** - Step ups - 10ea - Tricep ext. / kick back - 10 - Russian bicycle - 20tot ### 2026-09-02 (Wed) - Build Well **Mobility** - Butterfly hip bridge - 16 - 90/90 reach - 16tot - Side bend + walk around - 10tot **1** - Hamstring slider - 15 - Push up + knee tuck/pike - 10 - Ab rollout - 10 **2** - SA FR KB squat - 8ea - Alt gorilla row - 16tot - Kneeling around the world - 16tot **3** - Lateral lunge - 10ea - 1/2 kneeling L raise - 8ea - Side plank hip dip - 10ea ### 2026-08-26 (Wed) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 8r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 10ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-19 (Wed) - Build Well **Mobility** - Squat + fold - 8 - Side plank clamshell - 10ea - Bird dogs - 16tot **1** - Box squat - 10 - Swing curl > push press > slow lower - 10 - Alt side planks - 16tot **2** - SL Hip thrust - 10ea - Bird dog row - 10ea - Reverse crunch - 15 **3** - Alt kneel to stand - 16tot - Ski - 250m - SA farmer carry - 24ea ### 2026-08-12 (Wed) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-05 (Wed) - Build Well **Mobility** - Foor clock - 6ea - SL hip bridge - 10ea - Active pigeon - 8ea **1** - Hip Thrust - 12 - Squat + SA row - 10ea - Side plank elbow to knee - 12ea **2** - Bench KS RDL - 12ea - Chest fly - 12 - Bird dog tuck - 12ea **3** - Ski - 250m - KB clean - 15 - Plank pull thorugh - 12ea ### 2026-07-29 (Wed) - Build Well **Mobility** - Small arm circles - 30sec each way - Squat + fold - 10 - Hip airplanes - 10ea **1** - Goblet squat - 15 - Banded bicep curls - 15 - Weighted sit up + OH press - 15 **2** - SL deadlift + knee drive - 12ea - Alt chest press - 20tot - Alt v-up - 16tot **3** - Alt step up - 20tot - Plank row - 10ea - Alt seated lateral raises - 20tot ### 2026-07-22 (Wed) - Build Well **Mobility** - Banded pull apart - 15 - 90/90 lift - 16tot - SL hip bridge - 10ea **1** - Cable step down - 10ea - Hip bridge chest press - 12 - Bicycle crunches - 50tot **2** - Row - 250m - Elevated lateral squat - 12ea - Sit up + stand up - 10 **3** - KB deadlift (1.25 rep) - 10 - One leg SA curl to press - 10ea - DB wood chop - 12ea ### 2026-07-15 (Wed) - Build Well **Mobility** - Windmill - 6ea - 90/90s - 10ea - SL hip bridge - 10ea **1** - KS RDL - 10ea - Cable bicep curl - 12 - Slider plank saw - 12 **2** - KB sumo squat w/ pulse - 12 - Chest press (R/L/T) - 6 sets - Hip flexor sit up - 10ea **3** - SA bent over row - 12ea - Ski 250m - Weighted crunch - 15 ### 2026-06-24 (Wed) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - 🚲 crunches - 20 **1** - Dumbbell sumo squat - 15 - Kneeling bicep curls - 12 - Adductor 🐻 plank shoulder tap - 24tot **2** - High/low rack rev lunge or split squat - 12ea - SA 🦍 row - 10ea - 🐻 Plank pull through - 24tot **3** - 1/2 kneeling windmill - 10ea - Push up + tuck - 10 - Hamstring sliders - 15 ### 2026-06-17 (Wed) - Build Well **Mobility** - Squat + twist - 8 - Open book - 6ea - Heel taps - 20tot **1** - Heel elevated goblet squat - 10 - SA lat pull down - 10ea - Sit up to stand - 10 **2** - Bulgarian split squat w/ rotation - 10 - Bird dog row - 10ea - Bench Russian twist - 20tot **3** - KB clean to squat - 10 - KB push up + shoulder tap - 8ea - Side plank elbow to knee - 10ea ## Thursday 7:30 AM - Jordan ### 2026-10-29 (Thu) - Build Well **Mobility** - Standing angels - 6 - Lizard rocks - 10ea - Butterfly hip bridge - 16 **1** - Hip thrust (pause) - 10 - SA lat pull down - 10ea - Forearm plank heel drop - 20tot **2** - SS Elevated reverse lunge - 10ea - Plank row - 10ea - Sprinter sit up - 16tot **3** - KB RDL - 10 - Walk out to push up - 8 - 1/2 kneeling windmills - 8ea ### 2026-10-22 (Thu) - Build Well **Mobility** - Plank to down dog twist - 8ea - Pigeon hurdles - 6ea - Side plank clamshells - 10ea **1** - Landmine squat with side step - 16tot - Straight arm lat pull over - 12 - Cable kickback - 10ea **2** - KS RDL w/ rotation - 10ea - Push up > Renegade row > Reach - 12 - Sit up w/ twist - 16tot **3** - KB clean to squat - 15 - Alt gorilla rows - 16tot - weighted Deadbug - 20tot ### 2026-10-15 (Thu) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-08 (Thu) - Build Well **Mobility** - Segmented 90/90 - 16 - Open books - 6ea - SL glute bridge - 16ea **1** - DB sumo squat - 12 - SA DB Rotational row - 12ea - Seatbelt sit up - 12ea **2** - Bench SL RDL - 10ea - Bird dog row - 10ea - Bench leg lowers - 12 **3** - Monster walks - 6sets - DA DB snatch - 10 - Bicycles - 50tot ### 2026-10-01 (Thu) - Build Well **Mobility** - Open books - 8ea - Block hip bridge - 20 - Block around the world SL squat - 6sets **1** - TRX inverted row - 10 - Kickstand deadlift - 10ea - Paloff twist - 12 **2** - Wall ball - 15 - KB split squat - 10ea - Side plank elbow to knee - 10ea **3** - Elevated rev lunge - 10ea - Bicep curls - 15 - Block tuck up / v up - 12 ### 2026-09-24 (Thu) - Build Well **Mobility** - Good mornings - 10 - Scap push ups - 12 - Butterfly hip bridge - 16 **1** - Weighted hip thrust - 10 - Iso sqaut + row - 12 - Weighted crunches - 20 **2** - Plank march - 16tot - Curtsy to lateral lunges - 8ea - Weighed deadbugs - 20tot **3** - KB deadlifts - 15 - Alt lateral raises - 20tot - Ski - 300m ### 2026-09-17 (Thu) - Build Well **Mobility** - Squat + fold - 10 - Plank to down dog twist - 8ea - 1/2 kneeling adductor rocks - 8ea **1** - Landmine SL RDL - 10ea - Squat + lat pull down - 12 - Banded leg lowers - 15 **2** - Step up + twist - 10ea - Seated overhead press - 12 - Butterfly sit ups (12) / crunches 24 **3** - Lateral lunges w/ upright row - 10ea - SA bent over row - 10ea - Forearm plank mountain climbers - 20tot ### 2026-09-10 (Thu) - Build Well **Mobility** - 90/90s - 10ea - Banded pull aparts - 12 - SL glute bridge - 10ea **1** - Sumo squats - 12 - Narrow grip lat pull down - 10 - Hanging tuck up / tuck up - 12 - Plank tap out - 20tot **2** - KS RDL with rotation - 10ea - KB push up to shoulder tap - 8ea - Sit up to stand up - 10 **3** - Step ups - 10ea - Plank row - 10ea - Russian bicycle - 20tot ### 2026-09-03 (Thu) - Build Well **Mobility** - Banded arm circles - 16 - 90/90 reach - 16tot - Side bend + walk around - 10tot **1** - Kickstand RDL - 10ea - Straight arm lat pullover - 12 - Weighted sit up - 15 **2** - SS FR KB squat - 8ea - Alt gorilla row - 16tot - Plank pull through - 20tot **3** - Lateral lunge - 10ea - Alternating L raise - 16tot - Ski - 250m ### 2026-08-20 (Thu) - Build Well **Mobility** - Banded arm circles - 10 - OH squats - 12 - Good mornings - 10 **1** - KB deadlift- 12 - SA lat pulldown - 10ea - Hanging knee tuck - 12 **2** - Curtsy lunges - 12ea - Weighted squat thrust - 10 - Plank pull through - 16tot **3** - Goblet squats - 12 - Alt DB snatch - 16tot - Weighted sit up - 12 ### 2026-08-13 (Thu) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-06 (Thu) - Build Well **Mobility** - Floor clock - 6ea - SL hip bridge - 10ea - Active pigeon - 8ea **1** - Hip Thrust - 12 - Split Squat + rotational row - 10ea - Side plank reach through - 10ea **2** - Bench KS RDL - 12ea - Chest fly - 12 - Bird dog tuck - 12ea **3** - Ski - 250m - KB clean - 15 - Plank pull through - 12ea ### 2026-07-30 (Thu) - Build Well **Mobility** - Banded arm circles - 10 - Squat + fold - 10 - Hip airplanes - 10ea **1** - Belt squat - 12 - Banded bicep curls - 15 - Weighted sit up + OH press - 15 **2** - Kickstand RDL - 12ea - Alt chest press - 20tot - Alt v-up - 16tot **3** - Offset split squat - 12ea - SA bent over row - 10ea - Ski - 250m ### 2026-07-23 (Thu) - Build Well **Mobility** - Banded pull apart - 15 - 90/90 lift - 16tot - SL hip bridge - 10ea **1** - Cable step down - 10ea - Hip bridge chest press - 12 - Bicycle crunches - 50tot **2** - Row - 250m - Elevated lateral squat - 12ea - Sit up + stand up - 10 **3** - KB deadlift (1.25 rep) - 10 - One leg SA curl to press - 10ea - DB wood chop - 12ea ### 2026-07-16 (Thu) - Build Well **Mobility** - Windmill - 6ea - 90/90s - 10ea - SL hip bridge - 10ea **1** - KS RDL - 10ea - Cable bicep curl - 12 - Slider plank saw - 12 **2** - KB sumo squat w/ pulse - 12 - Chest press (R/L/T) - 6 sets - Hip flexor sit up - 10ea **3** - SA bent over row - 12ea - Ski 250m - Weighted crunch - 15 ### 2026-06-25 (Thu) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - 🚲 crunches - 20 **1** - BB hip thrusts - 10 - Zottman curls - 12 - Farmer carry March - 24 **2** - High/low rack rev lunge or split squat - 12ea - SA gorilla row - 10ea - Plank pull through - 24tot **3** - Sumo squat - 15 - 1/2 kneeling windmill - 10ea - Push up + tuck - 10 ### 2026-06-18 (Thu) - Build Well **Mobility** - Squat + twist - 8 - Open book - 6ea - Heel taps - 20tot **1** - KS RDL - 10ea - SA lat pull down - 10ea - Sit up to stand - 10 **2** - Bulgarian split squat w/ rotation - 10 - Plank row - 10ea - Bench Russian twist - 20tot **3** - KB clean to squat - 10 - KB push up + shoulder tap - 8ea - KB Side bends - 12ea ## Thursday 8:30 AM - Marcus ### 2026-10-15 (Thu) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-08 (Thu) - Build Well **Mobility** - Segmented 90/90 - 16 - Open books - 6ea - SL glute bridge - 16ea **1** - DB sumo squat - 12 - SA DB Rotational row - 12ea - Seatbelt sit up - 12ea **2** - Bench SL RDL - 10ea - Bird dog row - 10ea - Bench leg lowers - 12 **3** - Monster walks - 6sets - DA DB snatch - 10 - Bicycles - 50tot ### 2026-10-01 (Thu) - Build Well **Mobility** - Banded Clam Shells - 12ea - Bird Dog - 10ea - Standing Air Plane - 10ea **1** - Weighted Hip Thrust - 12r - Cable Rows - 12r - Cable SA Tricep Ext - 12ea **2** - Db Incline Press - 12r - Db Side Lunge 10ea - Elbow Plank Reach - 24tot **3** - Db Devils Press - 10r - Plate Sit Up - 12r - Kb Sumo Squat - 12r ### 2026-09-24 (Thu) - Build Well **Mobility** - Stick Back Hypertension - 10r - Prisoner Squat - 15r - Plank Shoulder Tap - 20tot **1** - Negative Pull Ups - 5-6r - Trap Bar Deadlift - 12r - Power Paloff Twist - 15r **2** - DB Chest Press (6-8 4x) - Weighted Bench SS V Ups - 10ea - DB Seated Front Raise - 15r **3** - KB Racked Split Squat - 10ea - Farmers March - 24tot - Wall Supported Bicep Curls - 15r ### 2026-09-17 (Thu) - Build Well **Mobility** - Butterfly Glute Bridges - 15r - Half Kneeling Goodmorning - 10ea - Seated Banded Face Pull - 15r **1** - Kneeling Lat Pull Down - 12r - Landmine Rotating Clean & Press - 10ea - Hanging Knee Tucks - 15-20r **2** - Db Chest Press on Floor - 12r - DB Kickstand RDL - 10ea - Banded Bicep Curls - 15r **3** - Kb Clean to Catch - 12r - Kb Low Hold Sumo Squat - 12r - Elbow Plank Reach - 20tot ### 2026-09-10 (Thu) - Build Well **Mobility** - Supine Alt Leg Cross Over - 10tot - DB Jefferson curl - 6r - Banded Shoulder Cirlcles - 8ea **1** - SA Lat Pull Down - 12ea - BB Negative RDL - 8r - DB Bicep Curls - 15r **2** - DB Elevated FFoot Split Squats - 10ea - KB Swing - 20r - Banded Plank Knee Tuck - 20tot **3** - BU Push w/ DB Pass - 12r - Anchored Straight Arm Russian Twist - 20tot - DB Around the World - 8r ### 2026-09-03 (Thu) - Build Well **Mobility** - 2 Way Couch Stretch - 8ea - Quadraped Side to Side Shoulder Stretch - 12tot - Stick Stir the Pot - 8ea **1** - Db Goblet Squat - 12r - Cable Straight Arm Pull Down - 12r - Landmine Oblique Twist - 20tot **2** - Birddog Row - 12ea - Bulgarian Split Squat - 10ea - Negative Bicep Curls - 8r **3** - Push Ups - 8/10/12/14.. - Ski (cal) - 8/10/12/14.. - Weighted Sit Ups - 8/10/12/14.. ### 2026-08-27 (Thu) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 8r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 10ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-20 (Thu) - Build Well **Mobility** - Stick Back Hypertension- 10r - SS Bird Dog - 10ea - Alt Plank Shoulder Tap - 16tot **1** - BB Romanian Deadlift - 12r - BB Inverted Row or TRX Row - 8-15r - Paloff Press - 12ea **2** - Db Chest Press - 12r - Goblet SA R Lunge Floor Tap - 10ea - Weighted Crunch - 15r **3** - Ski - 45s - DB Bicep Curl - 15r ### 2026-08-13 (Thu) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-06 (Thu) - Build Well **Mobility** - Stick SL RDL - 10ea - Db Jefferson Curl - 6r - 2 way Banded Pull Apart - 8ea **1** - Weighted Hip Thrust - 12r - Standing DB Push Press - 12r - SA Tricep Extension - 12ea **2** - Row - 500m (Once) - DB Goblet Squat - 15r - L/R/T V Ups -8r **3** - Sa Row - 10ea - Push Up - 8-15r - Leg Raise w/ Plate - 15r ### 2026-07-30 (Thu) - Build Well **Mobility** - Open Book -8ea - Bird Dog - 10ea - Banded Front Raise (Anchored) - 12r **1** - Pull Ups - 8-10 OR Lat Pull Down - 15r - Eleveted Ft KB Deadlift - 10-12r - Paloff Press - 12ea **2** - Push Up w/ Slider Knee Tuck - 10-12r - DB Split Squat - 10ea - Landmine Oblique Twist - 16tot **3** - Ski - 250m - Elbow Plank - 1min - Kneeling KB Hip to Halo - 12tot ### 2026-07-23 (Thu) - Build Well **Mobility** - SS Bird Dog - 10ea - Butterfly Glute Bridge - 15r - Alt Plank Hip Drop - 20tot **1** - BB Bench Press - 8r - Bulgarian Split Squat - 10ea - Russian Twist - 24tot **2** - Row - 300m - Kb Side Lunge - 10ea - KB Curl to Alt Halo - 12tot **3** - Sit Up to Stand - 12r - Plank Row (Renegade Row) - 16tot - Squat Thrust - 12r ### 2026-07-16 (Thu) - Build Well **Mobility** - Half Kneeling Goodmorning - 10ea - Supine Leg Cross Over - 12tot - Deadbug - 16tot **1** - Bb RDL - 8r (4x) - Cable Face Pull - 15r - Side Plank w/ Row - 15ea **2** - Row - 500m - Kb Racked KickStand Squat - 12ea - Bb 21s **3** - Incline Chest Fly - 12r - Kb Power Upright Row - 15r - Negative Sit Ups - 10r ### 2026-07-09 (Thu) - Build Well **Mobility** - Open Book - 8ea - Depth Squat w/ Knee push - 12r - Banded Shoulder Opener - 10r **1** - Bulgarian Split Squat - 12ea - Cable Chest Press - 12r - Cable Overhead Tricep Extension - 12r **2** - Kb Banded Deadlift - 12r - Seated Shoulder Press - 10r - Inverted KB Deadbug - 12ea **3** - Walkout to Pushup - 10r - Elevated V ups w/ DB Pull over - 12r - Swinging Bicep Curls - 20r ### 2026-07-02 (Thu) - Build Well **Mobility** - Standing Figure 4 to SL RDL - 6ea - Alt Down Dog shin Tap - 12tot - Deadbug - 16tot **1** - Bb Chest Press - 10r - Elevated R Lunge w/ Cable Row - 12ea - Leg Raise w/ Air Plug - 15r **2** - Landmine Deadlift - 12r - DB Lateral Raises - 12r - High Plank Banded Marches - 30tot **3** - Ski - 500m - KB Clean to March - 3r:8m - DB Bicep Curls - 15r ### 2026-06-25 (Thu) - Build Well **Mobility** - Seated 90/90 - 10tot - Stir the Pot -8ea - Open Book - 8ea **1** - Weighted Hip Thrust - 12r - Cable Face Pull - 12r - Banded Paloff Twist - 15ea **2** - Row - 250m - DB Split Squat - 12ea - Negative Bicep Curls - 8r **3** - Seated Shoulder Press - 12r - Side Plank Knee Tuck- 15ea - DB Reverse Fly - 12r ### 2026-06-18 (Thu) - Build Well **Mobility** - Supine Leg Cross Over - 10tot - Stick SL RDL - 10ea - Scapula Push Up - 10r **1** - Bb chest press - 10r - Elevated heel squat - 12r - Elbow Plank Cable Row - 12ea **2** - Slider Side Lunge - 10ea - Db Bent Over Row - 12r - Row - 250m **3** - Half Turkish Get Up - 8ea - Db Clean to Press - 10r - Cable Tricep Ext - 12r ## Thursday 9:30 AM - Jordan ### 2026-10-29 (Thu) - Build Well **Mobility** - Standing angels - 6 - Lizard rocks - 10ea - Butterfly hip bridge - 16 **1** - Hip thrust (pause) - 10 - SA lat pull down - 10ea - Forearm plank heel drop - 20tot **2** - SS Elevated reverse lunge - 10ea - Plank row - 10ea - Sprinter sit up - 16tot **3** - KB RDL - 10 - Walk out to push up - 8 - 1/2 kneeling windmills - 8ea ### 2026-10-22 (Thu) - Build Well **Mobility** - Plank to down dog twist - 8ea - Pigeon hurdles - 6ea - Side plank clamshells - 10ea **1** - Landmine squat with side step - 16tot - Straight arm lat pull over - 12 - Cable kickback - 10ea **2** - KS RDL w/ rotation - 10ea - Push up > Renegade row > Reach - 12 - Sit up w/ twist - 16tot **3** - KB clean to squat - 15 - Alt gorilla rows - 16tot - weighted Deadbug - 20tot ### 2026-10-15 (Thu) - Build Well **Mobility** - Adductor rocks - 10ea - Small arm circles - 20ea way 2x - Banded OH squats - 10 **1** - Belt squat- 12 - Cable lateral raise - 10ea - Hanging alternating knee tuck - 20tot **2** - SL hip thrust - 12ea - Bird dog row- 10ea - Plank shoulder tap - 20tot **3** - Lateral lunges - 12ea - Push up + pull through - 16tot (count PU) - SA sit up - 10ea ### 2026-10-08 (Thu) - Build Well **Mobility** - Segmented 90/90 - 16 - Open books - 6ea - SL glute bridge - 16ea **1** - DB sumo squat - 12 - SA DB Rotational row - 12ea - Seatbelt sit up - 12ea **2** - Bench SL RDL - 10ea - Bird dog row - 10ea - Bench leg lowers - 12 **3** - Monster walks - 6sets - DA DB snatch - 10 - Bicycles - 50tot ### 2026-10-01 (Thu) - Build Well **Mobility** - Open books - 8ea - Block hip bridge - 20 - Block around the world SL squat - 6sets **1** - TRX inverted row - 10 - Kickstand deadlift - 10ea - Paloff twist - 12 **2** - Push press - 12 - KB split squat - 10ea - Side plank elbow to knee - 10ea **3** - Elevated rev lunge - 10ea - Bicep curls - 15 - Block tuck up / v up - 12 ### 2026-09-24 (Thu) - Build Well **Mobility** - Good mornings - 10 - Scap push ups - 12 - Butterfly hip bridge - 16 **1** - Weighted hip thrust - 10 - Iso sqaut + row - 12 - Weighted crunches - 20 **2** - Plank march - 16tot - Curtsy to lateral lunges - 8ea - Weighed deadbugs - 20tot **3** - KB deadlifts - 15 - Alt lateral raises - 20tot - Ski - 300m ### 2026-09-17 (Thu) - Build Well **Mobility** - Squat + fold - 10 - Plank to down dog twist - 8ea - 1/2 kneeling adductor rocks - 8ea **1** - Landmine SL RDL - 10ea - Squat + lat pull down - 12 - Banded leg lowers - 15 **2** - Step up + twist - 10ea - Seated overhead press - 12 - Butterfly sit ups (12) / crunches 24 **3** - Lateral lunges w/ upright row - 10ea - SA bent over row - 10ea - Forearm plank mountain climbers - 20tot ### 2026-09-10 (Thu) - Build Well **Mobility** - 90/90s - 10ea - Banded pull aparts - 12 - SL glute bridge - 10ea **1** - Sumo squats - 12 - Narrow grip lat pull down - 10 - Hanging tuck up / tuck up - 12 - Plank tap out - 20tot **2** - KS RDL with rotation - 10ea - KB push up to shoulder tap - 8ea - Sit up to stand up - 10 **3** - Step ups - 10ea - Plank row - 10ea - Russian bicycle - 20tot ### 2026-09-03 (Thu) - Build Well **Mobility** - Banded arm circles - 16 - 90/90 reach - 16tot - Side bend + walk around - 10tot **1** - Kickstand RDL - 10ea - Straight arm lat pullover - 12 - Weighted sit up - 15 **2** - SS FR KB squat - 8ea - Alt gorilla row - 16tot - Plank pull through - 20tot **3** - Lateral lunge - 10ea - Alternating L raise - 16tot - Ski - 250m ### 2026-08-27 (Thu) - Build Well **Mobility** - Open Book - 8ea - Anchored Depth Squat w/ Pause - 8r - Banded Anchored Pull Over - 10r **1** - BB RDL to Row - 10r - DB Seated Shoulder Press - 12r - Elbow Plank Reaches - 20tot **2** - DB Step Ups - 10ea - Half Kneeling Woodchop - 12ea - DB Bicep Curls - 10r **3** - Ski - 200m - BU Push Ups - 10r - Crunches w/ Knee Tuck - 15r ### 2026-08-20 (Thu) - Build Well **Mobility** - Banded arm circles - 10 - OH squats - 12 - Good mornings - 10 **1** - KB deadlift- 12 - SA lat pulldown - 10ea - Hanging knee tuck - 12 **2** - Curtsy lunges - 12ea - Weighted squat thrust - 10 - Plank pull through - 16tot **3** - Goblet squats - 12 - Alt DB snatch - 16tot - Weighted sit up - 12 ### 2026-08-13 (Thu) - Build Well **Mobility** - Squat + twist - 6 - Hip airplanes - 6ea - Standing angels - 8 **1** - RDL - 12 - TRX inverted row - 10 - Cable wood chop - 10ea **2** - Curtsy + lateral lunges - 10ea - 1/2 kneeling SA Arnold press - 10ea - Alt v-up + reg v-up - 6sets **3** - Ski - 250m - Renegade row + push up - 8 - Twisting mountain climbers - 24tot ### 2026-08-06 (Thu) - Build Well **Mobility** - Floor clock - 6ea - SL hip bridge - 10ea - Active pigeon - 8ea **1** - Hip Thrust - 12 - Split Squat + rotational row - 10ea - Side plank reach through - 10ea **2** - Bench KS RDL - 12ea - Chest fly - 12 - Bird dog tuck - 12ea **3** - Ski - 250m - Push press + 4 March - 8 - Plank pull through - 12ea ### 2026-07-30 (Thu) - Build Well **Mobility** - Banded arm circles - 10 - Squat + fold - 10 - Hip airplanes - 10ea **1** - Belt squat - 12 - Banded bicep curls - 15 - Weighted sit up + OH press - 15 **2** - Kickstand RDL - 12ea - Alt chest press - 20tot - Alt v-up - 16tot **3** - Offset split squat - 12ea - SA bent over row - 10ea - Ski - 250m ### 2026-07-23 (Thu) - Build Well **Mobility** - Banded pull apart - 15 - 90/90 lift - 16tot - SL hip bridge - 10ea **1** - Cable step down - 10ea - Hip bridge chest press - 12 - Bicycle crunches - 50tot **2** - Row - 250m - Elevated rev lunge - 12ea - Plank shoulder tap - 24tot **3** - KB deadlift (1.25 rep) - 10 - One leg SA curl to press - 10ea - DB wood chop - 12ea ### 2026-07-16 (Thu) - Build Well **Mobility** - Windmill - 6ea - 90/90s - 10ea - SL hip bridge - 10ea **1** - KS RDL - 10ea - Cable bicep curl - 12 - Slider plank saw - 12 **2** - KB sumo squat w/ pulse - 12 - Chest press (R/L/T) - 6 sets - Hip flexor sit up - 10ea **3** - SA bent over row - 12ea - Ski 250m - Weighted crunch - 15 ### 2026-07-02 (Thu) - Build Well **Mobility** - 90/90s - Floor books - 8ea - Plank hold - 30sec / 1min **1** - Landmine lateral lunges - 10ea - ISO squat + row - 10ea - Weighted deadbug - 16tot **2** - Crossover step up - 10ea - Bench bridge chest press - 12 - Butterfly situps / crunches 12/24 **3** - KB clean + squat - 12 - 4 MC + push up - 8 - Russian twist - 24 ### 2026-06-25 (Thu) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - 🚲 crunches - 20 **1** - BB hip thrusts - 10 - Zottman curls - 12 - Farmer carry March - 24 **2** - High/low rack rev lunge or split squat - 12ea - SA gorilla row - 10ea - Plank pull through - 24tot **3** - Sumo squat - 15 - 1/2 kneeling windmill - 10ea - Push up + tuck - 10 ### 2026-06-18 (Thu) - Build Well **Mobility** - Squat + twist - 8 - Open book - 6ea - Heel taps - 20tot **1** - KS RDL - 10ea - Narrow grip lat pull down - 12 - Side plank + banded clamshell - 12ea **2** - Bulgarian split squat w/ rotation - 10 - Plank row - 10ea - Bench Russian twist - 20tot **3** - KB clean to squat - 10 - KB push up + shoulder tap - 8ea - KB Side bends - 12ea ## Friday 6:30 AM - Marcus ### 2026-10-16 (Fri) - Build Well **Mobility** - Good mornings - 10 - Block hip bridge - 20 - Open book - 6ea **1** - BB RDL - 10 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Devils press - 10 - Copenhagen tuck - 12ea ### 2026-10-09 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat to box - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - SA push press - 12ea - Banded leg lowers - 12 ### 2026-10-02 (Fri) - Build Well **Mobility** - Inverted KB Dead Bug - 10ea - Half Kneeling Alt Hip/ Ham Switch - 6ea (12tot) - Superman w/ Arm Circles - 8r **1** - BB RDL to Bent Over Row - (1:1) 12r - SS Step Up w/ Plate Twist - 15ea - Bicycles - 60r **2** - Landmine Half Kneeling Shoulder Press - 10-12ea - Row - 300m - Banded Bicep Curls - 15-20r **3** - Db Chest Fly - 12r - Weighted Hollow Hold Leg Raises - 12-15 - SA KB Swing - 12ea ### 2026-09-25 (Fri) - Build Well **Mobility** - Supine Bent Knee Leg Crossover - 10r - Stick RDL - 10ea - Seated Banded Facr Pulls - 15r **1** - BB Bent Over Rows - 12r - Ab Roller - 8-12 or Plank 1min - Sa KB Clean to DA Catch - 10ea **2** - DB Chest Fly - 15r - Row - 1min - Plate Snatch - 15r **3** - Half Kneeling Wood Chop - 12ea - Alt. Weighted Step up - 20tot - Weighted Sit Up - 12r ### 2026-09-18 (Fri) - Build Well **Mobility** - Squat + twist - 6 - 90/90 reach - 8ea - Cat cow - 8 **1** - DB RDL (1.25 reps) - 10 - Face pull - 12 - Paloff twist - 10ea **2** - KB clean to squat - 15 - KB alt gorilla row - 16tot - Banded mountain climbers - 20tot **3** - Reverse lunge w/ rotation - 10ea - Swing curl to neg push press - 10 - Ski - 90 sec ### 2026-09-04 (Fri) - Build Well **Mobility** - Frog Rocks - 10r - Banded Clam Shells - 12ea - Stick Standing Oblique Stretch - 10ea **1** - BB Incline Press - 10r - Half Kneeling SA Reaching Row - 12ea - Crunch w/ Knee Tuck - 15r **2** - KB Gorilla Row - 12r - Med Ball Wall Ball - 15r - Elbow Plank - 1 min **3** - DB RDL - 12r - DB Lateral Raises - 12r - Burpee - 12r 😁 ### 2026-08-28 (Fri) - Build Well **Mobility** **1** - BB Chest Press - 8 - 10r - Seated Lat Pull Down - 12r - SS Russian Twist - 15ea **2** - DB Kick Stand RDL - 10ea - SS DB Waiters March - 12tot ea - Suitcase Sit Up - 12r **3** - KB Clean to Squat - 12r - Walk Out to Push Up - 8r - Hollow Hold Flutter Kicks - 50tot ### 2026-08-21 (Fri) - Build Well **Mobility** **1** - BB Incline Press - 10r - DB SL RDL - 12ea - Cable Tricep Extention - 15r **2** - Bench SA Row - 10ea - Kb Squat to Press - 15r - V- Ups - 15r **3** - Plank DB Pass Through - 16tot - Sit Up To Stand - 12r - Banded Face Pull - 20r ### 2026-08-07 (Fri) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Half Kneeling Good Morning - 8ea - Depth Goblet Squat w/ Pause - 10r **1** - BB R Lunge - 10ea - DB Lat Raises - 12r - Weighted Sit Up - 12r **2** - Landmine Bent Over Row - 12r - DB Bicep Curls - 12r - Inverted Kb Deadbug - 10r **3** - DB Chest Fly - 12r - Farmers March - 24tot - Ski - 250m ### 2026-07-31 (Fri) - Build Well **Mobility** **1** - Landmine Elevated Toe RDL - 15r - Cable Rows - 12r - Hanging Knee Tuck - 15-20r **2** - Db Chest Press - 8r - Rows - 300m - Weighted Sit Ups - 15r **3** - Forward Lunge w/ Plate Twist - 10ea - Db Lateral Raise - 12r - KB Around the World - 16tot ### 2026-07-24 (Fri) - Build Well **Mobility** - Stick Oblique Press - 10ea - Superman w/ Arm Tuck - 12r - "L" Crunches - 12ea **1** - TRX Inverted Row - 8 - 12r - Db RDL - 10r - Supine Banded Knee Tuck - 15r **2** - R Lunge to Step Up - 8ea - DB Bench Pull Over - 12r **3** ### 2026-07-17 (Fri) - Build Well **Mobility** - Seated 90/90 w/ Raise - 12tot - Down Dog Hip Opener - 6e - Banded Circles - 8ea **1** - Landmine Deadlift - 12r - Cable Rotating Press - 12ea - Cable Tricep Extension - 15r **2** - SA Rows - 10ea - Hip flexor sit up - 10ea - Seated Arnold Press - 10r **3** - Step Up w/ Plate Twist - 10ea - Push Up - 12r - Med Ball Hollow hold Knee Tucks - 15r ### 2026-07-10 (Fri) - Build Well **Mobility** - Glute Bridge Leg Raise - 10ea - Dive Bomber Push up -6r - Laying Figure 4 Leg Drop - 6ea **1** - BB Incline Press - 10r - KB SA Racked Squat - 10ea - Russian Twist - 30tot **2** - DB Bent Over Row - 12r - Wall Ball - 15r - Plank DB Pass Through - 20tot **3** - DB F/R Lunges - 8ea - Ski - 1min - KB Alt Curl to Halo - 12tot ### 2026-07-03 (Fri) - Build Well **Mobility** - SS Quadraped Arm Reach Through - 8ea - Pancake Stretch - 8r - Stick Back Hyperextension - 8r **1** - BB Deadlift - 12r - Cable Straight Arm Pull Down - 12r - Hanging Knee Tucks - 15-20r - Cable Tricep Ext. - 15r **2** - DB Incline Chest Press - 10r - Slider Side Lunge - 10ea - Ab Roller - 10r **3** - Renegade Row to Stand - 8r - Kneeling KB Halo - 16tot - DB Overhead Tricep Extension - 12r ### 2026-06-19 (Fri) - Build Well **Mobility** - Down Dog to Alt. shin Tap - 12tot - Seated Banded Face Pull - 12r - SL Glute Bridges - 15ea **1** - BB RDL - 12r - Inverted Row - 8-15r - Paloff Press - 12ea **2** - Landmine SA Suitcase R Lunge - 10ea - Alt Floor DB Chest Press - 16tot - Alt. Plank Rows - 20tot **3** - Db Squat & Press - 125r - Alt V-Up to Reg - 10r - KB Swings - 15r ## Friday 7:30 AM - Marcus ### 2026-10-16 (Fri) - Build Well **Mobility** - Good mornings - 10 - Block hip bridge - 20 - Open book - 6ea **1** - BB RDL - 10 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Devils press - 10 - Copenhagen tuck - 12ea ### 2026-10-09 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat to box - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot - Russian twist - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - 1/2 kneeling SA OH press - 12ea - Banded leg lowers - 12 ### 2026-10-02 (Fri) - Build Well **Mobility** - Inverted KB Dead Bug - 10ea - Half Kneeling Alt Hip/ Ham Switch - 6ea (12tot) - Superman w/ Arm Circles - 8r **1** - BB RDL to Bent Over Row - (1:1) 12r - SS Step Up w/ Plate Twist - 15ea - Bicycles - 60r **2** - Landmine Half Kneeling Shoulder Press - 10-12ea - Row - 300m - Banded Bicep Curls - 15-20r **3** - Db Chest Fly - 12r - Weighted Hollow Hold Leg Raises - 12-15 - SA KB Swing - 12ea ### 2026-09-25 (Fri) - Build Well **Mobility** - Supine Bent Knee Leg Crossover - 10r - Stick RDL - 10ea - Seated Banded Face Pulls - 15r **1** - BB Bent Over Rows - 12r - Ab Roller - 8-12 or Plank 1min - Sa KB Clean to DA Catch - 10ea **2** - DB Chest Fly - 15r - Row - 1min - Plate Snatch - 15r **3** - Half Kneeling Wood Chop - 12ea - Alt. Weighted Step up - 20tot - Weighted Sit Up - 12r ### 2026-09-18 (Fri) - Build Well **Mobility** - Squat + twist - 6 - 90/90 reach - 8ea - Cat cow - 8 **1** - DB RDL (1.25 reps) - 10 - Face pull - 12 - Paloff twist - 10ea **2** - KB clean to squat - 15 - KB alt gorilla row - 16tot - Banded mountain climbers - 20tot **3** - Reverse lunge w/ rotation - 10ea - Swing curl to neg push press - 10 - Ski - 90 sec ### 2026-09-11 (Fri) - Build Well **Mobility** - Down Dog Alt. Shin Tap - 12tot - Stick RDL - 8ea - Alt Dead Bug - 16tot **1** - Elevated Landmine Deadlift -12r - TRX Face Pull - 15r - Cable Cruch w/ Knee Tuck - 12r **2** - Db Chest Fly - 12r - Step Up w/ Plate Twist - 10ea - Slider Knee Tuck - 15-20r **3** - Kb Alt Gorilla Row - 16tot - Standing Woodchop - 16tot - Banded Overhead Tricep Extension - 15tot ### 2026-09-04 (Fri) - Build Well **Mobility** - Frog Rocks - 10r - Banded Clam Shells - 12ea - Stick Standing Oblique Stretch - 10ea **1** - BB Incline Press - 10r - Half Kneeling SA Reaching Row - 12ea - Crunch w/ Knee Tuck - 15r **2** - KB Gorilla Row - 12r - Med Ball Wall Ball - 15r - Elbow Plank - 1 min **3** - DB RDL - 10r - DB Lateral Raises - 12r - Burpee - 8r 😁 ### 2026-08-28 (Fri) - Build Well **Mobility** - Quadraped SS Arm Reach Through - 6ea - HK to RDL w/ Reach - 8ea - Alt Kb Halo - 12tot **1** - BB Chest Press - 8 - 10r - Seated Lat Pull Down - 12r - SS Russian Twist - 15ea **2** - DB Kick Stand RDL - 10ea - SS DB Waiters March - 12tot ea - Suitcase Sit Up - 12r **3** - KB Clean to Squat - 12r - Walk Out to Push Up - 8r - Hollow Hold Flutter Kicks - 50tot ### 2026-08-21 (Fri) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Glute Bridges - 20r - Banded 2 way Pull Apart - 8ea **1** - BB Incline Press - 10r - DB SL RDL - 12ea - Cable Tricep Extention - 15r **2** - Bench SA Row - 10ea - Kb Squat to Press - 15r - V- Ups - 15r **3** - Kb Squat thrust w/ Deadlift - 10r - Sit Up To Stand - 12r - Banded Face Pull - 20r ### 2026-08-07 (Fri) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Half Kneeling Good Morning - 8ea - Depth Goblet Squat w/ Pause - 10r **1** - BB R Lunge - 10ea - DB Lat Raises - 12r - Weighted Sit Up - 12r **2** - Landmine Bent Over Row - 12r - DB Bicep Curls - 12r - Inverted Kb Deadbug - 12ea **3** - DB Chest Fly - 12r - Farmers March - 24tot - Ski - 250m ### 2026-07-31 (Fri) - Build Well **Mobility** - Clam Shell - 12ea - Seated Banded Face Pull - 12r - Squats w/ Twist - 5r **1** - Landmine Elevated Toe SA RDL - 12ea - Cable Rows - 15r - Hanging Knee Tuck - 15-20r **2** - Db Chest Press - 8r - Rows - 300m - Weighted Sit Ups - 15r **3** - Forward Lunge w/ Plate Twist - 12ea - Db Lateral Raise - 12r - KB Around the World - 16tot ### 2026-07-24 (Fri) - Build Well **Mobility** - Stick Oblique Press - 10ea - Superman w/ Arm Tuck - 12r - "L" Crunches - 12ea **1** - TRX Inverted Row - 8 - 12r - Db RDL - 10r - Supine Banded Knee Tuck - 15r **2** - R Lunge to Step Up - 8ea - DB Bench Pull Over - 12r - DB Bicep Curl - 12r **3** - Ski - 250m - Wall Sit w/ Plate Press - 20r - SS Farmers March - 15ea ### 2026-07-17 (Fri) - Build Well **Mobility** - Seated 90/90 w/ Raise - 12tot - Down Dog Hip Opener - 6e - Banded Circles - 8ea **1** - Landmine Deadlift - 12r - Cable Rotating Press - 12ea - Cable Tricep Extension - 15r **2** - SA Rows - 10ea - Hip flexor sit up - 10ea - Seated Arnold Press - 10r **3** - Step Up w/ Plate Twist - 10ea - Push Up - 12r - Med Ball Hollow hold Knee Tucks - 15r ### 2026-07-10 (Fri) - Build Well **Mobility** - Glute Bridge Leg Raise - 10ea - Dive Bomber Push up -6r - Laying Figure 4 Leg Drop - 6ea **1** - BB Incline Press - 10r - KB SA Racked Squat - 10ea - Russian Twist - 30tot **2** - DB Bent Over Row - 12r - Wall Ball - 15r - Plank DB Pass Through - 20tot **3** - DB F/R Lunges - 8ea - Ski - 1min - KB Alt Curl to Halo - 12tot ### 2026-07-03 (Fri) - Build Well **Mobility** - SS Quadraped Arm Reach Through - 8ea - Pancake Stretch - 8r - Stick Back Hyperextension - 8r **1** - BB Deadlift - 12r - Cable Straight Arm Pull Down - 12r - Hanging Knee Tucks - 15-20r - Cable Tricep Ext. - 15r **2** - DB Incline Chest Press - 10r - Slider Side Lunge - 10ea - Ab Roller - 10r **3** - Renegade Row to Stand - 8r - Kneeling KB Halo - 16tot - DB Overhead Tricep Extension - 12r ### 2026-06-26 (Fri) - Build Well **Mobility** - Deadbug - 16tot - SL Glute Bridge - 15ea - Banded Pull Apart - 12r **1** - Negative Pull Ups - 5r - Kick Stand RDL - 12ea - Cable V-Ups - 15r **2** - Db Chest Press - 10r - Gun Slinger Kb Swings - 15r - Dips - 15r **3** - Ski - 1min - Plank Row to Press - 16tot - Weighted Sit Ups - 15r ### 2026-06-19 (Fri) - Build Well **Mobility** - Down Dog to Alt. shin Tap - 12tot - Seated Banded Face Pull - 12r - SL Glute Bridges - 15ea **1** - BB RDL - 12r - Inverted Row - 8-15r - Paloff Press - 12ea **2** - Landmine SA Suitcase R Lunge - 10ea - Alt Floor DB Chest Press - 16tot - Alt. Plank Rows - 20tot **3** - Db Squat & Press - 15r - Alt V-Up to Reg - 10r - KB Swings - 15r ## Friday 8:30 AM - Marcus ### 2026-10-16 (Fri) - Build Well **Mobility** - Good mornings - 10 - Block hip bridge - 20 - Open book - 6ea **1** - BB RDL - 10 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Devils press - 10 - Copenhagen tuck - 12ea ### 2026-10-09 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot - Russian twist - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - 1/2 kneeling SA OH press - 12ea - Banded leg lowers - 12 ### 2026-10-02 (Fri) - Build Well **Mobility** - Inverted KB Dead Bug - 10ea - Half Kneeling Alt Hip/ Ham Switch - 6ea (12tot) - Superman w/ Arm Circles - 8r **1** - BB RDL to Bent Over Row - (1:1) 12r - SS Step Up w/ Plate Twist - 15ea - Bicycles - 60r **2** - Landmine Half Kneeling Shoulder Press - 10-12ea - Row - 300m - Banded Bicep Curls - 15-20r **3** - Db Chest Fly - 12r - Weighted Hollow Hold Leg Raises - 12-15 - SA KB Swing - 12ea ### 2026-09-25 (Fri) - Build Well **Mobility** - Sticker Stir the pot - 8ea - Stick RDL - 10ea - Seated Banded Face Pulls - 15r **1** - BB Bent Over Rows - 12r - Ab Roller - 8-12 or Plank 1min - Sa KB Clean to DA Catch - 10ea **2** - DB Chest Fly - 15r - Row - 1min - Plate Snatch - 15r **3** - Half Kneeling Wood Chop - 12ea - Alt. Weighted Step up - 20tot - Weighted Sit Up - 12r ### 2026-09-18 (Fri) - Build Well **Mobility** - Squat + twist - 6 - 90/90 reach - 8ea - Cat cow - 8 **1** - DB RDL (1.25 reps) - 10 - Face pull - 12 - Paloff twist - 10ea **2** - KB clean to squat - 15 - KB alt gorilla row - 16tot - Banded mountain climbers - 20tot **3** - Reverse lunge w/ rotation - 10ea - Swing curl to neg push press - 10 - Ski - 90 sec ### 2026-09-11 (Fri) - Build Well **Mobility** - Down Dog Alt. Shin Tap - 12tot - Stick RDL - 8ea - Alt Dead Bug - 16tot **1** - Elevated Landmine Deadlift -12r - TRX Face Pull - 15r - Cable Cruch w/ Knee Tuck - 12r **2** - Db Chest Fly - 12r - Step Up w/ Plate Twist - 10ea - Slider Knee Tuck - 15-20r **3** - Kb Alt Gorilla Row - 16tot - Standing Woodchop - 16tot - Banded Overhead Tricep Extension - 15tot ### 2026-09-04 (Fri) - Build Well **Mobility** - Frog Rocks - 10r - Banded Clam Shells - 12ea - Stick Standing Oblique Stretch - 10ea **1** - BB Incline Press - 10r - Half Kneeling SA Reaching Row - 12ea - Crunch w/ Knee Tuck - 15r **2** - KB Gorilla Row - 12r - Med Ball Wall Ball - 15r - Elbow Plank - 1 min **3** - DB RDL - 10r - DB Lateral Raises - 12r - Burpee - 8r 😁 ### 2026-08-28 (Fri) - Build Well **Mobility** - Quadraped SS Arm Reach Through - 6ea - HK to RDL w/ Reach - 8ea - Alt Kb Halo - 12tot **1** - BB Chest Press - 8 - 10r - Seated Lat Pull Down - 12r - SS Russian Twist - 15ea **2** - DB Kick Stand RDL - 10ea - SS DB Waiters March - 12tot ea - Suitcase Sit Up - 12r **3** - KB Clean to Squat - 12r - Walk Out to Push Up - 8r - Hollow Hold Flutter Kicks - 50tot ### 2026-08-21 (Fri) - Build Well **Mobility** - Half Kneeling Good Morning - 10ea - Banded Glute Bridges - 20r - Banded 2 way Pull Apart - 8ea **1** - BB Incline Press - 10r - DB SL RDL - 12ea - Cable Tricep Extention - 15r **2** - Bench SA Row - 10ea - Kb Squat to Press - 15r - V- Ups - 15r **3** - Kb Squat thrust w/ Deadlift - 10r - Sit Up To Stand - 12r - Banded Face Pull - 20r ### 2026-08-07 (Fri) - Build Well **Mobility** - Stick Stir the Pot - 8ea - Half Kneeling Good Morning - 8ea - Depth Goblet Squat w/ Pause - 10r **1** - BB R Lunge - 10ea - DB Lat Raises - 12r - Weighted Sit Up - 12r **2** - Landmine Bent Over Row - 12r - DB Bicep Curls - 12r - Inverted Kb Deadbug - 12ea **3** - DB Chest Fly - 12r - Farmers March - 24tot - Ski - 250m ### 2026-07-31 (Fri) - Build Well **Mobility** - Clam Shell - 12ea - Seated Banded Face Pull - 12r - Squats w/ Twist - 5r **1** - Landmine Elevated Toe SA RDL - 12ea - Cable Rows - 15r - Hanging Knee Tuck - 15-20r **2** - Db Chest Press - 8r - Rows - 300m - Weighted Sit Ups - 15r **3** - Forward Lunge w/ Plate Twist - 12ea - Db Lateral Raise - 12r - KB Around the World - 16tot ### 2026-07-24 (Fri) - Build Well **Mobility** - Stick Oblique Press - 10ea - Superman w/ Arm Tuck - 12r - "L" Crunches - 12ea **1** - TRX Inverted Row - 8 - 12r - Db RDL - 10r - Supine Banded Knee Tuck - 15r **2** - R Lunge to Step Up - 8ea - DB Bench Pull Over - 12r - DB Bicep Curl - 12r **3** - Ski - 250m - Wall Sit w/ Plate Press - 20r - SS Farmers March - 15ea ### 2026-07-17 (Fri) - Build Well **Mobility** - Seated 90/90 w/ Raise - 12tot - Down Dog Hip Opener - 6e - Banded Circles - 8ea **1** - Landmine Deadlift - 12r - Cable Rotating Press - 12ea - Cable Tricep Extension - 15r **2** - SA Rows - 10ea - Hip flexor sit up - 10ea - Seated Arnold Press - 10r **3** - Step Up w/ Plate Twist - 10ea - Push Up - 12r - Med Ball Hollow hold Knee Tucks - 15r ### 2026-07-10 (Fri) - Build Well **Mobility** - Glute Bridge Leg Raise - 10ea - Dive Bomber Push up -6r - Laying Figure 4 Leg Drop - 6ea **1** - BB Incline Press - 10r - KB SA Racked Squat - 10ea - Russian Twist - 30tot **2** - DB Bent Over Row - 12r - Wall Ball - 15r - Plank DB Pass Through - 20tot **3** - DB F/R Lunges - 8ea - Ski - 1min - KB Alt Curl to Halo - 12tot ### 2026-07-03 (Fri) - Build Well **Mobility** - SS Quadraped Arm Reach Through - 8ea - Pancake Stretch - 8r - Stick Back Hyperextension - 8r **1** - BB Deadlift - 12r - Cable Straight Arm Pull Down - 12r - Hanging Knee Tucks - 15-20r - Cable Tricep Ext. - 15r **2** - DB Incline Chest Press - 10r - Slider Side Lunge - 10ea - Ab Roller - 10r **3** - Renegade Row to Stand - 8r - Kneeling KB Halo - 16tot - DB Overhead Tricep Extension - 12r ### 2026-06-26 (Fri) - Build Well **Mobility** - Deadbug - 16tot - SL Glute Bridge - 15ea - Banded Pull Apart - 12r **1** - Negative Pull Ups - 5r or Lat Pull down - 12r - Kick Stand RDL - 12ea - Cable V-Ups - 15r **2** - Db Chest Press - 10r - Gun Slinger Kb Swings - 15r - Dips - 15r **3** - Ski - 1min - Plank Row to Press - 16tot - Weighted Sit Ups - 15r ### 2026-06-19 (Fri) - Build Well **Mobility** - Down Dog to Alt. shin Tap - 12tot - Seated Banded Face Pull - 12r - SL Glute Bridges - 15ea **1** - BB RDL - 12r - Inverted Row - 8-15r - Paloff Press - 12ea **2** - Landmine SA Suitcase R Lunge - 10ea - Alt Floor DB Chest Press - 16tot - Alt. Plank Rows - 20tot **3** - Db Squat & Press - 15r - Alt V-Up to Reg - 10r - KB Swings - 15r ## Friday 9:30 AM - Jordan ### 2026-10-30 (Fri) - Build Well **Mobility** - Good mornings - 10 - Cat cow - 10 - 90/90s - 16tot **1** - BB RDL - 10 - SA Seated row (pause) - 12 - Iso crunch w/ alt leg lower - 20tot **2** - KB offset split squat - 10ea - Seated overhead press - 10 - Plank pull through - 20tot **3** - Cross-over step up - 10ea - SA KB clean - 8ea - Russian bicycle - 20tot ### 2026-10-23 (Fri) - Build Well **Mobility** - Squat + knee drop - 6 sets - 1/2 kneeling GMs + thread 10 **1** - Curtsy lunge - 10ea - Squat + SA lat pull - 10ea - Cable front raise - 10 **2** - Front rack DA KB squat - 10 - KB hip to halo - 16tot - Alt SA KB swing - 20tot - Banded SLOW MCs - 20tot **3** - DA DB RDL - 12 - SA Push press + 4 march - 8x ea - Butterfly sit up - 12/Crunch - 24 ### 2026-10-16 (Fri) - Build Well **Mobility** - Good mornings - 10 - Block hip bridge - 20 - Open book - 6ea **1** - BB RDL - 10 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Devils press - 10 - Copenhagen tuck - 12ea ### 2026-10-09 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot - Russian twist - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - 1/2 kneeling SA OH press - 12ea - Banded leg lowers - 12 ### 2026-10-02 (Fri) - Build Well **Mobility** - Alt 90/90 with lift - 16tot - Plank to downdog twist - 12tot - Squat to fold - 10 **1** - KB RDL - 12 - SA lat pull down - 10ea - Slider body saw - 12 **2** - SL weighted hip thrust - 12ea - Chest press - 10 - Boat KB pass - 16tot **3** - Goblet squat (3:1) - 10 - SA push press - 10ea - Side plank clamshell - 12ea ### 2026-09-25 (Fri) - Build Well **Mobility** - Hamstring stretch - 30sec ea - 90/90 reach - 12tot - Plank down dog twist - 12tot **1** - BB RDL (3:1) - 10 - Squat + SA lat pull down - 10ea - Kneeling rollout - 12 **2** - Bulgarian split squat w/ twist - 10ea - Chest fly - 10 - SA sit up - 8ea **3** - X-over step up - 10ea - Supported row - 10ea - Ski - 1min ### 2026-09-18 (Fri) - Build Well **Mobility** - Squat + twist - 6 - 90/90 reach - 8ea - Cat cow - 8 **1** - DB RDL (1.25 reps) - 10 - Face pull - 12 - Paloff twist - 10ea **2** - KB clean to squat - 15 - KB alt gorilla row - 16tot - Banded mountain climbers - 20tot **3** - Reverse lunge w/ rotation - 10ea - Swing curl to neg push press - 10 - Ski - 90 sec ### 2026-09-11 (Fri) - Build Well **Mobility** - 90/90s - 10ea - Banded pull aparts - 12 - SL glute bridge - 10ea **1** - Sumo squats - 12 - Narrow grip lat pull down - 10 - Hanging tuck up / tuck up - 12 - Plank tap out - 20tot **2** - KS RDL - 10ea - KB push up to shoulder tap - 8ea - Sit up to stand up - 10 **3** - Step ups - 10ea - Plank row - 10ea - Russian bicycle - 20tot ### 2026-09-04 (Fri) - Build Well **Mobility** - Good mornings - 10 - Windmills - 8ea - Squat + twist - 6 **1** - BB RDL - 10 - Cable bicep curls - 12 - SA weighted sit ups - 8ea **2** - High/low KB split squat - 10ea - Wall balls - 15 - Med ball MCs - 20tot **3** - Ski - 45sec - Neg push ups - 10 - Sit ups - 15 ### 2026-08-28 (Fri) - Build Well **Mobility** - Quadraped SS Arm Reach Through - 6ea - HK to RDL w/ Reach - 8ea - Alt Kb Halo - 12tot **1** - BB Chest Press - 8 - 10r - Seated Lat Pull Down - 12r - SS Russian Twist - 15ea **2** - DB Kick Stand RDL - 10ea - SS DB Waiters March - 12tot ea - Suitcase Sit Up - 12r **3** - KB Clean to Squat - 12r - Walk Out to Push Up - 8r - Hollow Hold Flutter Kicks - 50tot ### 2026-08-21 (Fri) - Build Well **Mobility** - Banded arm circles - 10 - OH squats - 12 - Good mornings - 10 **1** - KB deadlift- 12 - SA lat pull down - 10ea - Hanging knee tuck - 12 **2** - Curtsy lunges - 12ea - Weighted squat thrust - 10 - Plank pull through - 16tot **3** - Goblet squats - 12 - Alt DB snatch - 16tot - Weighted sit up - 12 ### 2026-08-14 (Fri) - Build Well **Mobility** - Cossack squat - 8 ea - Stir the pot - 10ea - SL RDL - 8ea **1** - Sumo squat - 15 - Push/pull - 10ea - Banded leg lowers - 15 **2** - Bulgarian split squat - 10ea - Bench plank row - 10ea - Boat KB pass - 16tot **3** - SL RDL to knee drive - 10ea - Hip bridge alt chest press - 16tot - Russian twist - 20tot ### 2026-08-07 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing bicycle - 16tot - Banded pull aparts 2 ways - 10ea **1** - Chin up - 8-10 - Belt squat RDL - 10 - Plate dead bug - 20tot **2** - Wall balls - 15 - Hip bridge alt chest press - 20tot - Med ball crunches - 20 **3** - Rev lunge w/ twist - 10ea - SA bent over row - 10ea - Tuck + pike - 8 sets ### 2026-07-31 (Fri) - Build Well **Mobility** - Good morning - 10 - Squat + twist - 6 - Lock clamshell - 12ea **1** - Rev lunge w/ rotation - 12ea - Seated row - 12 - Hanging knee tuck - 12 **2** - Clean + squat - 12 - Alt Gorilla row - 16tot - KB dead bug - 20tot **3** - Goblet squat - 12 - Ski - 250m - Walk out to push up - 8 ### 2026-07-24 (Fri) - Build Well **Mobility** - Good mornings - 10 - TSpine rotation - 8ea - Down dog twists - 8ea **1** - KS deadlift - 10ea - Seaded row (pause) - 12 - Kneeling ab roll out - 12 **2** - Bulgarian SS - 10ea - Push ups - 12 - Alt bench hip bridge march - 20tot **3** - Push press (slow neg) - 12 - Wall sit w/ bicep curls - 15 - Ski 250m ### 2026-07-17 (Fri) - Build Well **Mobility** - Good mornings - 10 - Squat + twist - 8 - Hip airplanes - 6ea **1** - KS Suitcase squat - 10ea - Walk out to push up - 8 - Mountain climbers - 24tot slow OR 50tot fast **2** - Bench KS deadlift - 12ea - Skull crushers - 12 - Boat KB pass - 16tot **3** - DA DB Snatch - 8 - Goblet cursty lunge - 10ea - Sit up w/ rotation - 16 tot ### 2026-07-03 (Fri) - Build Well **Mobility** - Banded arm circles - 10 - Banded overhead squat - 10 - Windmills - 6ea **1** - Kickstand RDL + row - 10ea - Kneeling SA Arnold press - 10ea - Hanging alt knee tuck - 16tot **2** - Med ball burpee - 10 - Bear plank birddog ball roll - 15ea - Med ball sit up pass - 10 **3** - Ski - 250m - Goblet squat - 15 - Walk out push up - 8 ### 2026-06-26 (Fri) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - Bicycle crunches - 20 **1** - Goblet squat - 10 - Seated row – 10 - Half kneeling wood chop – 12 **2** - KB deadlift - 12 - SA Arnold press - 10ea - Plank heel drop - 24tot **3** - SL hip thrust - 10ea - Chest fly – 12 - Bird dog knee tuck - 12ea ### 2026-06-19 (Fri) - Build Well **Mobility** - Banded shoulder circles - 10 - Good mornings - 10 - Plank shoulder taps - 20 **1** - BB hip thrust - 10 - Split squat rotational row - 10ea - Plank pull though - 20tot **2** - KB deadlift - 12 - Alt chest press - 16tot - Tuck + pike - 6sets **3** - Ski - 250m - DB around the world - 10 - Toe taps - 20 ## Friday 12:30 PM - Jordan ### 2026-10-30 (Fri) - Build Well **Mobility** - Good mornings - 10 - Cat cow - 10 - 90/90s - 16tot **1** - BB RDL - 10 - SA Seated row (pause) - 12 - Iso crunch w/ alt leg lower - 20tot **2** - KB offset split squat - 10ea - Seated overhead press - 10 - Plank pull through - 20tot **3** - Cross-over step up - 10ea - SA KB clean - 8ea - Russian bicycle - 20tot ### 2026-10-23 (Fri) - Build Well **Mobility** - Squat + knee drop - 6 sets - 1/2 kneeling GMs + thread 10 **1** - Curtsy lunge - 10ea - Squat + SA lat pull - 10ea - Cable front raise - 10 **2** - Front rack DA KB squat - 10 - KB hip to halo - 16tot - Alt SA KB swing - 20tot - Banded SLOW MCs - 20tot **3** - DA DB RDL - 12 - SA Push press + 4 march - 8x ea - Butterfly sit up - 12/Crunch - 24 ### 2026-10-16 (Fri) - Build Well **Mobility** - Good mornings - 10 - Squat + twist - 6 sets - Banded arm circles - 10 **1** - KB RDL - 12 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Ski - 250m - Side plank knee tuck - 10ea ### 2026-10-09 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot - Russian twist - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - 1/2 kneeling SA OH press - 12ea - Banded leg lowers - 12 ### 2026-10-02 (Fri) - Build Well **Mobility** - Alt 90/90 with lift - 16tot - Plank to downdog twist - 12tot - Squat to fold - 10 **1** - KB RDL - 12 - SA lat pull down - 10ea - Slider body saw - 12 **2** - SL weighted hip thrust - 12ea - Chest press - 10 - Boat KB pass - 16tot **3** - Goblet squat (3:1) - 10 - SA push press - 10ea - Side plank clamshell - 12ea ### 2026-09-25 (Fri) - Build Well **Mobility** - Hamstring rocks - 10ea - 90/90 reach - 12tot - Plank down dog twist - 12tot **1** - BB RDL (3:1) - 10 - Squat + SA lat pull down - 10ea - Kneeling rollout - 12 **2** - Bulgarian split squat w/ twist - 10ea - Chest fly - 10 - SA sit up - 8ea **3** - Step ups - 10ea - Supported row - 10ea - Ski - 1min ### 2026-09-18 (Fri) - Build Well **Mobility** - Squat + twist - 6 - 90/90 reach - 8ea - Cat cow - 8 **1** - DB RDL (1.25 reps) - 10 - Face pull - 12 - Paloff twist - 10ea **2** - KB clean to squat - 15 - KB alt gorilla row - 16tot - Banded mountain climbers - 20tot **3** - Reverse lunge w/ rotation - 10ea - Swing curl to neg push press - 10 - Ski - 90 sec ### 2026-09-11 (Fri) - Build Well **Mobility** - Squat + twist - 6sets - Banded pull aparts - 12 - Walk out to plank - 4 **1** - Sumo squats - 12 - Narrow grip lat pull down - 10 - Hanging tuck up / tuck up - 12 - Plank tap out - 20tot **2** - KS RDL - 10ea - KB push up to shoulder tap - 8ea - Sit up to stand up - 10 **3** - Step ups - 10ea - Plank row - 10ea - Russian bicycle - 20tot ### 2026-09-04 (Fri) - Build Well **Mobility** - Squat + twist - 6 - Good mornings - 10 - Standing hip circles - 6ea **1** - Goblet squat - 10 - Seated row - 12 - Alt sit up + twist - 16tot **2** - KB deadlift - 12 - Alt chest press in hip bridge - 20tot - Plank pull through - 20tot **3** - Reverse lunges - 10ea - Neg push ups - 10 - Russian twist - 20tot ### 2026-08-14 (Fri) - Build Well **Mobility** - Cossack squat - 8 ea - Stir the pot - 10ea - SL RDL - 8ea **1** - Sumo squat - 15 - Push/pull - 10ea - Banded leg lowers - 15 **2** - Bulgarian split squat - 10ea - Bench plank row - 10ea - Boat KB pass - 16tot **3** - SL RDL to knee drive - 10ea - Hip bridge alt chest press - 16tot - Russian twist - 20tot ### 2026-08-07 (Fri) - Build Well **Mobility** - Good mornings - 10 - Standing bicycle - 16tot - Banded pull aparts 2 ways - 10ea **1** - Tricep extensions - 12 - Belt squat RDL - 10 - Plate dead bug - 20tot **2** - Wall balls - 15 - Hip bridge alt chest press - 20tot - Med ball crunches - 20 **3** - Rev lunge w/ twist - 10ea - SA bent over row - 10ea - Forearm plank heel drop- 20tot ### 2026-07-31 (Fri) - Build Well **Mobility** - Good morning - 10 - Squat + twist - 6 - Plank (30 sec / 1 min) **1** - Rev lunge w/ rotation - 12ea - Seated row - 12 - Side plank hip lower - 12ea **2** - KB deadlift - 12 - Alt Gorilla row - 16tot - KB dead bug - 20tot **3** - Goblet squat - 12 - Ski - 250m - Butterfly sit up (10) / crunch (20) ### 2026-07-24 (Fri) - Build Well **Mobility** - Good mornings - 10 - TSpine rotation - 8ea - Down dog twists - 8ea **1** - SL hip thrust - 10ea - Seated row (pause) - 12 - Kneeling ab roll out - 12 **2** - Bulgarian SS - 10ea - Push ups - 12 - Alt bench hip bridge march - 20tot **3** - Push press (slow neg) - 12 - KS deadlift - 15 - Med ball dead bug - 12ea ### 2026-07-17 (Fri) - Build Well **Mobility** - Good mornings - 10 - Squat + twist - 8 - Hip airplanes - 6ea **1** - KS Suitcase squat - 10ea - Walk out to push up - 8 - Mountain climbers - 24tot slow OR 50tot fast **2** - Bench KS deadlift - 12ea - Skull crushers - 12 - Boat KB pass - 16tot **3** - DA DB Snatch - 8 - Goblet cursty lunge - 10ea - Sit up w/ rotation - 16 tot ### 2026-06-26 (Fri) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - Bicycle crunches - 20 **1** - Goblet squat - 10 - Seated row – 10 - Half kneeling wood chop – 12 **2** - KB deadlift - 12 - SA Arnold press - 10ea - Plank heel drop - 24tot **3** - SL hip thrust - 10ea - Chest fly – 12 - Bird dog knee tuck - 12ea ## Saturday 8:30 AM - Jordan ### 2026-10-31 (Sat) - Build Well **Mobility** - Squat + fold - 8 - YTA lifts - 6 sets - Plank 30sec / 1min **1** - Belt squat - 10 - Narrow lat pull down - 12 - Paloff twist - 10ea - Plank tap out - 24tot **2** - SL hip thrust - 10ea - Skull crushers - 12 - Bird dog knee tuck - 10ea **3** - Ski - 15sec warm up / 30sec max / 15sec recovery / 30sec max - Swing curl to push press - 10 - Side plank knee tuck - 15ea ### 2026-10-24 (Sat) - Build Well **Mobility** - Squat + fold - 10 - YTA lifts - 6 sets - Open books - 6ea **1** - Heel elevated goblet squat - 12 - Squat with rotational row - 10ea - Ab rollout - 12 **2** - Bulgarian twist - 10ea - Alt chest press - 16tot - Bench Russian twist - 20tot **3** - Ski - 30on / 30 off 2x - KB RDL - 12 - Bicycle crunches - 40tot ### 2026-10-17 (Sat) - Build Well **Mobility** - Good mornings - 10 - Squat + twist - 6 sets - Banded arm circles - 10 **1** - KB RDL - 12 - SA lat pull down - 10ea - Weighted sit up - 12 **2** - Bulgarian split squat w/ twist- 10ea - Chest fly - 12 - Supported hip bridge march - 20tot **3** - Goblet squat - 10 - Ski - 250m - Side plank knee tuck - 10ea ### 2026-10-10 (Sat) - Build Well **Mobility** - Good mornings - 10 - Standing angels - 6 - SS Deadbug - 20tot **1** - Back squat - 10 - Neg chin up - 8 - Forearm plank heel drop - 20tot - Russian twist - 20tot **2** - Row - 300m - Elevated rev lunge - 10ea - Sit up to stand up - 12 **3** - KB RDL - 12 - 1/2 kneeling SA OH press - 12ea - Banded leg lowers - 12 ### 2026-10-03 (Sat) - Build Well **Mobility** - Alt 90/90 with lift - 16tot - Plank to downdog twist - 12tot - Squat to fold - 10 **1** - KB RDL - 12 - SA lat pull down - 10ea - Slider body saw - 12 **2** - SL weighted hip thrust - 12ea - Chest press - 10 - Boat KB pass - 16tot **3** - Goblet squat (3:1) - 10 - SA push press - 10ea - Side plank clamshell - 12ea ### 2026-09-26 (Sat) - Build Well **Mobility** - Hamstring rocks - 10ea - 90/90 reach - 12tot - Plank down dog twist - 12tot **1** - BB RDL (3:1) - 10 - Squat + SA lat pull down - 10ea - Kneeling rollout - 12 **2** - Bulgarian split squat w/ twist - 10ea - Chest fly - 10 - SA sit up - 8ea **3** - Step ups - 10ea - Supported row - 10ea - Ski - 1min ### 2026-09-19 (Sat) - Build Well **Mobility** - Open books - 6ea - SL hip bridge - 10ea - Plank 30/45 **1** - Monster walks – 8 - Chest press in hip bridge – 10 - Cable Woodchop - 10ea **2** - Alternating SA deadlifts - 16tot - Bench forearm plank row - 10ea - Bench tuck up - 15 **3** - Suitcase squat - 10 - Alt Bicep curls - 20tot - weighted sit up - 15 - Bonus ski 30on/off ### 2026-09-12 (Sat) - Build Well **Mobility** - Glute biased squat/GM - 10 - Banded arm circles - 10 - Kneeling psoas stretch - 30sec **1** - Belt squat - 12 - Seated SA row - 10ea - Plate OH sit up - 15 **2** - Offset KB rev lunge - 10ea - SA KB clean to push press - 8ea - KB swing to squat - 15 **3** - Ski - 250m - OH Tricep extension - 12 - Banded clamshell side plank - 15ea ### 2026-09-05 (Sat) - Build Well **Mobility** - Good mornings - 10 - Windmills - 8ea - Squat + twist - 6 **1** - BB RDL - 10 - Cable bicep curls - 12 - V-ups (L/R/T) - 6 sets **2** - High/low KB split squat - 10ea - Wall balls - 15 - Med ball MCs - 20tot **3** - Ski - 45sec - Neg push ups - 10 - Sit ups - 15 ### 2026-08-15 (Sat) - Build Well **Mobility** - Cossack squat - 8 ea - Stir the pot - 10ea - SL RDL - 8ea **1** - Sumo squat - 15 - Push/pull - 10ea - Banded leg lowers - 15 **2** - Bulgarian split squat - 10ea - Bench plank row - 10ea - Boat KB pass - 16tot **3** - SL RDL to knee drive - 10ea - Hip bridge alt chest press - 16tot - Russian twist - 20tot ### 2026-08-08 (Sat) - Build Well **Mobility** - Good mornings - 10 - Standing bicycle - 16tot - Palm lifts - 50 **1** - Pull ups - 8-10 - RDL - 10 - Paloff twist - 12ea **2** - Wall ball - 15 - Hip bridge alt chest press - 20tot - Med ball crunches - 20 **3** - Rev lunge w/ twist - 10ea - SA bent over row - 10ea - Tuck + pike - 8 sets ### 2026-08-01 (Sat) - Build Well **Mobility** - Good morning - 10 - Squat + twist - 6 - Bicycle crunches - 24tot **1** - Belt squat - 12 - Straight arm lat pull over - 12 - Side plank hip lower - 12ea **2** - KB clean to squat - 12 - SA KB clean to push press - 8ea - Landmine oblique twist - 20tot **3** - Curtsy lunge - 10ea - Ski - 250m - Plate Deadbug - 20tot ### 2026-07-25 (Sat) - Build Well **Mobility** - Good mornings - 10 - TSpine rotation - 8ea - Down dog twists - 8ea **1** - BB hip thrust - 10ea - Squat + row (pause) - 12 - Weighted sit up - 12 **2** - Bulgarian SS - 10ea - Push ups - 12 - Ab roll out - 15 **3** - Push press (slow neg) - 12 - KB KS deadlift - 10ea - Med ball dead bug - 12ea ### 2026-07-18 (Sat) - Build Well **Mobility** - Good mornings - 10 - Squat + twist - 8 - Hip airplanes - 6ea **1** - KS Suitcase squat - 10ea - Walk out to push up - 8 - Mountain climbers - 24tot slow OR 50tot fast **2** - Bench KS deadlift - 12ea - Birddog row - 10ea - Boat KB pass - 16tot **3** - DA DB Snatch - 8 - Goblet cursty lunge - 10ea - Sit up w/ rotation - 16 tot ### 2026-06-27 (Sat) - Build Well **Mobility** - Floor angels - 8 - SL hip bridge - 12ea - Side plank clamshells - 12 **1** - Elevated rev lunge - 10ea. - Lat pull over - 12 - Paloff press - 10ea **2** - SL squat to bench - 10ea - Bench plank row - 10ea - Kettlebell boat pass - 16tot **3** - 1/2 kneeling woodchop - 10ea - Lateral lunges - 12ea - Overhead farmer March - 24ea ### 2026-06-20 (Sat) - Build Well **Mobility** - Banded shoulder circles - 10 - Good mornings - 10 - Plank shoulder taps - 20 **1** - BB hip thrust - 10 - Split squat rotational row - 10ea - Plank pull though - 20tot **2** - KB deadlift - 12 - Alt chest press - 16tot - Tuck + pike - 6sets **3** - Ski - 250m - Swing curl to push press - 10 - Toe taps - 20