📰 Gym Briefing

Hey everyone,

We are still providing At Home Workouts just like last time, everyone will still have access to Wodify and coaching as you need. Keeping healthy during this time with exercise and diet is super important, please don’t hesitate to reach out if you have any questions or if there is ever anything we can do to help.

To access A Home Wodify workouts select the At Home Workouts option under the program tab. If you have questions please ask.

We will get through this!

Coach Rob


30 Seconds Each
Plate Hops: https://www.youtube.com/watch?v=1zSECvHUxcU
Glute Bridges: https://youtu.be/iRImeYTD2jU
Down Dog: https://www.youtube.com/watch?v=pASLkvDHyxE

Plate or Odd Object Romanian Deadlifts: https://youtu.be/PhLUrAbrAPM
Glute Bridges (Feet on Plate or on odd object)
Shoulder Taps: https://www.youtube.com/watch?v=8QbRiNrLAD8

Plate Ground to Overhead: https://www.youtube.com/watch?v=_zMb2JhL_Eo
Glute Bridge Walkouts: https://youtu.be/gp4VBp8_WSY
Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y

Barbell Warmup Or with PVC or broomstick
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: https://youtu.be/Ff_dtGJKgxM

Front Rack Stretch: 40 Seconds: https://www.youtube.com/watch?v=dg4ckXN2gqE
Barbell Straddle Stretch: 40 Seconds: https://www.youtube.com/watch?v=O1GwH84zxwg

Wrist Stretch: 40 Seconds: https://www.youtube.com/watch?v=kjoVDajRxZ0


DT (At Home) (Time)5 Rounds:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push JerksDumbbells: 50’s/35’s

-Double Dumbbell Deadlifts: https://youtu.be/42c4M-qS1-0
-Single Dumbbell Deadlifts: https://youtu.be/S40eu8aKP18
-Odd Object Deadlifts: https://youtu.be/F_nFVDANaAE
-Single Kettlebell Deadlifts (Between Legs)

-Double Dumbbell Hang Power Cleans (Bells Outside of Legs)
-Single Dumbbell Hang Power Cleans: https://youtu.be/gTyrcBaxcJw
-Odd Object Power Cleans: https://youtu.be/XFG7MQU1uS0
-Russian Kettlebell Swings

-Double Dumbbell Shoulder to Overhead: https://youtu.be/mGKJGg3sot4
-Single Dumbbell Shoulder to Overhead: https://youtu.be/M62dkb6jM-0
-Odd Object Shoulder to Overhead: https://youtu.be/VeN1qUTaeY0
-Full Kettlebell Swings