https://www.vicesfitness.com/thoughts daily 1.0 2026-04-01 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a393cea4-a4ee-442d-b145-2845b58e53a8/landing+page+for+lenus+5.GIF home https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dd031232-695b-4ae0-acca-9e2cfa580153/bridge+website+home+page+3.GIF home https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/04fd3ef4-1832-4bd9-b876-0f251be51a54/equinox+web+site+home+page.GIF home https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7852ed24-1bc1-4001-af2a-97486a96981e/Le+Cape+Weddings+-+The+Ritz+Carlton+Saint+Thomas+VA+Wedding+-+Hesam+and+Mahsa++Day+2+2536-XL+%281%29.jpg https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-z69rs-y2rex monthly 0.5 2026-04-01 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3517d794-c103-492a-aefe-70dbc50e8e03/Long+and+strong+screenshot.jpg home - full body: long and strong - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cc3f35fc-e955-496c-b91f-c03709f1a40b/OH+press+to+rotational+squat+.GIF home - full body: long and strong - Make it stand out OH Press to Rotational Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ec26003f-70a3-4639-a866-73f5fa2c6148/Bent+ove+row+w%3A+rotation.GIF home - full body: long and strong - Make it stand out Bent over Row with Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3914027c-80fd-4295-9dff-b7ae7e6d513e/side+bends.GIF home - full body: long and strong - Make it stand out Side Bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dd605157-5785-43ac-97a0-32772331f6cf/Curtsy.GIF home - full body: long and strong - Make it stand out Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/adf97036-101d-475d-ad91-bca918a1df4b/push+up+to+T+rotation.GIF home - full body: long and strong - Make it stand out Push up to T Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bf270bc4-0bc3-46eb-97e9-8a5ead4e0ef3/DB+crunch.GIF home - full body: long and strong - Make it stand out DB Crunch https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-l72dm monthly 0.5 2026-03-18 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2a91d57b-91f3-400a-9b04-04bdeb11575e/august+2024+2+x+8+full+body+table.jpg home - full body: 2 x 8 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b487ac10-11de-4bdb-ad49-419ff8304685/Clean+and+press.GIF home - full body: 2 x 8 - Make it stand out Clean and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/27cffde2-fc23-4975-9059-de189395f708/SLDL+ISO+Row.GIF home - full body: 2 x 8 - Make it stand out SLDL ISO Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3683035d-2bd8-49fb-946f-0fc75be9fb8f/SA+Chest+press+w%3A+opposite+leg+lower.GIF home - full body: 2 x 8 - Make it stand out Single Arm Chest Press w/ Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/694af737-ccde-4f3d-be12-91e802195c10/Goblet+Squat.GIF home - full body: 2 x 8 - Make it stand out Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f756b25b-5714-4ee6-859b-b6e83ff749d0/Alternating+Bicep+Curl.GIF home - full body: 2 x 8 - Make it stand out Alternating Bicep Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5ea9a531-d60a-44ee-89d6-85ef455502f0/Hollow+Hold+nosebreakers.GIF home - full body: 2 x 8 - Make it stand out Hollow Hold Nosebreakers https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-mnhxs-xzhmx-d2mda-dm72f monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9142bab4-91e8-410a-883a-31adb287a11a/FIE+Intermediate+2026+screenshot.png home - F.I.E. Intermediate Sample - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b703378f-9e8f-4058-b085-51645e06417b/Goblet+Squat+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/150750ce-a72a-4c9f-8e90-55b11680721f/Bench+Supported+Row+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Bent Over Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/798f1d13-78ab-47df-8833-b2f15c7cd754/OH+ISO+Dead+Bug+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out OH ISO DB Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/20f84763-6db9-419e-8dd5-3a02773fedc8/Bench+Supported+SLDL+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Bench Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/318e877b-332b-4204-aebf-18ed0823c1dd/Seated+Shoulder%3AMilitary+Press+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Seated Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b0ddc92b-036a-4245-bf92-fe72230282f7/Alternating+Bicep+Curl+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Alternating Bicep Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0233a7c8-09ee-4c43-99d2-42e0ef9e4616/Overhead+Tricep+Extension+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out DB Overhead Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bd9da745-a036-4e0b-aad4-b81a6f9f0e07/Side+Plank+Hip+Lifts+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Side Plank Hip Lifts https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b37c995c-4fbc-489a-83b0-ff70bf895ac0/Flutters+GIF.GIF home - F.I.E. Intermediate Sample - Make it stand out Flutters https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-mnhxs-xzhmx-d2mda monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/59d18432-0a36-4661-b26a-0369d4e9705d/2+x+4+screenshot.jpg home - full body: 2 x 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cdc59f80-6e70-4f2d-a0a0-b725c03ff6a8/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bulgarian Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ea8118b9-8ae3-48e7-955d-9a60d58682b2/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bent Over Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/509ddc75-1e5c-4c2b-9132-6bd6f8406ef7/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out DB Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dcff1a61-a9f1-41ed-9abf-5a9389bb4f70/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d0ce04b4-39b6-468b-a124-759b503d45ac/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b4b3cec-c04b-40ff-be98-740e8a1f74b4/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/41df51a9-14a2-477c-b574-b5f42b49dd1b/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Russian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0b6a5de5-dd0e-47e7-b800-b7d966573c61/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Hip Airplanes https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-7kcw5-s8xt5 monthly 0.5 2025-10-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/48c4b8d9-c657-4859-9c29-9cfa8c77e474/merry+thicccmass+M1A.jpg home - butt stuff: merry thicccmass sample workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/39cd0e49-3930-458a-94c0-01db45728c2c/Quad+Pull.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/31be5fcc-63e5-41b3-a50e-4e1416e40648/Knee+Hug.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5d87e4dc-cb71-4c5f-b48b-eecf45d87124/Figure+4+Glute+Stretch.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7484d84e-02e1-423e-9fe9-96bd58eb5aff/Inverted+Hamstring.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bd2a4a9b-bf5d-4a69-b1a8-090e55a359e5/Worlds+Greatest.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0b5c8301-c3ce-44a7-95c3-2d86f35eab6b/GMP_U2F2ZUdIMD home - butt stuff: merry thicccmass sample workout - Make it stand out Barbell Bulgarian https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/99e15a00-5f01-464b-a32d-3a3675ae164b/GMP_U2F2ZUdIMD home - butt stuff: merry thicccmass sample workout - Make it stand out Reverse Crunch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2dd5f2d0-766d-4844-87ed-0364ead10125/Curtsy.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out DB curtsy https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c0067059-4ea2-4f2b-841d-6c3aae23c72a/towel+hamstring+curl.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Towel Hamstring Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f39ffd0b-d0c9-484d-af41-1a3c70f69263/Oblique+Sit.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Vices Clamshells (can add weight or use abduction machine) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d2179ba8-89df-4b6b-8d95-66b1c9530e30/single+leg+db+hip+thrust.GIF home - butt stuff: merry thicccmass sample workout - Make it stand out Single leg DB hip thrust https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-7kcw5 monthly 0.5 2025-10-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ca5b186b-6162-4c76-9a47-c811915a4cec/cheek+to+cheek+screenshot.jpg home - butt stuff: cheek to cheek - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/39cd0e49-3930-458a-94c0-01db45728c2c/Quad+Pull.GIF home - butt stuff: cheek to cheek - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/31be5fcc-63e5-41b3-a50e-4e1416e40648/Knee+Hug.GIF home - butt stuff: cheek to cheek - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5d87e4dc-cb71-4c5f-b48b-eecf45d87124/Figure+4+Glute+Stretch.GIF home - butt stuff: cheek to cheek - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7484d84e-02e1-423e-9fe9-96bd58eb5aff/Inverted+Hamstring.GIF home - butt stuff: cheek to cheek - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bd2a4a9b-bf5d-4a69-b1a8-090e55a359e5/Worlds+Greatest.GIF home - butt stuff: cheek to cheek - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ff36b977-1df0-42c0-9b03-008fc0eca91a/Barbell+BUlgarian.GIF home - butt stuff: cheek to cheek - Make it stand out Barbell Bulgarian https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ab9abc6a-76a8-4411-8ed1-e678112460ff/Reverse+Crunch.GIF home - butt stuff: cheek to cheek - Make it stand out Reverse Crunch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/393def8a-fee5-45d0-b4ef-17418b887e15/staggered+deadlift.GIF home - butt stuff: cheek to cheek - Make it stand out Kickstand DB Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0e1f92bb-475d-4aa5-bce5-2235e1b7b049/leg+lowers.GIF home - butt stuff: cheek to cheek - Make it stand out Leg Lowers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f39ffd0b-d0c9-484d-af41-1a3c70f69263/Oblique+Sit.GIF home - butt stuff: cheek to cheek - Make it stand out Vices Clamshells (if you don’t have abduction machine) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4cbc203b-d0b6-4e04-9630-e65d3e7b5f97/reverse+lunge.GIF home - butt stuff: cheek to cheek - Make it stand out Reverse lunge (for some reason didn’t have a walking lunge video/gif oops) https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-mnhxs-xzhmx-a4x5h monthly 0.5 2025-06-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/59d18432-0a36-4661-b26a-0369d4e9705d/2+x+4+screenshot.jpg home - full body: 2 x 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cdc59f80-6e70-4f2d-a0a0-b725c03ff6a8/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bulgarian Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ea8118b9-8ae3-48e7-955d-9a60d58682b2/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bent Over Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/509ddc75-1e5c-4c2b-9132-6bd6f8406ef7/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out DB Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dcff1a61-a9f1-41ed-9abf-5a9389bb4f70/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d0ce04b4-39b6-468b-a124-759b503d45ac/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b4b3cec-c04b-40ff-be98-740e8a1f74b4/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/41df51a9-14a2-477c-b574-b5f42b49dd1b/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Russian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0b6a5de5-dd0e-47e7-b800-b7d966573c61/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Hip Airplanes https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-z69rs-bc64h monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/24e46e0d-c62b-4403-a613-411d800f5ba8/putting+the+ow+in+power+screenshot.jpg home - full body: put the ow in power - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae-z69rs monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3517d794-c103-492a-aefe-70dbc50e8e03/Long+and+strong+screenshot.jpg home - full body: long and strong - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cc3f35fc-e955-496c-b91f-c03709f1a40b/OH+press+to+rotational+squat+.GIF home - full body: long and strong - Make it stand out OH Press to Rotational Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ec26003f-70a3-4639-a866-73f5fa2c6148/Bent+ove+row+w%3A+rotation.GIF home - full body: long and strong - Make it stand out Bent over Row with Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3914027c-80fd-4295-9dff-b7ae7e6d513e/side+bends.GIF home - full body: long and strong - Make it stand out Side Bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dd605157-5785-43ac-97a0-32772331f6cf/Curtsy.GIF home - full body: long and strong - Make it stand out Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/adf97036-101d-475d-ad91-bca918a1df4b/push+up+to+T+rotation.GIF home - full body: long and strong - Make it stand out Push up to T Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bf270bc4-0bc3-46eb-97e9-8a5ead4e0ef3/DB+crunch.GIF home - full body: long and strong - Make it stand out DB Crunch https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d-yrzae monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2a91d57b-91f3-400a-9b04-04bdeb11575e/august+2024+2+x+8+full+body+table.jpg home - full body: 2 x 8 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b487ac10-11de-4bdb-ad49-419ff8304685/Clean+and+press.GIF home - full body: 2 x 8 - Make it stand out Clean and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/27cffde2-fc23-4975-9059-de189395f708/SLDL+ISO+Row.GIF home - full body: 2 x 8 - Make it stand out SLDL ISO Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3683035d-2bd8-49fb-946f-0fc75be9fb8f/SA+Chest+press+w%3A+opposite+leg+lower.GIF home - full body: 2 x 8 - Make it stand out Single Arm Chest Press w/ Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/694af737-ccde-4f3d-be12-91e802195c10/Goblet+Squat.GIF home - full body: 2 x 8 - Make it stand out Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f756b25b-5714-4ee6-859b-b6e83ff749d0/Alternating+Bicep+Curl.GIF home - full body: 2 x 8 - Make it stand out Alternating Bicep Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5ea9a531-d60a-44ee-89d6-85ef455502f0/Hollow+Hold+nosebreakers.GIF home - full body: 2 x 8 - Make it stand out Hollow Hold Nosebreakers https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2-25a6d monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ce8c59b2-f16e-41d1-9061-1326cc9b10c8/time+is+money+screenshot.jpg home - time is money - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/77c1fb44-ecaa-498d-9df2-b8dd0dd1a12d/db+deadlift.GIF home - time is money - Make it stand out DB Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/09cbbb28-3351-4495-8ce8-2d3f58e00099/db+chest+press.GIF home - time is money - Make it stand out DB Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/124dc931-7f05-4d0d-9c3a-7e12f21e43a0/overhead+dead+bug.GIF home - time is money - Make it stand out Overhead Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6939f8f2-d791-42bd-8e1b-f0ef318cfa28/bulgarian+SS+Gif.GIF home - time is money - Make it stand out Bulgarian Split Squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/390c2c6c-c290-423f-a9a4-e6d5757e0ffe/bench+supported+bentover+row.GIF home - time is money - Make it stand out Bench Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1459f823-c2ad-4bb9-bbb7-8085addec8a3/side+plank+hip+lifts.GIF home - time is money - Make it stand out Side Plank Hip Lifts https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/050cafb1-0530-45ad-bb15-793c9d609880/nose+breakers.GIF home - time is money - Make it stand out Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/90ac7264-7b1f-4512-9b11-60ec1238b989/alternating+bicep+curl.GIF home - time is money - Make it stand out Alternating Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6c6d7ead-2f4d-4ecd-83f1-9b91d04b6e28/lateral+raise.GIF home - time is money - Make it stand out Lateral Raises https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-mnhxs-xzhmx monthly 0.5 2025-06-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/59d18432-0a36-4661-b26a-0369d4e9705d/2+x+4+screenshot.jpg home - full body: 2 x 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cdc59f80-6e70-4f2d-a0a0-b725c03ff6a8/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bulgarian Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ea8118b9-8ae3-48e7-955d-9a60d58682b2/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Bent Over Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/509ddc75-1e5c-4c2b-9132-6bd6f8406ef7/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out DB Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dcff1a61-a9f1-41ed-9abf-5a9389bb4f70/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d0ce04b4-39b6-468b-a124-759b503d45ac/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b4b3cec-c04b-40ff-be98-740e8a1f74b4/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/41df51a9-14a2-477c-b574-b5f42b49dd1b/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Russian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0b6a5de5-dd0e-47e7-b800-b7d966573c61/GMP_U2F2ZUdIMD home - full body: 2 x 4 - Make it stand out Hip Airplanes https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-mnhxs monthly 0.5 2023-04-25 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0da7bfe0-1ef8-4eeb-9e2e-dea27959bbcf/stop+skipping+legs+screenshot.jpg home - stop skipping legs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2cd8e24a-9a2a-44f8-b814-c8a6f07ade55/Goblet+Squat.GIF home - stop skipping legs - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/72362a69-3596-419f-902e-8b9f3492cd9d/staggered+row.GIF home - stop skipping legs - Make it stand out Staggered Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/537a7ba6-b62a-4359-b8fc-7bf210e6a9ba/v-up.GIF home - stop skipping legs - Make it stand out V-Ups https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/573cd2d5-9607-4776-8b30-d9d203fb4c4f/deep+squat.GIF home - stop skipping legs - Make it stand out Deep Squat Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/352848e4-3a77-493b-8962-544d4b2d3fd8/staggered+deadlift.GIF home - stop skipping legs - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ccf60b23-bbaf-4b89-925c-afeacee47e88/alternating+chest+press+w%3A+opposite+leg+lower.GIF home - stop skipping legs - Make it stand out Alternating Chest Press with Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/471327a4-8204-454b-b00b-13dcb4cd77ab/TK+Side+bends.GIF home - stop skipping legs - Make it stand out Tall Kneeling Side Bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b4247f9a-50b9-4661-ba71-d8c358dd5654/prone+Ws.GIF home - stop skipping legs - Make it stand out Prone Ws https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ab9802ed-de60-47c0-878b-935d0bfa0ab5/TK+single+arm+overhead+tricep+extension.GIF home - stop skipping legs - Make it stand out Tall Kneeling Single Arm Overhead Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/29cca12a-f05a-45eb-b46a-0868772bff20/TK+Curl+and+press.GIF home - stop skipping legs - Make it stand out Tall Kneeling Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0dbfaf1f-3a3d-4156-bd0b-8961056b2d26/Scissors.GIF home - stop skipping legs - Make it stand out Scissors https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-rnp9m monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bc7641c5-4146-45d1-80fc-44687084877b/learn+and+burn.jpg home - learn and burn - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/170f3197-8df8-4a2c-8847-db73848ffd2e/goblet+squats.GIF home - learn and burn - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9797130c-752b-4148-b2c2-00b46dd9132a/knee+supported+row.GIF home - learn and burn - Make it stand out Knee Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/07aefece-6acf-4206-9583-292eb963918f/dead+bug.GIF home - learn and burn - Make it stand out Dead Bugs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d4ee03e9-bb33-4d9a-a3dc-f366b873dc55/glute+bridge.GIF home - learn and burn - Make it stand out Glute Bridges https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b47d8b6-a1b7-4bef-9cc4-32744b7ea821/alternating+chest+press.GIF home - learn and burn - Make it stand out Alternating Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/580296fa-ab58-4838-87e6-d7f806220d07/side+plank.GIF home - learn and burn - Make it stand out Side Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4636e119-d443-4c77-9c64-c88ea8ece97b/tricep+kickbacks.GIF home - learn and burn - Make it stand out Tricep Kickbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a241ebe3-140c-4165-9bec-939e56207450/bicep+curls.GIF home - learn and burn - Make it stand out Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4a7d0a7a-e5cc-4712-9433-8c72dd0f48cb/trunk+stability+rotation.GIF home - learn and burn - Make it stand out Trunk Stability Rotation https://www.vicesfitness.com/thoughts/rump-day-k7y9a monthly 0.5 2022-12-07 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/63f28ee8-4141-45b9-8be2-962ab62e4323/rump+day+screenshot.jpg home - rump day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/91542252-b8cd-435a-b994-3abd338ae3d0/tempo+glute+bridge.GIF home - rump day - Make it stand out TEMPO glute brige https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8096a3ac-2075-4dd4-9938-7859597a0611/cobra.GIF home - rump day - Make it stand out Cobra https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c2274121-1412-4bef-ab8c-975832cf2b68/squat+with+shift.GIF home - rump day - Make it stand out Hip Dominant Squat with Shift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/598ae135-006c-49cb-8710-77a9ad1c33e8/assisted+deep+squat.GIF home - rump day - Make it stand out Assisted Deep Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7fcacaf4-c3aa-42ea-990a-d26abaf0f657/alternating+reverse+lunge.GIF home - rump day - Make it stand out Alternating HINGED reverse lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0cfb3c8a-8553-4e16-ab87-73e9aad6fc97/spicy+clamshell.GIF home - rump day - Make it stand out Spicy Clamshell https://www.vicesfitness.com/thoughts/9-1-1-xjzsn monthly 0.5 2022-11-17 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c7420dbb-497e-4b99-9dd3-ad5bc7fe8224/9-1-1+%282%29+screenshot.jpg home - 9-1-1 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/full-glute-day-kks6y monthly 0.5 2022-10-12 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2521cadc-119b-4e1c-a907-d2e6a858ff0a/ma%24sochist.jpg home - ma$sochist - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830392848-PXQ5ZM65NGVMMGM0DCSG/Trap+Bar+DL+Side+view.GIF home - ma$sochist - Make it stand out Trap Bar Deadlift flat back, no rounding. Hips move back as far as you can with soft knees, and firm pressure on the heels. Core stays braced, and the weight moves by you pressing down into the ground through your heels - not by lifting up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830426053-0N8KI2UOJ8T8HV9HS2FW/KB+Swing.GIF home - ma$sochist - Make it stand out KB Swings An explosive deadlift. All back and forth movement from the hips. Note, not a ton of bend in either the hips or knees, it’s a power exercise. Snap from the hips to move the weight, wait as long as you can for the kettlebell before you you catch it with your hips. Should be violent, not rhythmic https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830477904-UIX8CHHR1WA5E6Y4NLW2/Leg+Lowers.GIF home - ma$sochist - Make it stand out Leg Lowers With both legs as close to 90 as you can have them, lower one leg at a time making sure neither foot/leg rotates outwards. While you lower one leg, try pulling the other closer to your chest actively. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830524593-3F0DNUZJFAWIXGC73VZF/Bulgarian+SS.GIF home - ma$sochist - Make it stand out Bulgarian Split Squats Front leg is doing all the work, use the back leg as a kickstand to sit down and back with firm pressure through your front heel. A forward torso lean makes it more glute dominant. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830553456-Q1URQMYAMDJQF320IEV3/Lateral+Lunge+w%3A+CL+Load.GIF home - ma$sochist - Make it stand out Lateral Lunge This is all about what angle you push into the ground. Both feet pointed straight, as you plant the working leg push your butt back to make it more glute dominant. To return to your original position, push into the ground at an angle away from you (towards the outside edge of your foot). Most of the weight should be pressed through the outside edge of the working heel. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830587696-0I9V8A2CS8J9BP25Y7AA/Hockey+stretch.GIF home - ma$sochist - Make it stand out Hockey Stretch The straight leg is the stretching side typically, just rock back and forth 6-8 times with slow breathing. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830632055-D17022AH9JDEUZ02QST4/Box+Reach+SLDL+w%3A+Lift.GIF home - ma$sochist - Make it stand out Box reaching SLDL Theres a video on my Tiktok/IG explaining this, but the box is both for light support and also cueing to get deeper into the hip of the working leg (the stationary one). With all your weight on the standing leg, and a flat back (no rounding), reach the other leg as far back as you can. Once you’ve reached your limit, lift the leg up, press through the standing leg’s heel, and stand back up by pushing through the ground. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830672437-JA6SOXPRVRWOL8E5CBJW/Spicy+Glute+Bridge.GIF home - ma$sochist - Make it stand out Spicy Glute bridge This one is as fool proof as it gets. Ideally with boxes/benches of the same height but they can be slightly off with no issues. Note that my arms aren’t supporting me, I’m pivoting on my back just below the shoulder blades. Push through the heel on the edge of the box to extend the hips as high as you can. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830706606-BKG2DTK45F7F6KBZIFLN/Oblique+Sit.GIF home - ma$sochist - Make it stand out Clam shell side planks All about the down leg here. Get as much heigh as you can by pushing your bottom knee into the ground and extending your hips all the way forward. The higher you get, the more you should feel a burn in the bottom glute. https://www.vicesfitness.com/thoughts/run-strong-ykrm5 monthly 0.5 2022-10-01 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8f38e162-ca43-4d44-a961-a97bdd4c3aea/Run+strong+screenshot.jpg home - run strong - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ec66ea67-0e04-43bd-8292-6d669f9f1699/Double+to+single+leg+hop.GIF home - run strong - Make it stand out Double to single leg hops https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/525b8633-5d3d-4e36-8943-ae2c2cb6bbc4/SLDL.GIF home - run strong - Make it stand out SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7a90f816-64de-44c1-8da4-3b52372b362d/alternating+chest+press+w+opposite+leg+lower.GIF home - run strong - Make it stand out Alternating chest press w opposite leg lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/89590f0f-5808-4099-8c4b-486abf571228/hip+airplane.GIF home - run strong - Make it stand out Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6767f23c-654f-4429-95c9-e6d22af3f3a6/split+squat.GIF home - run strong - Make it stand out Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/66b1df54-659c-4065-9bcd-3f710a65e391/SLDL+ipsilateral+row.GIF home - run strong - Make it stand out Ipsilateral (same side as down leg) SLDL Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3baae6b8-3263-4127-b6ab-166448413b3e/single+leg+eside+bends.GIF home - run strong - Make it stand out Single leg side bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e623591e-3c6c-4f0a-b231-7f08a5760096/shin+box+switch.GIF home - run strong - Make it stand out Shin box switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8a47a102-c78f-47d6-bbd6-2b68ad048d6b/hamstring+slides.GIF home - run strong - Make it stand out Hamstring Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0e318ffa-6741-43a5-ad4e-78ac8a231313/oblique+sit+with+hip+flexion.GIF home - run strong - Make it stand out Oblique sit ISO w/ hip flexion https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9f9d3c83-7ff9-49b0-958b-2bc986a08ecc/Single+leg+single+arm+reverse+fly.GIF home - run strong - Make it stand out Single leg single arm reverse fly https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd-bn9zs monthly 0.5 2022-09-22 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/224a993d-86a8-4522-b077-4605949f0120/you+kneed+to+see+a+PT.jpg home - you kneed to see a PT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0a0a41b7-14b1-4949-ac0b-ddeb21f9666d/DB+Deadlift.GIF home - you kneed to see a PT - Make it stand out DB Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cbf1b3f6-520b-4b38-9aac-bdf5e231eb4d/Single+Arm+glute+bridge+chest+press.GIF home - you kneed to see a PT - Make it stand out Single Arm Glute Bridge Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c6f8463e-ec8c-44e5-b919-c510d91f04b9/Plank+Saw.GIF home - you kneed to see a PT - Make it stand out Plank Saws https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6284eb2c-0b33-443b-8a73-b76d247ac6ad/Rotational+Plank.GIF home - you kneed to see a PT - Make it stand out Rotational Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/75b88e90-baae-4f38-8cc4-0be865dd6717/Single+leg+Glute+Bridge.GIF home - you kneed to see a PT - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/640f8493-ea83-407a-a1aa-e54164a0d946/Wide+Elbow+Row.GIF home - you kneed to see a PT - Make it stand out Wide Elbow Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/16d3b36c-2340-4328-9c5d-03c90dd6392b/Spicy+Clamshell.GIF home - you kneed to see a PT - Make it stand out Spicy Clamshells https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a56a4724-85f3-4885-96c3-d6fe84033714/Ukranian+Twists.GIF home - you kneed to see a PT - Make it stand out Ukranian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/de8e4415-24f6-4322-941b-0723256bfa70/TK+Alternating+Shoulder+Press.GIF home - you kneed to see a PT - Make it stand out Tall Kneeling Alternating Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/af96cf09-1311-42cc-8163-e3400e96cfa5/Hollow+HOld+Nose+Breakers.GIF home - you kneed to see a PT - Make it stand out Hollow Hold Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/144122ba-7125-461e-9048-5ceb70884bc5/Bicep+Curls.GIF home - you kneed to see a PT - Make it stand out Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7d6862a8-e2fc-40ac-8144-73c5d006622b/Weighted+Leg+Lower.GIF home - you kneed to see a PT - Make it stand out Weighted Leg Lowers https://www.vicesfitness.com/thoughts/homeicron-m7r3l monthly 0.5 2022-08-30 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ee7b379d-dfa0-4e58-b581-237714566f62/homeicron.jpg home - homeicron - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a2fa51aa-b30a-458a-a002-053d17b82e8f/double+leg+to+single+leg+glute+bridge.GIF home - homeicron - Make it stand out Double leg to single leg glute bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e8da2ff7-81c7-46b8-8f5a-0c9d03a4b4e9/half+kneeling+hip+flexor+stretch.GIF home - homeicron - Make it stand out Half kneeling hip flexor stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ef1bacef-b136-423f-9b76-a5c440e3dcb9/power+lateral+lunge.GIF home - homeicron - Make it stand out Power lateral lunges https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/de2aef29-6114-4213-ac4a-ba40dc9081a6/hockey+stretch.GIF home - homeicron - Make it stand out Straight leg hockey stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/77f9bf95-b842-40da-94c0-f0b69a6b7a76/transverse+squat.GIF home - homeicron - Make it stand out Transverse squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e53fb627-d868-4da6-9afb-44a4bb95e425/rotational+plank.GIF home - homeicron - Make it stand out Rotational plank https://www.vicesfitness.com/thoughts/cardio-zones monthly 0.5 2022-08-25 https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-pcmfd monthly 0.5 2022-09-22 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0da7bfe0-1ef8-4eeb-9e2e-dea27959bbcf/stop+skipping+legs+screenshot.jpg home - stop skipping legs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2cd8e24a-9a2a-44f8-b814-c8a6f07ade55/Goblet+Squat.GIF home - stop skipping legs - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/72362a69-3596-419f-902e-8b9f3492cd9d/staggered+row.GIF home - stop skipping legs - Make it stand out Staggered Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/537a7ba6-b62a-4359-b8fc-7bf210e6a9ba/v-up.GIF home - stop skipping legs - Make it stand out V-Ups https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/573cd2d5-9607-4776-8b30-d9d203fb4c4f/deep+squat.GIF home - stop skipping legs - Make it stand out Deep Squat Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/352848e4-3a77-493b-8962-544d4b2d3fd8/staggered+deadlift.GIF home - stop skipping legs - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ccf60b23-bbaf-4b89-925c-afeacee47e88/alternating+chest+press+w%3A+opposite+leg+lower.GIF home - stop skipping legs - Make it stand out Alternating Chest Press with Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/471327a4-8204-454b-b00b-13dcb4cd77ab/TK+Side+bends.GIF home - stop skipping legs - Make it stand out Tall Kneeling Side Bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b4247f9a-50b9-4661-ba71-d8c358dd5654/prone+Ws.GIF home - stop skipping legs - Make it stand out Prone Ws https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ab9802ed-de60-47c0-878b-935d0bfa0ab5/TK+single+arm+overhead+tricep+extension.GIF home - stop skipping legs - Make it stand out Tall Kneeling Single Arm Overhead Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/29cca12a-f05a-45eb-b46a-0868772bff20/TK+Curl+and+press.GIF home - stop skipping legs - Make it stand out Tall Kneeling Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0dbfaf1f-3a3d-4156-bd0b-8961056b2d26/Scissors.GIF home - stop skipping legs - Make it stand out Scissors https://www.vicesfitness.com/thoughts/the-hills-have-thighs-kc8le monthly 0.5 2025-10-17 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626633256810-IZUFUDPL64REZNQCGEFY/hills+have+thighs+image.jpg home - The Hills Have Thighs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/rump-day-2b8eg-crzbd-4xn8y monthly 0.5 2022-07-23 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f47ed039-78ec-4bd3-81bd-57578a168a6c/ab-ra+kadabra.jpg home - ab-ra kadabra - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7e6f5800-ebb3-4f16-ac0b-5ad64ebbb691/towel+slide+out.GIF home - ab-ra kadabra - Make it stand out Towel Slide Outs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4e242429-342f-4454-a1d7-5b4b24dd2e06/side+plank+saw.GIF home - ab-ra kadabra - Make it stand out Side Plank Saws https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1947ed7f-c262-4768-adc2-36c6ae3286d6/pikes.GIF home - ab-ra kadabra - Make it stand out Pikes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/eb298de6-6f2d-4546-bb26-770aadad9e2e/plank+saw.GIF home - ab-ra kadabra - Make it stand out Plank Saw https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/eb766681-dc56-46d3-b50e-ace7f549a649/ukranian+twists.GIF home - ab-ra kadabra - Make it stand out Ukranian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d02e59ac-ea9b-46aa-a350-a43fe41959ee/v-up.GIF home - ab-ra kadabra - Make it stand out V-Ups https://www.vicesfitness.com/thoughts/inflation monthly 0.5 2022-07-13 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/62bc4928-59f3-46d4-8d3f-479b14755309/inflation+screenshot.jpg home - inflation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2e0dd053-8ac4-47e6-a74d-10517685344b/db+chest+press.GIF home - inflation - Make it stand out Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/65df3bb0-115e-4697-a04c-9da924b50e06/bench+supported+bentover+row.GIF home - inflation - Make it stand out Bench Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b1324bd4-080b-4c35-b3af-ec4c52332de9/weighted+russian+twist.GIF home - inflation - Make it stand out Ukranian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7bef3af0-b72d-4c96-a636-fd4b06e4eb75/tall+kneeling+arnold+press.GIF home - inflation - Make it stand out Tall Kneeling Arnold Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3b89abeb-70d1-4f04-9203-240bf7945cca/bentover+reverse+fly.GIF home - inflation - Make it stand out Bentover Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8bec21a6-5628-4fa6-9b78-bd468e3f409d/plank+saw.GIF home - inflation - Make it stand out Plank Saws https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9de3e3e2-0021-4d56-a55c-f0a3f6e03ff3/bicep+curls.GIF home - inflation - Make it stand out Palms Up Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3cb6790f-786b-40fb-8df5-43b1c9e71e2b/alternating+nosebreakers.GIF home - inflation - Make it stand out Alternating Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6c6d7ead-2f4d-4ecd-83f1-9b91d04b6e28/lateral+raise.GIF home - inflation - Make it stand out Lateral Raises https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr-8s4w2 monthly 0.5 2022-07-13 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5cef76ab-c1b9-4eb3-a35b-322b5f5d21ac/learn+and+burn+2.0+screenshot.jpg home - learn and burn 2.0 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/77c1fb44-ecaa-498d-9df2-b8dd0dd1a12d/db+deadlift.GIF home - learn and burn 2.0 - Make it stand out DB Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cca4d2ac-4315-47e2-b923-44e85ebffa4a/half+kneeling+shoulder+press.GIF home - learn and burn 2.0 - Make it stand out Half Kneeling Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0360cbff-1edd-4782-bd2a-5386373f2cdf/front+plank.GIF home - learn and burn 2.0 - Make it stand out Front Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b399eb8-965d-4a92-bb5c-7ae33bc40201/split+squat.GIF home - learn and burn 2.0 - Make it stand out Split Squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/57fab190-279f-4df8-9d5c-3a14f7b8ff18/bench+supported+wide+elbow+row.GIF home - learn and burn 2.0 - Make it stand out Bench Supported Wide Elbow Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f96ccc78-d730-4ed6-8fa4-5290f0ac3b6d/spicy+clamshell.GIF home - learn and burn 2.0 - Make it stand out Spicy Clamshells https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/050cafb1-0530-45ad-bb15-793c9d609880/nose+breakers.GIF home - learn and burn 2.0 - Make it stand out Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/90ac7264-7b1f-4512-9b11-60ec1238b989/alternating+bicep+curl.GIF home - learn and burn 2.0 - Make it stand out Alternating Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6c6d7ead-2f4d-4ecd-83f1-9b91d04b6e28/lateral+raise.GIF home - learn and burn 2.0 - Make it stand out Lateral Raises https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42-9efpr monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bc7641c5-4146-45d1-80fc-44687084877b/learn+and+burn.jpg home - learn and burn - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/170f3197-8df8-4a2c-8847-db73848ffd2e/goblet+squats.GIF home - learn and burn - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9797130c-752b-4148-b2c2-00b46dd9132a/knee+supported+row.GIF home - learn and burn - Make it stand out Knee Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/07aefece-6acf-4206-9583-292eb963918f/dead+bug.GIF home - learn and burn - Make it stand out Dead Bugs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d4ee03e9-bb33-4d9a-a3dc-f366b873dc55/glute+bridge.GIF home - learn and burn - Make it stand out Glute Bridges https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b47d8b6-a1b7-4bef-9cc4-32744b7ea821/alternating+chest+press.GIF home - learn and burn - Make it stand out Alternating Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/580296fa-ab58-4838-87e6-d7f806220d07/side+plank.GIF home - learn and burn - Make it stand out Side Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4636e119-d443-4c77-9c64-c88ea8ece97b/tricep+kickbacks.GIF home - learn and burn - Make it stand out Tricep Kickbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a241ebe3-140c-4165-9bec-939e56207450/bicep+curls.GIF home - learn and burn - Make it stand out Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4a7d0a7a-e5cc-4712-9433-8c72dd0f48cb/trunk+stability+rotation.GIF home - learn and burn - Make it stand out Trunk Stability Rotation https://www.vicesfitness.com/thoughts/rump-day-2b8eg-hb49y monthly 0.5 2022-05-25 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6d31f56e-f87f-46d9-8051-85e1f0eb5bb6/gimme+gimme+gimme+some+cheek.jpg home - gimme gimme gimme some cheek - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5a0c4428-2ff2-46b9-970d-3f764ee2def9/mini+band+squats.GIF home - gimme gimme gimme some cheek - Make it stand out Squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/91cc5aa7-771f-49cc-bc06-d3c8ee8ecf3a/backwards+toe+taps.GIF home - gimme gimme gimme some cheek - Make it stand out Backwards Toe Taps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dfe0b6e2-a351-4d3c-a73c-0755ecb347c0/spicy+clamshells.GIF home - gimme gimme gimme some cheek - Make it stand out Spicy Clamshells https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9b7df425-efb0-4654-ab96-ded822367741/assisted+mini+band+SLDL.GIF home - gimme gimme gimme some cheek - Make it stand out Assisted SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/622d04bb-47c1-4e9d-bbdc-5e7888c75951/hinged+clamshells.GIF home - gimme gimme gimme some cheek - Make it stand out Hinged Clamshell https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/41fede2e-8fc4-4eab-885e-bd731c34881d/lateral+walks.GIF home - gimme gimme gimme some cheek - Make it stand out Lateral Walks https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la-rea42 monthly 0.5 2022-06-22 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ad23771b-89f1-4963-9bd5-ee053071ae66/strong+for+the+summer+v.+7.jpg home - SFTS v. 7 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fcd56378-e307-4ec7-ba3f-057c563b83be/SLDL+to+Reverse+Lunge.GIF home - SFTS v. 7 - Make it stand out SLDL to Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/63d3d065-181c-48d2-8da4-f69c02e2a968/alternating+chest+press+w%3A+opposite+leg+lower.GIF home - SFTS v. 7 - Make it stand out Alternating Chest Press w/ Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/98ba8f28-cf90-46fb-ae3a-5344c8dedff8/kneeling+walk+outs.GIF home - SFTS v. 7 - Make it stand out Kneeling Walk Outs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dcec27f3-da4d-4400-97aa-cceb2083754c/staggered+hip+airplane.GIF home - SFTS v. 7 - Make it stand out Staggered Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/90858dea-efee-41ed-a403-75b8f554243a/transverse+goblet+squat.GIF home - SFTS v. 7 - Make it stand out Transverse Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bcea3909-16aa-4868-b49d-514bd727705d/staggered+rotational+row.GIF home - SFTS v. 7 - Make it stand out Staggered Rotational Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/66f53447-da98-47f8-8aa6-86e0dc060366/weighted+side+plank.GIF home - SFTS v. 7 - Make it stand out Weighted Side Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d991187e-9fb7-4a54-8d44-4ed4937c24b0/rfe+quad+stretch.GIF home - SFTS v. 7 - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cb7f605b-2a65-4460-b71e-fa55eb570e3f/shoulder+press+w%3A+side+bend.GIF home - SFTS v. 7 - Make it stand out Tall Kneeling Shoulder Press w/ Side Bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/52c1e26a-4b58-4dc6-a70c-f6ef116a635c/hollow+hold+nosebreakers.GIF home - SFTS v. 7 - Make it stand out Hollow Hold Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/381e85bd-6b4e-4a19-ae80-1bf0e6defb1a/pulsing+bicep+curls.GIF home - SFTS v. 7 - Make it stand out Pulse Bicep Curl https://www.vicesfitness.com/thoughts/rump-day-2b8eg monthly 0.5 2022-05-21 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/38817989-eac8-4386-bf41-1cb8eecea5ce/no+cheek+unturned.jpg home - no cheek unturned - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/23a84a84-2258-428a-a877-8bec2b782295/step+up.GIF home - no cheek unturned - Make it stand out Hinged Step Up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3e25bb17-eb88-468e-b3b2-67262d325594/elevated+glute+bridge.GIF home - no cheek unturned - Make it stand out Elevated Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3c051d14-f194-4736-8fb0-aaea7d6c44de/disco+daedlift.GIF home - no cheek unturned - Make it stand out Disco Deadlifts https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/45d17352-631a-4c45-b29c-f041f21280d8/lateral+lunge+switches.GIF home - no cheek unturned - Make it stand out Lateral Lunge Switches https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/35d08d58-5e01-45fb-a80d-408fb4a68e1b/reverse+lunge.GIF home - no cheek unturned - Make it stand out Hinged Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/29b88956-f124-4b99-8445-85d5c3325ac6/skier+swings.GIF home - no cheek unturned - Make it stand out Skier Swings https://www.vicesfitness.com/thoughts/core-ect-me-if-im-wrong-rs6dg monthly 0.5 2022-05-10 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0ed2bd59-fb48-4f38-89dd-a6e9baceb494/abs-olve+me+of+my+sins+2.jpg home - abs-olve me of my sins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b503077-4b28-43d9-a05a-ea6b4c0c72ad/bench+supported+sldl.GIF home - abs-olve me of my sins - Make it stand out Bench Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/38796cb4-2bb2-48c2-bde7-214e0544e944/hip+thrust+chest+fly.GIF home - abs-olve me of my sins - Make it stand out Hip Thrust Single Arm Chest Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fe2451ab-1f3f-41d4-b7af-e8a941b71dcc/plank+diagonals.GIF home - abs-olve me of my sins - Make it stand out Plank Diagonals https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/92963b02-bccb-44e1-8ee5-c0298d125185/hip+flexor+stretch+with+rotation.GIF home - abs-olve me of my sins - Make it stand out Hip Flexor Stretch with Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/00836b1c-f603-41cc-8443-1580a0a88890/counterweight+step+down.GIF home - abs-olve me of my sins - Make it stand out Counterweight Step Down https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fe8c1a99-6e07-4dd1-bf2c-d296609957dd/bear+crawl+row.GIF home - abs-olve me of my sins - Make it stand out Bear Crawl Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c1f13e9a-00d6-4f17-8593-c675b2487dc1/side+plank+hip+lifts.GIF home - abs-olve me of my sins - Make it stand out Side Plank Hip lift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9354c185-b9a0-43f2-a1e5-049a0298bd3f/adductor+rockback.GIF home - abs-olve me of my sins - Make it stand out Adductor Rockbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/af3918d9-932e-429e-a557-ff19594a7f0a/half+kneeling+shoulder+press.GIF home - abs-olve me of my sins - Make it stand out Half Kneeling Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5dc9b2a7-bfcb-4d53-aab9-04821d6f8f6d/alternating+dead+bug+nosebreaker.GIF home - abs-olve me of my sins - Make it stand out ALTERNATING Dead bug Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/99e637a0-fb43-43a3-a103-e468712b8934/alternating+bicep+curl.GIF home - abs-olve me of my sins - Make it stand out Alternating Bicep Curl https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-d48la monthly 0.5 2022-06-23 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7f1187e5-899f-4b20-a5f4-050656913154/strong+for+the+summer+volume+6+screenshot.jpg home - SFTS v. 6 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/835669af-4753-4565-9fba-6f6e8472faa9/db+goblet+squat.GIF home - SFTS v. 6 - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7a74b45b-3d09-47d2-a766-01172335f890/knee+supported+row.GIF home - SFTS v. 6 - Make it stand out Knee Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/23a16a2a-adbc-4a99-b1b0-b6f3d392cef5/overhead+dead+bug.GIF home - SFTS v. 6 - Make it stand out Overhead Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b332bf3f-14e0-4099-952d-cb68377e0773/deep+squat.GIF home - SFTS v. 6 - Make it stand out Deep Squat (hold at bottom, lighter weight) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c4cf3405-bba0-4332-81c9-b67222a0744e/staggered+deadlift.GIF home - SFTS v. 6 - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8f20bebe-6c13-4e4f-b6f4-b1ebd5b85c38/db+chest+press.GIF home - SFTS v. 6 - Make it stand out DB Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/025a3490-078d-49e8-8b5d-5dfd23932c4d/side+plank.GIF home - SFTS v. 6 - Make it stand out Side Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8cff9784-7448-4db0-a9a4-e8efad2b6d19/snow+angels.GIF home - SFTS v. 6 - Make it stand out Snow Angels https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ff39cdfd-b76f-403a-8820-f744f9b04d3a/overhead+tricep+extension.GIF home - SFTS v. 6 - Make it stand out Overhead Tricep Extensions https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d2de05df-1047-4051-bdb2-456cd4796320/curl+and+press.GIF home - SFTS v. 6 - Make it stand out Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cc0ac8ad-41a1-4d66-902e-0b3c540f7706/hollow+hold.GIF home - SFTS v. 6 - Make it stand out Hollow Hold https://www.vicesfitness.com/thoughts/20-40-4-zkgaf monthly 0.5 2022-04-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6a1f11b0-b5f4-4d3a-90b0-12de5d088c2c/walk+before+you+run+screenshot.jpg home - walk before you run - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6-7gpx5 monthly 0.5 2022-04-26 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/997249f0-f2ab-462d-be71-833755875f01/massochist+v.+2+%2820.jpg home - ma$sochist volume 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b006271c-99e5-420e-bedd-31dd309dc5f8/barbell+back+squat.GIF home - ma$sochist volume 2 - Make it stand out Barbell Back Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f2bb58c0-3505-47a0-b5b7-a8cbc2a5055d/single+leg+hip+thrust.GIF home - ma$sochist volume 2 - Make it stand out Single Leg Hip Thrust https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/787f23ec-b85f-4fc8-ab60-eda76a428d96/front+foot+elevated+bulgarian.GIF home - ma$sochist volume 2 - Make it stand out Front Foot Elevated Bulgarian https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4b5828d0-e184-4a87-9cc3-f377a04ceaaa/supported+SLDL.GIF home - ma$sochist volume 2 - Make it stand out Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/88d94dae-26f6-4c42-99cd-b948424b1175/landmine+curtsy.GIF home - ma$sochist volume 2 - Make it stand out Landmine Curtsy https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7822b2bf-f5f8-43d2-96a9-188d17c1b979/straight+leg+kickback.GIF home - ma$sochist volume 2 - Make it stand out Straight leg kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2af5c394-fc51-49d7-8f25-037d09f7395f/seated+hamstring+curl.GIF home - ma$sochist volume 2 - Make it stand out Seated Hamstring Curl https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw-3azx6 monthly 0.5 2022-04-26 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cd0e63f4-d97c-4a6e-97b4-30b48cb2eacc/sfts+v.+5+screenshot.jpg home - SFTS v. 5 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d4cece96-ae35-4559-89b7-26ce96f6de75/landmine+staggered+RDL.GIF home - SFTS v. 5 - Make it stand out Landmine Staggered RDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3ca15162-c008-45dc-adf4-5549d75dc712/landmine+shoulder+press.GIF home - SFTS v. 5 - Make it stand out Landmine Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1f92ae44-6f7e-401b-af7b-5e86dfef5c15/landmine+twist.GIF home - SFTS v. 5 - Make it stand out Landmine Twist https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f51ff94f-cf19-4942-90f8-7285e149fc1d/landmine+squat.GIF home - SFTS v. 5 - Make it stand out Landmine Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6a66e677-4eed-48b3-9b3e-e6bc5f6dbc0f/landmine+row.GIF home - SFTS v. 5 - Make it stand out Landmine Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d20f4df0-f042-40ce-8697-2961126fb272/landmine+high+plank+side+rolls.GIF home - SFTS v. 5 - Make it stand out Landmine High Plank Side Rolls https://www.vicesfitness.com/thoughts/sfts-v-3-gzeyw monthly 0.5 2022-04-24 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/29d9ecb2-e88f-414d-8786-6c76271bbc39/SFTS+v.+4.jpg home - SFTS v. 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fc05ea6c-fc5a-435b-8121-8fbb890cdb47/staggered+deadlift+to+row.GIF home - SFTS v. 4 - Make it stand out Staggered Deadlift to Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dc3617a2-b375-41ab-9de9-c39cb43ead9d/reverse+lunge+with+rotation+to+press.GIF home - SFTS v. 4 - Make it stand out Reverse lunge with rotation to overhead press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d9515b30-6cbd-46ea-a068-eab4ca6551b6/reverse+crunch.GIF home - SFTS v. 4 - Make it stand out reverse crunch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3f0e7afe-4ee5-4b91-935c-2a651bdc1238/glute+bridge+chest+press.GIF home - SFTS v. 4 - Make it stand out Glute bridge to chest press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/88bc79fe-e9d0-4bec-bee4-dc95752d3613/pullover+to+deadbug.GIF home - SFTS v. 4 - Make it stand out pullover to deadbug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/15507243-6b89-47cc-b565-c524878e4b4e/ukraninan+twists.GIF home - SFTS v. 4 - Make it stand out ukranian twists https://www.vicesfitness.com/thoughts/sfts-v-3 monthly 0.5 2022-04-19 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d69517c2-7c32-4033-abb1-051c2e938181/SFTS+v.+3.jpg home - SFTS v. 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8f88f85d-3085-4d34-b3ad-2fc3fc40ed19/step+ups.GIF home - SFTS v. 3 - Make it stand out Step Ups https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5977f4f0-05d3-4d1b-88a8-4812f09c8de7/renegade+row.GIF home - SFTS v. 3 - Make it stand out Renegade Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8586b6c2-2440-4e41-90fe-00f0c7e0b1ee/weighted+leg+lowers.GIF home - SFTS v. 3 - Make it stand out Weighted Leg Lowers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dce2f1c0-9eba-436c-80c0-9b5e04148eea/rotational+plank.GIF home - SFTS v. 3 - Make it stand out Rotational Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/939d759e-281b-4f8e-9f6d-ec4a8f77c382/single+leg+elevated+glute+bridge.GIF home - SFTS v. 3 - Make it stand out Single leg elevated glute bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4de292f3-9493-4b79-8aed-18ea144a8def/standing+alternating+overhead+press.GIF home - SFTS v. 3 - Make it stand out Standing Alternating Overhead Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/786cb2c6-7535-4bec-a53c-b1d6ae6e1571/barrell+roll.GIF home - SFTS v. 3 - Make it stand out Barrell Rolls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/001908d2-c311-492c-a321-4ec92d511d24/Serratus+wall+slide.GIF home - SFTS v. 3 - Make it stand out Serratus Wall Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2b61aafd-cf25-4790-adda-fd1eb25eb187/nose+breakers.GIF home - SFTS v. 3 - Make it stand out Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a8b58f16-d5e2-4252-babb-75d8b7c43bc4/alternating+bicep+curls.GIF home - SFTS v. 3 - Make it stand out Alternating Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b868e941-9758-4a8e-9f50-e4ddde533d18/suitcase+carry.GIF home - SFTS v. 3 - Make it stand out Suitcase Carry https://www.vicesfitness.com/thoughts/nice-tuts monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ee96d738-d729-416a-8012-9584b620b55b/nice+TUTs+screenshot.jpg home - nice TUTs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4709b55e-43ca-470e-9643-7d34c338617e/sliding+lateral+lunge.GIF home - nice TUTs - Make it stand out Sliding Lateral Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ce0b0edc-121a-4214-abdc-01ca7c9775a9/push+up+to+flight.GIF home - nice TUTs - Make it stand out Push up to flight https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1104fb74-d9b1-4e3b-9315-8662d5dec6b8/sliding+SLDL+to+Hip+Airplane.GIF home - nice TUTs - Make it stand out Sliding SLDL w/ Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c455cb9c-d728-4f09-a5af-c89cc92e2b6c/trunk+stability+rotation.GIF home - nice TUTs - Make it stand out Trunk Stability Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e1534b0c-483d-447f-86b5-38290cd826c6/sliding+reverse+lunge+with+twist.GIF home - nice TUTs - Make it stand out Sliding Reverse Lunge with Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6a7d8e11-1a8f-4c13-a204-26b3be7e0fd1/toe+touch+with+pillow+squeeze.GIF home - nice TUTs - Make it stand out Toe Touch with Pillow Squeeze https://www.vicesfitness.com/thoughts/rump-day monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/63f28ee8-4141-45b9-8be2-962ab62e4323/rump+day+screenshot.jpg home - rump day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/91542252-b8cd-435a-b994-3abd338ae3d0/tempo+glute+bridge.GIF home - rump day - Make it stand out TEMPO glute brige https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8096a3ac-2075-4dd4-9938-7859597a0611/cobra.GIF home - rump day - Make it stand out Cobra https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c2274121-1412-4bef-ab8c-975832cf2b68/squat+with+shift.GIF home - rump day - Make it stand out Hip Dominant Squat with Shift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/598ae135-006c-49cb-8710-77a9ad1c33e8/assisted+deep+squat.GIF home - rump day - Make it stand out Assisted Deep Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7fcacaf4-c3aa-42ea-990a-d26abaf0f657/alternating+reverse+lunge.GIF home - rump day - Make it stand out Alternating HINGED reverse lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0cfb3c8a-8553-4e16-ab87-73e9aad6fc97/spicy+clamshell.GIF home - rump day - Make it stand out Spicy Clamshell https://www.vicesfitness.com/thoughts/stfs-v-2 monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c9af80ac-f36e-4778-8fbe-d30540c08e13/strong+for+the+summer+v.+2.jpg home - STFS v. 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/80cdeeec-b9ed-4bec-8faf-26d890cb0311/squat+to+row.GIF home - STFS v. 2 - Make it stand out Squat to row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b045119d-d64b-4268-b472-6dfbe4a89f88/rotational+chest+press.GIF home - STFS v. 2 - Make it stand out Rotational Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/da103e4a-a195-4e2d-9202-69a513eabf45/high+to+low+chop.GIF home - STFS v. 2 - Make it stand out High to Low Chops https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ca6548d4-280c-4d24-8353-5a79f751df31/arrested+child%27s+pose+t+spine+rottion.GIF home - STFS v. 2 - Make it stand out Arrested Child’s Pose T Spine Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6c724444-a7b1-46fc-831d-bd78e03e4a89/lateral+lugne+to+row.GIF home - STFS v. 2 - Make it stand out Lateral Lunge to Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/23f5b88d-603d-4b85-8cb5-71c11ebb0c7f/single+arm+cable+chest+fly.GIF home - STFS v. 2 - Make it stand out Single Arm Chest Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bb432f6e-7559-471b-ba5d-8f892d46d818/plank+row+to+tricep+extension.GIF home - STFS v. 2 - Make it stand out Plank Row to Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/00b60c8d-0e85-47bb-b416-0da061a24b7a/adductor+reach+through.GIF home - STFS v. 2 - Make it stand out Adductor Reach throughs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/38dc719f-a731-44ad-b2f8-e1414976f804/bentover+reverse+fly.GIF home - STFS v. 2 - Make it stand out Bentover Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e4e086f7-53b7-4652-a2a5-20f0f5c7d213/tricep+kcikback.GIF home - STFS v. 2 - Make it stand out Tricep Kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/94594344-a50d-4910-96dd-58fdc59a3daf/rope+bicep+curl.GIF home - STFS v. 2 - Make it stand out Rope Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5e9d66eb-a530-4f66-9914-a8eea0bcd22c/horizontal+chop.GIF home - STFS v. 2 - Make it stand out Horizontal Chops https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/95f0d031-f6f2-4e1f-8de1-60190c36f193/Goblet+Squat.GIF home - STFS v. 2 - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c7524545-9487-4614-94b4-63750f6369e6/single+arm+chest+press.GIF home - STFS v. 2 - Make it stand out Single Arm Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/cca27295-b292-4242-b413-1743cd92d2a1/weighted+russian+twist.GIF home - STFS v. 2 - Make it stand out Ukranian Twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dbbd72e9-03ba-44c1-af8b-33b85f007c92/goblet+lateral+lunge.GIF home - STFS v. 2 - Make it stand out Goblet Lateral Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bba26f76-e683-48eb-a122-1c1fb1c913d6/Alternating+chest+fly.GIF home - STFS v. 2 - Make it stand out Alternating Chest Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/405eeb5f-4f37-4030-9ac3-b9dbb77a1ac0/plank+diagnoals.GIF home - STFS v. 2 - Make it stand out Plank Diagonals https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/23a9d5ed-9fd6-40ab-8e73-badd95ea226b/Bentover+Reverse+Fly.GIF home - STFS v. 2 - Make it stand out Bentover Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/57fbcab1-2dd6-4a21-91f9-53371150994b/tricep+kickbacks.GIF home - STFS v. 2 - Make it stand out DB Tricep Kickbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2c3692b4-ac06-4a69-a158-adc82a0bfadb/palms+up+bicep+curl.GIF home - STFS v. 2 - Make it stand out Palms Up Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/89d8a677-9d56-435b-b40e-f0545823437d/db+side+bend.GIF home - STFS v. 2 - Make it stand out DB Side Bends https://www.vicesfitness.com/thoughts/guns-out-buns-out monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/29b0dd93-c1a0-4b1b-b46a-a9be0b9983fc/guns+out+buns+out.jpg home - guns out buns out - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/99e558ca-7c11-40b1-a924-2a6c3f391fa4/TK+Shoulder+press.GIF home - guns out buns out - Make it stand out Tall Kneeling Arnold Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3fa65695-dd35-4c37-830d-9346f7e78150/tricep+kickbacks.GIF home - guns out buns out - Make it stand out Tricep Kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c9126130-41ea-448a-88d5-b3d14fb19f18/palms+up+bicep+curl.GIF home - guns out buns out - Make it stand out Palms Up Bicep Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4f6d07c1-65e5-4f4f-a915-da09e22f125e/lateral+raises.GIF home - guns out buns out - Make it stand out DB Lateral Raise https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e76bd6bc-b6d2-482a-9439-ad139836ce59/nosebreakers.GIF home - guns out buns out - Make it stand out Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2442c1aa-611b-4435-af81-8a35229761d2/zottman+curls.GIF home - guns out buns out - Make it stand out Zottman Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d7b8255a-a252-48e8-8a09-0bc680c02396/spicy+tricep+extensions.GIF home - guns out buns out - Make it stand out Spicy Tricep Extensions https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bf929ec2-f534-4480-a063-1533d3656421/rope+bicep+curls.GIF home - guns out buns out - Make it stand out Rope Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b48cde35-eeb7-43f6-971d-76a2786ea45e/shoulder+external+rotations.GIF home - guns out buns out - Make it stand out Shoulder External Rotations https://www.vicesfitness.com/thoughts/20-40-4 monthly 0.5 2022-04-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3d0bb985-f90c-4e73-a11d-e5bffc7747d4/20-40-4+screenshot.jpg home - 20-40-4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/strong-for-the-summer-v-1 monthly 0.5 2022-03-30 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/245ec86b-72ca-41a5-9b0f-2b7ff843878d/Strong+for+the+summer+v.+1.jpg home - strong for the summer v. 1 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c26f6805-dad8-4642-ae5e-3f0fe78d0be2/staggered+Deadlift.GIF home - strong for the summer v. 1 - Make it stand out Staggered Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4bd13280-e67c-48c3-8238-1a18f581b1ea/hollow+hold+chest+press.GIF home - strong for the summer v. 1 - Make it stand out Hollow Hold Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bb4d8608-7847-43dc-aa1e-3f1d6c53ecba/side+plank+hip+lift.GIF home - strong for the summer v. 1 - Make it stand out Side Plank Hip Lift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e8e85867-4e6b-4a6a-b99f-11e4f6c3224c/half+kneeling+hamstring+stretch.GIF home - strong for the summer v. 1 - Make it stand out Half Kneeling Hamstring Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2e5a78fd-9ccb-410e-9dab-fd88a5e4f27f/contralateral+reverse+lunge.GIF home - strong for the summer v. 1 - Make it stand out Contralateral Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f6ddf0e3-3161-4e82-80d7-e1ddbaa66d71/knee+supported+bentover+row.GIF home - strong for the summer v. 1 - Make it stand out Knee Supported Bentover ROw https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fa0d3fb1-65c8-4f47-957a-d79926208eec/overhead+ISO+dead+bug.GIF home - strong for the summer v. 1 - Make it stand out Overhead ISO Dead bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/15e51540-dc30-485f-9be2-7619f00790c7/half+kneeling+quad+stretch.GIF home - strong for the summer v. 1 - Make it stand out Half Kneeling Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e9ca54ea-21ed-47ea-afcd-25dfa523ff44/alternating+curl+and+press.GIF home - strong for the summer v. 1 - Make it stand out Alternating Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/34ed2088-1522-4c30-b919-f2d1eacfa266/overhead+tricep+extension.GIF home - strong for the summer v. 1 - Make it stand out Overhead Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/deda0aa6-ff89-41d1-9c26-dc4f265223f5/suitcase+march.GIF home - strong for the summer v. 1 - Make it stand out Suitcase March https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/55f66dd0-f2e3-41b0-b7a7-40102abaf5c1/sidelying+t+spine+rotation.GIF home - strong for the summer v. 1 - Make it stand out Sideling T Spine Rotation https://www.vicesfitness.com/thoughts/will-smith monthly 0.5 2022-03-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b97cfedd-d2e2-4837-b618-669a0a730061/will+smith.jpg home - will smith - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ed38320b-c0b7-4f0e-ac93-e64230f4f594/bulgarian.GIF home - will smith - Make it stand out Bulgarians https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2f1e6345-6979-42fc-a689-6b0cf9a922ed/single+leg+feet+elevated+glute+bridge.GIF home - will smith - Make it stand out Single Leg Feet Elevated Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2ead9d6d-a341-4e3a-bcbe-4f57992b9b52/loaded+hip+flexor+stretch+w%3A+rotation.GIF home - will smith - Make it stand out Loaded Hip flexor stretch with rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/76a47dc1-0666-4a7b-b6db-6bfea1612470/sldl.GIF home - will smith - Make it stand out SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1b0e5592-53da-41b9-a46c-007df6941f43/spicy+clamshell.GIF home - will smith - Make it stand out Spicy Clamshell https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fa8067a1-618c-4345-b00d-ab0981f117a3/staggered+hip+airplane.GIF home - will smith - Make it stand out Staggered Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4fdf2ccd-b008-4fc9-a0a6-efbe9e90c600/bowler+squats.GIF home - will smith - Make it stand out Bowler Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a8a10205-9961-449d-bff0-9f74b2b5c5e3/bodyweight+jumps.GIF home - will smith - Make it stand out Bodyweight Jumps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1419a5fe-7ed2-4e4b-842d-7ac0794874b9/loaded+carioca.GIF home - will smith - Make it stand out Loaded Carioca https://www.vicesfitness.com/thoughts/slow-with-the-flow monthly 0.5 2022-03-23 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/838d8cde-886d-4825-bc46-72db40740e2f/Slow+with+the+Flow.jpg home - slow with the flow - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/69c6d954-04b1-4502-85bd-ae0598ac6df8/SLDL.GIF home - slow with the flow - Make it stand out SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ab06a7fd-c094-41f8-8b1c-deb12af8446d/Standing+OVerhead+PRess.GIF home - slow with the flow - Make it stand out Standing Overhead Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/92cc70c9-f898-4d35-b4d4-a0f9fe62a65f/Goblet+Squat.GIF home - slow with the flow - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7f692a79-4b2c-4f01-b56c-a02e56186634/Bent+Over+Row.GIF home - slow with the flow - Make it stand out Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/22741a0c-cf92-4b2d-a73c-3cdc8421f080/Goblet+Cossack+Squat.GIF home - slow with the flow - Make it stand out Goblet Cossack Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/390e1433-853a-4f9a-b1e3-3b7f31b96da5/Single+arm+hip+thrust+chest+fly.GIF home - slow with the flow - Make it stand out Single Arm Hip Thrust Chest Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/288e3a98-508d-4278-a877-2dbccbba8d5b/single+arm+single+leg+reverse+fly.GIF home - slow with the flow - Make it stand out Single Arm Single Leg Reverse Fly https://www.vicesfitness.com/thoughts/miami-vices monthly 0.5 2022-03-21 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1095b6bc-db23-413d-b7be-c3d4d8a192a7/Miami+vice%28s%29.jpg home - miami vice(s) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b7d3c0d0-1323-424b-a93f-e44f873bfe98/lateral+lunge+to+deep+squat.GIF home - miami vice(s) - Make it stand out Lateral Lunge to Deep Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/738f8158-17a0-430b-b729-f14b5f660528/OH+Rotational+Squat.GIF home - miami vice(s) - Make it stand out Overhead Rotational Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/09b9bdf5-63e6-456d-a4c8-8164a63ed001/Arm+bar+press.GIF home - miami vice(s) - Make it stand out Arm Bar Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/08cf776d-9422-46b8-979b-4a21f1ed1616/contralateral+SLDL+w%3A+airplane.GIF home - miami vice(s) - Make it stand out Contralateral SLDL w/ Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ad218546-cede-4c0e-a6a8-561a3dfc3268/Shin+box+switch.GIF home - miami vice(s) - Make it stand out Shin Box Switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/52359326-a505-420e-ab5e-c6336ef14732/ipsilateral+SLDL+w%3A+airplane.GIF home - miami vice(s) - Make it stand out Ipsilateral SLDL w/ Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0f478267-faa7-4b39-b7a2-9f53e8aed6c9/TK+Halo.GIF home - miami vice(s) - Make it stand out Tall Kneeling Halo https://www.vicesfitness.com/thoughts/loaded-mobility monthly 0.5 2022-03-16 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/32056b81-f0fd-45c8-b5ff-cee452d2d2f9/loaded+mobility+screenshot.jpg home - loaded mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/932bab18-f254-49f9-9d80-ef590a05a406/Loaded+Carioca.GIF home - loaded mobility - Make it stand out Loaded Carioca https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6537a75d-a188-4e40-8483-45b269304dcd/Cossack+Swing.GIF home - loaded mobility - Make it stand out Cossack Swing https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5b25f0d5-19d2-4e4d-8e72-070e6a8672c2/Lateral+Lunge+Windmill.GIF home - loaded mobility - Make it stand out Lateral Lunge Windmill https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e488c566-f63a-4954-a5f1-7664c02c0f7b/OH+Rotational+Squat.GIF home - loaded mobility - Make it stand out Overhead Rotational Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2223a4f5-f257-4fc3-b7d8-10e80a2549c3/Deep+Squat+to+Split+Squat.GIF home - loaded mobility - Make it stand out Deep Squat to Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f43a9855-7177-4f76-85d7-d5f1197de44f/Toe+Squat+to+split+squat+rotations.GIF home - loaded mobility - Make it stand out Toe Squat to Split Squat Rotations https://www.vicesfitness.com/thoughts/core-ect-me-if-im-wrong monthly 0.5 2022-05-10 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a65afc43-b178-4a8f-8efd-82336a526fa8/core-ect+me+if+im+wrong.jpg home - core-ect me if i’m wrong - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/44d1aa25-d4a9-405b-baf6-09a169296dfe/single+leg+db+hip+thrust.GIF home - core-ect me if i’m wrong - Make it stand out Single Leg DB Hip Thrust https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c0852549-805e-4414-8ce6-c33e2b409d57/alt+hip+thrust+chest+press.GIF home - core-ect me if i’m wrong - Make it stand out Alt. Hip Thrust Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/06a7ca49-8f90-409a-88fb-46596270850c/ukranian+twist.GIF home - core-ect me if i’m wrong - Make it stand out *Ukranian* twists https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/787a4fc7-dac8-4631-87db-f28b36c72883/goblet+lateral+lunge.GIF home - core-ect me if i’m wrong - Make it stand out Goblet Lateral Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/16fc8c7d-40ed-4759-8aa3-69ab60808b7c/bird+dog+row.GIF home - core-ect me if i’m wrong - Make it stand out Bird Dog Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a5ac4232-0ff9-4c35-97d1-d75a9592d2a6/high+plank+walk+out.GIF home - core-ect me if i’m wrong - Make it stand out High Plank Walk Out https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ba87e553-ea7c-424b-869d-e263fe0c2768/deadbug+nosebreaker.GIF home - core-ect me if i’m wrong - Make it stand out Dead Bug Nosebreaker https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3ad8fb24-4268-47e8-ab7a-a14492fc1f80/alt+curl+and+press.GIF home - core-ect me if i’m wrong - Make it stand out Alt. Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3a94206f-293a-4adf-8631-16553157eb02/double+arm+double+leg+dead+bug.GIF home - core-ect me if i’m wrong - Make it stand out Double arm double leg dead bug https://www.vicesfitness.com/thoughts/runners-thigh monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1694a0ee-00e7-4fc7-b78d-3a69af5922ad/runners+thigh+screenshot.jpg home - runner’s thigh - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/i-need-a-break-rsd6w monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/dc7b96e4-4fa9-47a0-9967-a634ba626222/i+need+a+break+screenshot.jpg home - i need a break (w/ alternatives) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f83ae5ea-7284-4710-92ca-74a7d380e735/suitcase+deadlift.GIF home - i need a break (w/ alternatives) - Make it stand out Suitcase Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a83fa9d8-6842-4b9f-b0e7-00b345186102/single+arm+incline+press.GIF home - i need a break (w/ alternatives) - Make it stand out Single Arm Incline Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/20c46d53-8a31-43f9-880c-11940e6ba0a5/single+leg+planksaw.GIF home - i need a break (w/ alternatives) - Make it stand out Single Leg Plank Saw https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e2852a66-cfbd-4e14-9318-e1dd2365f295/toe+touch.GIF home - i need a break (w/ alternatives) - Make it stand out Toe Touches https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2e369e27-23c1-4882-8ed5-b73ab654f91f/db+reverse+lunge.GIF home - i need a break (w/ alternatives) - Make it stand out Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a07ea257-218c-45e1-b047-0108b20bb3c3/neutral+grip+lat+pull+down.GIF home - i need a break (w/ alternatives) - Make it stand out Neutral Grip Lat Pull Down https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c59d5035-4b5f-4274-ae9a-f155762553e1/Bentover+Row.GIF home - i need a break (w/ alternatives) - Make it stand out Bentover row (substitute for lat pull down) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b4ad3ec4-4222-41d5-8d30-6a840d08d794/db+side+bend.GIF home - i need a break (w/ alternatives) - Make it stand out Side bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f82824b9-c739-46c3-8bb5-ae3f002225d5/rope+tricep+extension.GIF home - i need a break (w/ alternatives) - Make it stand out Rope Tricep Extensions https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c26c604a-3f82-4d30-a030-361127ede3cc/rope+bicep+curl.GIF home - i need a break (w/ alternatives) - Make it stand out Rope Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b00fa0f2-9d7f-4547-add1-33b5557080de/face+pull.GIF home - i need a break (w/ alternatives) - Make it stand out Face Pulls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0887a4df-14b8-43a3-b8d1-d6d81bfefee9/Tricep+Kick+Back.GIF home - i need a break (w/ alternatives) - Make it stand out Tricep Kickback (rope tricep extension substitute) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/df26f596-3192-4074-8a92-52af16ac4615/Alternating+DB+Bicep+Curl.GIF home - i need a break (w/ alternatives) - Make it stand out Alternating DB Bicep Curl (rope bicep curl substitute) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5e9ad1aa-f471-4741-9208-69ec87af6bcd/Bentover+Reverse+Fly.GIF home - i need a break (w/ alternatives) - Make it stand out Bentover Reverse Fly (face pull substitute) https://www.vicesfitness.com/thoughts/pirates-as monthly 0.5 2022-03-01 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0371231a-80d1-4645-8e55-d8d51333157f/pirates+a*ss+screenshot.jpg home - pirate’s a*s - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/248d78d2-ceb1-45b2-be86-fd5a590056f3/db+hip+thrust.GIF home - pirate’s a*s - Make it stand out DB Hip Thrust https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/59859a3a-7460-4d48-a697-17639e1f308a/goblet+alternating+revetse+lunge.GIF home - pirate’s a*s - Make it stand out Goblet Alternating Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8c40efa8-708b-412f-a225-e7128eb1dda6/spicy+step+ups.GIF home - pirate’s a*s - Make it stand out Spicy Step Ups https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/30449a36-1b82-4f28-9d39-7a1f5595a241/spicy+clamshell.GIF home - pirate’s a*s - Make it stand out Spicy Clamshells https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6262e45d-e2a9-4011-9a44-d3175b5053b5/bench+supported+SLDL.GIF home - pirate’s a*s - Make it stand out Bench Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/344d2896-d9df-4a15-8dc6-175bc0254b34/mini+band+lateral+walk.GIF home - pirate’s a*s - Make it stand out Mini Band Lateral Walk https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/840c1602-f2ee-497d-86b5-506d55043887/stationary+lateral+lunge.GIF home - pirate’s a*s - Make it stand out Stationary Lateral lunge (if no mini band) https://www.vicesfitness.com/thoughts/loose-goose monthly 0.5 2022-02-24 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/74e31ed4-bb1b-416c-91cd-f7e74ed92066/loose+goose+2.jpg home - loose goose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/35204aee-1e7d-4247-a91e-dbc7e9efdd95/cat+cow.GIF home - loose goose - Make it stand out Cat Cow https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2624d201-2846-46d7-8d22-9939e548a151/leg+lower.GIF home - loose goose - Make it stand out Leg Lowers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a590baa4-62be-444c-899c-89deb986828e/shin+box+switch.GIF home - loose goose - Make it stand out Shin Box Switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/60be4be5-8049-4a98-aa0f-dd185016ae6f/t+spine+rotations.GIF home - loose goose - Make it stand out Sidelying T Spine rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/732f3046-0aad-4276-9aa5-6c734dd8aa7f/adductor+rock+back.GIF home - loose goose - Make it stand out Adductor Rockback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f486aa78-5e8c-412b-85d6-9cfa82cf660d/sidelying+quad.GIF home - loose goose - Make it stand out Sidelying Quad https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bc4e1f89-7868-4290-9324-5ae71bf79b79/ankle+sit.GIF home - loose goose - Make it stand out Ankle Sit https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6da397e9-c3ae-44f4-9ab8-4a0471707f34/floor+slides.GIF home - loose goose - Make it stand out Floor Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4057b06d-5373-4e81-be29-499998c0c08c/adductor+twist.GIF home - loose goose - Make it stand out Adductor Twist/Reach thru https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9a15a90a-f8bc-4e82-94c8-45f8d4e50bd7/crossing+calf.GIF home - loose goose - Make it stand out Crossing Calf https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fe778cc2-ba7c-4e6b-a919-26f8352608fc/overhead+reach.GIF home - loose goose - Make it stand out Overhead Reach https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e36719f0-9d58-4bcf-97b4-2a1b2fa3287e/half+kneeling+hip+flexor.GIF home - loose goose - Make it stand out Half Kneeling Hip Flexor https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/897bce1b-1cc6-4599-923c-80aff14126d3/Toe+sit.GIF home - loose goose - Make it stand out Toe Sit https://www.vicesfitness.com/thoughts/jesss-leg-days monthly 0.5 2022-02-23 https://www.vicesfitness.com/thoughts/tulum-it-may-concern monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e9df0cde-581f-4379-8d0f-a7d75ecdcfa1/Tulum+it+may+concern+screenshot.jpg home - tulum it may concern - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2e1cb862-15ab-48f0-a40b-632746782f8c/bench+supported+sldl.GIF home - tulum it may concern - Make it stand out Bench Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e1b452f8-a3b5-42b2-a560-6b9602a3645c/alternating+incline+press.GIF home - tulum it may concern - Make it stand out Alternating Incline Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/75ce4f72-ad34-4c91-bf7f-0cdb8a1e91f8/plank+diagnoals.GIF home - tulum it may concern - Make it stand out Plank Diagonals https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6a557094-b515-46a2-abaf-17b0b4e961fa/step+down.GIF home - tulum it may concern - Make it stand out Step Downs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f465be1a-4812-40bd-85cf-274922b77af8/knee+and+bench+supported+row.GIF home - tulum it may concern - Make it stand out Knee and Bench Supported Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3aa926c2-adf2-41fd-bee8-dd47ac3b167a/weighted+russian+twist.GIF home - tulum it may concern - Make it stand out Russian Twists w/ Weight https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4c91bf0a-e1b3-4f00-89d2-31477b5c6f14/alternating+front+raise.GIF home - tulum it may concern - Make it stand out Alternating Front Raise https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4647f5bd-1929-4f82-845e-97fd5e0324cf/tricep+kickbacks.GIF home - tulum it may concern - Make it stand out Tricep Kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/055e16c9-558d-46d6-b8f7-763e57b641a8/Zottman+curls.GIF home - tulum it may concern - Make it stand out Zottman Curls https://www.vicesfitness.com/thoughts/thoracic-park monthly 0.5 2022-01-31 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9d3ffe16-4723-41bf-805a-2f6989beb5df/Thoracic+park+screenshot.jpg home - thoracic park - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/59428dbc-f011-479e-878e-d7598bbaecc3/Staggered+Row.GIF home - thoracic park - Make it stand out Staggered Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a201d35f-4997-4941-84df-7d322e0fcdfb/bentover+reverse+fly.GIF home - thoracic park - Make it stand out Bentover Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4efae0e0-3bfc-45ee-8c12-09c28cf4f826/pullover.GIF home - thoracic park - Make it stand out Pullover https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1cd0ed83-29a4-4f31-93ff-3203057ad9f0/t+spine+extension.GIF home - thoracic park - Make it stand out T Spine extension stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f5bc7dc2-5066-4c62-8f12-3822ef7d1784/wide+elbow+row.GIF home - thoracic park - Make it stand out Wide Elbow Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ef51a089-d3c4-4da7-8da8-9c28c855046a/sidelying+external+rotations.GIF home - thoracic park - Make it stand out Sidelying external rotations https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/74609801-ddf6-4ec3-b507-5b93b2073b79/staggered+Ys.GIF home - thoracic park - Make it stand out Staggered Ys https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9640ec72-2be9-4846-a7c2-cb43a8d0f38b/t+spine+rotation.GIF home - thoracic park - Make it stand out Sidelying t-spine rotations https://www.vicesfitness.com/thoughts/151-run monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/724df659-a1d1-417c-a624-f55db41a2dc8/151+run+screenshot.jpg home - 151 run - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/run-strong monthly 0.5 2022-10-01 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8f38e162-ca43-4d44-a961-a97bdd4c3aea/Run+strong+screenshot.jpg home - run strong - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ec66ea67-0e04-43bd-8292-6d669f9f1699/Double+to+single+leg+hop.GIF home - run strong - Make it stand out Double to single leg hops https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/525b8633-5d3d-4e36-8943-ae2c2cb6bbc4/SLDL.GIF home - run strong - Make it stand out SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/7a90f816-64de-44c1-8da4-3b52372b362d/alternating+chest+press+w+opposite+leg+lower.GIF home - run strong - Make it stand out Alternating chest press w opposite leg lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/89590f0f-5808-4099-8c4b-486abf571228/hip+airplane.GIF home - run strong - Make it stand out Hip Airplane https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6767f23c-654f-4429-95c9-e6d22af3f3a6/split+squat.GIF home - run strong - Make it stand out Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/66b1df54-659c-4065-9bcd-3f710a65e391/SLDL+ipsilateral+row.GIF home - run strong - Make it stand out Ipsilateral (same side as down leg) SLDL Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3baae6b8-3263-4127-b6ab-166448413b3e/single+leg+eside+bends.GIF home - run strong - Make it stand out Single leg side bends https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e623591e-3c6c-4f0a-b231-7f08a5760096/shin+box+switch.GIF home - run strong - Make it stand out Shin box switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8a47a102-c78f-47d6-bbd6-2b68ad048d6b/hamstring+slides.GIF home - run strong - Make it stand out Hamstring Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0e318ffa-6741-43a5-ad4e-78ac8a231313/oblique+sit+with+hip+flexion.GIF home - run strong - Make it stand out Oblique sit ISO w/ hip flexion https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9f9d3c83-7ff9-49b0-958b-2bc986a08ecc/Single+leg+single+arm+reverse+fly.GIF home - run strong - Make it stand out Single leg single arm reverse fly https://www.vicesfitness.com/thoughts/putting-the-ramp-in-cramp monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/da9164c4-002c-4cdf-98af-af22767fc7b6/putting+the+ramp+in+cramp+2.jpg home - putting the ramp in cramp - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/2-cheeks-1-bell monthly 0.5 2022-01-18 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/083d4a20-06e6-4b56-9fd4-5b77facf24ed/2+cheeks+1+bell.jpg home - 2 cheeks 1 bell - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/18c35ae2-42de-4e39-87cd-dbc909c771ba/Single+DB+Deadlift.GIF home - 2 cheeks 1 bell - Make it stand out Single DB Deadlift Flat back, tight core, push trough heels https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/0c2cbf74-69df-4f13-93ec-253c83412e99/DB+Glute+bridge.GIF home - 2 cheeks 1 bell - Make it stand out DB Glute Bridge Pause at the top, slow on the way down https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2dcb3a27-e9cc-4dd4-b4cd-41e436e8daba/Adductor+twist.GIF home - 2 cheeks 1 bell - Make it stand out Adductor twists be sure to do both legs, and rotate both ways on each leg https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/76ef5cd5-4764-4f75-9d22-38df7ad4e250/Lateral+to+curtsy+lunge.GIF home - 2 cheeks 1 bell - Make it stand out Lateral to Curtsy Lunge No need to step too far across your midline for the curtsy. Both of these are more about pushing into the ground at an angle to work your outer glute. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/49cbbda9-5bbb-44db-9232-76a09c584373/Shin+box+get+up.GIF home - 2 cheeks 1 bell - Make it stand out Shin box get up w/ slow lower Lean forward without rounding your back, control the way down. Movement comes from pressing through the lead knee on the way up and down https://www.vicesfitness.com/thoughts/good-thing-its-sweater-season monthly 0.5 2022-01-13 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/bf204749-841d-4652-8f54-54345b62e4f7/Good+thing+it%27s+sweater+season.jpg home - good thing it’s sweater season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c597b017-b3f9-4420-a8ab-3ae27ab20bab/SLDL.GIF home - good thing it’s sweater season - Make it stand out SLDL can tap back foot down for balance https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5d11ca49-a050-4be9-baa1-ae9cadefe72e/HK+OH+Press.GIF home - good thing it’s sweater season - Make it stand out Tall Kneeling Shoulder Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d95d2ccf-a5f9-4123-8952-d97f8ec373dd/reverse+crunch.GIF home - good thing it’s sweater season - Make it stand out Reverse Crunch ISO https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5e7fd17f-3c9a-4dc7-bad9-954d9c3299fc/hip+airplane.GIF home - good thing it’s sweater season - Make it stand out Hip Airplane can use support for balance https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1a5e6ddb-a681-461f-a0fd-f7bf0b57062a/forward+lunge.GIF home - good thing it’s sweater season - Make it stand out Forward Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b93eb306-a2ec-4a28-a961-d77e3fd23377/bent+over+row.GIF home - good thing it’s sweater season - Make it stand out Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9d16b3dd-9c38-4106-a1b7-db36e01b1b5b/side+plank+reach+through.GIF home - good thing it’s sweater season - Make it stand out Side Plank reach through https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c736558b-401a-4bdc-b888-655c015adef8/shin+box+switch.GIF home - good thing it’s sweater season - Make it stand out Shin Box Switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/65cfd47f-49c4-459a-ae1e-5ed13745632e/TK+OH+tricep+extension.GIF home - good thing it’s sweater season - Make it stand out Tall kneeling overhead tricep extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/934e705d-be99-49c4-9ba9-9e465cbc74a1/TK+Bicep+Curl.GIF home - good thing it’s sweater season - Make it stand out Tall kneeling bicep curl https://www.vicesfitness.com/thoughts/hills-have-thighs-3 monthly 0.5 2022-01-07 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e53f5392-e017-49c4-ba94-b597c967dc56/hills+have+thighs+3.jpg home - hills have thighs: 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/meddle-with-the-pedal monthly 0.5 2022-01-05 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b5369d22-b860-4155-a587-3e3690ea1e2c/Meddle+with+the+pedal.jpg home - meddle with the pedal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/covid-ideen monthly 0.5 2021-12-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/06f70182-9a90-48ec-8dbb-997a4d9709b4/covid+ideen.jpg home - covid ideen - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9782a782-718d-4723-a361-8bdb4ab71a45/reverse+lunge.GIF home - covid ideen - Make it stand out Reverse Lunges https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d69d39e0-1cfa-4c68-8f63-e5332b76e287/push+up.GIF home - covid ideen - Make it stand out Push Ups (alternative below) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/684bfece-44b6-4db3-98ca-a3bd55bfba2b/chest+press.GIF home - covid ideen - Make it stand out Chest Press (push up alternative) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ae1b90bf-3816-42da-bf41-9895317e38fb/bentover+row.GIF home - covid ideen - Make it stand out Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2a012ecd-978b-4a40-802c-9fb9bb2e6a35/plank.GIF home - covid ideen - Make it stand out Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/748c300d-b761-4377-97c7-077869066355/single+leg+glute+bridge.GIF home - covid ideen - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/edfd6b7b-d112-4a85-b345-2cc334f1ec07/tricep+kickback.GIF home - covid ideen - Make it stand out Tricep Kickbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4368947b-1de1-4b20-baad-d64af0848e3d/reverse+fly.GIF home - covid ideen - Make it stand out Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/587bc351-7efa-47e6-8fec-12f31eb594ee/side+plank.GIF home - covid ideen - Make it stand out Side Plank https://www.vicesfitness.com/thoughts/homeicron monthly 0.5 2022-08-30 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ee7b379d-dfa0-4e58-b581-237714566f62/homeicron.jpg home - homeicron - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a2fa51aa-b30a-458a-a002-053d17b82e8f/double+leg+to+single+leg+glute+bridge.GIF home - homeicron - Make it stand out Double leg to single leg glute bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e8da2ff7-81c7-46b8-8f5a-0c9d03a4b4e9/half+kneeling+hip+flexor+stretch.GIF home - homeicron - Make it stand out Half kneeling hip flexor stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/ef1bacef-b136-423f-9b76-a5c440e3dcb9/power+lateral+lunge.GIF home - homeicron - Make it stand out Power lateral lunges https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/de2aef29-6114-4213-ac4a-ba40dc9081a6/hockey+stretch.GIF home - homeicron - Make it stand out Straight leg hockey stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/77f9bf95-b842-40da-94c0-f0b69a6b7a76/transverse+squat.GIF home - homeicron - Make it stand out Transverse squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e53fb627-d868-4da6-9afb-44a4bb95e425/rotational+plank.GIF home - homeicron - Make it stand out Rotational plank https://www.vicesfitness.com/thoughts/even-stronger monthly 0.5 2021-12-20 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/05ecde51-25ab-4ec9-8e99-4fe08bfcd1da/Even+stronger.jpg home - even stronger - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e285a9b3-af6c-45b5-8874-d76e6486607a/bench+supported+sldl.GIF home - even stronger - Make it stand out Bench Supported SLDL https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8e795737-a987-4639-9c20-7332e42e7f75/tk+arnold+press.GIF home - even stronger - Make it stand out Tall Kneeling Arnold Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a722a6a0-3a2f-40cf-84d3-2f4042e21382/knee+supported+bentover+row.GIF home - even stronger - Make it stand out Knee Supported Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4c177de2-6db7-402e-bb0b-c144d9037e77/leg+lowers.GIF home - even stronger - Make it stand out Leg Lowers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9c94afd4-d469-4cfa-983a-ba7164275a19/staggered+goblet+squat.GIF home - even stronger - Make it stand out Staggered Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/794d4d3d-d787-42f2-80a0-40fe6b130193/bentover+reverse+fly.GIF home - even stronger - Make it stand out Bentover Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/74cc446a-7565-4ca3-b0d2-d68aaa4b5281/push+up.GIF home - even stronger - Make it stand out Push Up (modification below) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/85a0cf50-09a5-4d31-971f-d1df627cce06/modified+push+up.GIF home - even stronger - Make it stand out Modified Push Up (can use bench, box, couch, or smith machine) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/507b52c8-e412-48b4-b512-685cad98f0ac/russian+twist.GIF home - even stronger - Make it stand out Russian Twist (weight optional) https://www.vicesfitness.com/thoughts/feeling-peachy monthly 0.5 2021-12-18 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1247046b-88aa-461e-adc6-8c3ab9cd91e6/IMG_2231.jpg home - feeling peachy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/274f3f48-4da9-41fe-83a8-920f4d9a8420/DB+Suitcase+Deadlift.GIF home - feeling peachy - Make it stand out DB Suitcase Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f2baf25a-02e0-4460-9dd1-a7d5813192dd/Skater.GIF home - feeling peachy - Make it stand out Skaters https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/78bf4a1d-f325-4bab-a461-e60890630901/Goblet+Pulse+Squat.GIF home - feeling peachy - Make it stand out Goblet Pulse Squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/60db0ac5-c33c-4c3e-a3d3-224f666c5f9b/DB+Glute+Bridge.GIF home - feeling peachy - Make it stand out Glute Bridges https://www.vicesfitness.com/thoughts/a-thigh-for-a-thigh monthly 0.5 2021-12-15 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/16ac8789-75ea-4053-b86f-7f6253b6a9ce/a+thigh+for+a+thigh.jpg home - a thigh for a thigh - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/lazy-8s monthly 0.5 2021-12-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/199778ca-d05a-4a68-87d5-dbb231f33c92/Lazy+8s.jpg home - lazy 8’s - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e7f125c2-507c-49af-b9f6-a92f94a55865/squat+to+row.GIF home - lazy 8’s - Make it stand out squat to row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/abd508e8-5378-45bd-b27c-87e610b7ae82/half+kneeling+chest+press.GIF home - lazy 8’s - Make it stand out 1/2 kneeling chest press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e92d1ac6-3255-42e0-a3b8-b755379cec13/Half+kneeling+lat+pulldown.GIF home - lazy 8’s - Make it stand out 1/2 kneeling lat pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4201f65d-beef-4fd9-8724-2b6928fe4c8e/High+to+Low+Chops.GIF home - lazy 8’s - Make it stand out high to low chops https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8c62f181-6b3d-4fca-b35a-f1a12ee051fd/cable+lateral+lunge.GIF home - lazy 8’s - Make it stand out cable lateral lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/99da00c7-73be-4dd1-9682-545bf145b578/Step+Back+Tricep+Extensions.GIF home - lazy 8’s - Make it stand out spicy kickbacks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d9258a02-5172-4f45-aa92-c869e697bdb8/Rope+Bicep+Curls.GIF home - lazy 8’s - Make it stand out rope bicep curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d50d798e-8628-431b-ab6c-da54db711dfc/hooklying+paloff+press.GIF home - lazy 8’s - Make it stand out hooklying paloff press https://www.vicesfitness.com/thoughts/cheek-2-cheek monthly 0.5 2021-12-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/96a0b8c0-003e-4315-9a75-3044397e42e5/cheek+2+cheek.jpg home - cheek 2 cheek - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/3e361bb4-ddb3-4d38-8b96-d612b78f74ee/Sliding+Reverse+Lunge.GIF home - cheek 2 cheek - Make it stand out Sliding Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/e0848aca-9c3a-477d-b677-c14914fbc17f/Stationary+Lateral+Lunge.GIF home - cheek 2 cheek - Make it stand out Stationary Lateral Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d5736892-57cb-4740-b217-88b2e33bdae7/Bowler+Squat.GIF home - cheek 2 cheek - Make it stand out Bowler Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5cfbd72b-09e6-4af2-b29f-d560fd522e41/Oblique+Sit.GIF home - cheek 2 cheek - Make it stand out Oblique Sit https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d6f20436-b292-451c-a9c7-33d78715e7cd/Single+Leg+GLute+Bridge.GIF home - cheek 2 cheek - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/113bc127-d5f9-4136-a484-359aed2b32a9/Shin+box+get+up.GIF home - cheek 2 cheek - Make it stand out Shin Box Get Up https://www.vicesfitness.com/thoughts/9-1-1 monthly 0.5 2022-11-17 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/2ecbb73f-61ad-4ce2-b60a-bbf41e1c8afb/IMG_1601.jpg home - 9-1-1 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/easy-full-body-30-4-30 monthly 0.5 2021-11-22 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/103c42a4-83ef-4402-8632-d3fb7b151218/30+4+30.jpg home - Easy Full Body: 30 4 30 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d156880f-a468-4b44-a633-820f32b758d4/Goblet+Squat.GIF home - Easy Full Body: 30 4 30 - Make it stand out Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/57e7531f-febf-495f-9022-a687556c34aa/Bentover+Row.GIF home - Easy Full Body: 30 4 30 - Make it stand out Bench Supported Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/93c2e9a7-b94c-4b27-a0e2-dc75e2ce607d/Alternating+Chest+Press+w%3A+opposite+leg+lower+FINAl.GIF home - Easy Full Body: 30 4 30 - Make it stand out Alternating Chest Press w/ Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/4f3a2a90-cffc-4d7c-862d-4b6e70364259/Side+Plank+hip+Lift.GIF home - Easy Full Body: 30 4 30 - Make it stand out Side Plank Hip Lift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c2fa6836-6ce2-46a5-a69e-770f7529d74a/Staggered+Deadlift.GIF home - Easy Full Body: 30 4 30 - Make it stand out Staggered Stance Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/32570208-2747-467b-a1d0-5340a8178f11/DB+Alternating+Curl+And+Press.GIF home - Easy Full Body: 30 4 30 - Make it stand out Alternating Curl and Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/06cd28fa-b6bd-42be-b17c-4b3905283c12/Tricep+Kick+Back.GIF home - Easy Full Body: 30 4 30 - Make it stand out Tricep Kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/d45e5712-7dd5-49ea-96b2-a7b999011bf8/Leg+Lower+with+Weight.GIF home - Easy Full Body: 30 4 30 - Make it stand out Overhead ISO Leg Lowers https://www.vicesfitness.com/thoughts/glute-day-3-all-too-well monthly 0.5 2021-11-18 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/61064448-6ace-4f0c-8cf3-b6477fdd6129/all+too+well+screenshot.jpg home - Glute day 3: all too well - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a71873a2-c8b0-4be5-98c9-c9f2aa2ba99a/barbell+back+squat+jess.GIF home - Glute day 3: all too well - Make it stand out Barbell back squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9e92a81a-98d2-4585-af28-b04d8ae0a32a/Lying+hamstring+curl.GIF home - Glute day 3: all too well - Make it stand out Lying Hamstring curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/b21ca1f9-b5b3-4dc5-ba9b-28a2c4ab6143/barbell+split+squat.GIF home - Glute day 3: all too well - Make it stand out Barbell Split Squats (elevated 4 the freaks) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/447de446-cf8d-4b8d-8c03-61e4ff2ef218/mini+band+donkey+kick.GIF home - Glute day 3: all too well - Make it stand out Mini band donkey kicks https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/62cc2b01-c7fd-4756-8b56-30491108ff9b/elevated+sumo+squat.GIF home - Glute day 3: all too well - Make it stand out Elevated Sumo Squats https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/fe2a7e59-346e-48f9-9e5d-fe8632bd88a9/pb+wall+clam.GIF home - Glute day 3: all too well - Make it stand out PB Wall Clams https://www.vicesfitness.com/thoughts/hills-have-thighs-2 monthly 0.5 2021-11-16 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/5e42e0cb-84ee-4b4c-9aab-5a4d6f1f765a/hills+have+thighs+2+screnshot.jpg home - Hills Have Thighs 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/easy-full-body-6040 monthly 0.5 2021-11-11 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a6d49668-0b5e-4e44-b695-3e39e2862374/60%3A40+screenshot.jpg home - Easy Full Body: 60/40 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/a74f31b8-1724-4c3c-a9a7-6e8a88e97cfd/Alternating+Reverse+Lunge.GIF home - Easy Full Body: 60/40 - Make it stand out Alternating Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/faecbc7c-4d17-400f-9700-9e08d8e60997/ALternating+Overhead+Pressw.GIF home - Easy Full Body: 60/40 - Make it stand out Alternating Overhead Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/31f6826d-44c1-4f70-a3a7-5e8c137a7392/Bentover+Row.GIF home - Easy Full Body: 60/40 - Make it stand out Bentover Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/f61d2cc4-37f0-4084-be48-4426d170e8af/Plank.GIF home - Easy Full Body: 60/40 - Make it stand out Front Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/8af587d1-214e-46fd-8c78-6980a5a41062/Suitcase+Deadlift.GIF home - Easy Full Body: 60/40 - Make it stand out Suitcase Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/33193000-f325-430f-a310-619adebfa333/KB+Nose+Breaker.GIF home - Easy Full Body: 60/40 - Make it stand out Nosebreakers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/6bc0ba2e-456c-48be-b1e3-c8bc2fa8b9ed/KB+Bicep+Curl.GIF home - Easy Full Body: 60/40 - Make it stand out Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/baeb8739-5cb3-448d-8bed-7e6984240649/Side+Plank.GIF home - Easy Full Body: 60/40 - Make it stand out Side Plank https://www.vicesfitness.com/thoughts/five-thighs monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/457436ee-cce2-4461-8bc4-a64cd9745d48/5+thighs+screenshot.jpg home - Five Thighs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/mrt-boney-m monthly 0.5 2021-10-20 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634757835813-8Y9ZQY47SION90B6QXN3/Bone+M+Screenshot.jpg home - M.R.T.: Boney M - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634757932392-UX5W2SYNTAUAG4WW5AVE/Trap+Bar+Deadlift.GIF home - M.R.T.: Boney M - Make it stand out Trap Bar Deadlift Keep a flat back, broad chest, and tight core. With soft knees, press firmly through your heels and the ground to move the weight. The motion comes from the hips, not the spine. Should feel: glutes, hams, core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634758050324-Z7YYMI2LKUQBCZ8MKONX/Half+Kneeling+KB+Shoulder+Press.GIF home - M.R.T.: Boney M - Make it stand out Half Kneeling Shoulder Press Don’t need a kettlebell for this one. With opposite leg in front, keep core tight as you press up from the shoulder. Should feel: core, shoulder, tricep https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634758130315-KXI6TIOWL9R3ZH66Q78T/Wheel+Roll+Out.GIF home - M.R.T.: Boney M - Make it stand out Wheel Roll Out The only exercise where I enforce rounding your back. Try and keep your back rounded as long as you can as you roll the wheel. Roll by moving hips first then finish with the arms. Should feel: Core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759272334-3WVL3WD681ETL7ZVE7W6/Split+Squat.GIF home - M.R.T.: Boney M - Make it stand out DB Split Squat I like having a forward lean, or hinge, on these to load the front leg more. As you lean forward, keep the front shin vertical to load glutes/hamstrings more. Press firmly through front heel to move Should feel: Front leg quad, glute, hamstring. Back leg quad https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759372794-K5GB93RIEGJEX3SASK7L/Pull+Ups.GIF home - M.R.T.: Boney M - Make it stand out Pull Ups *Replace with Lat Pulldowns if you can’t do pull ups Full reps ideally, as in dead hang to all the way up. Keep shoulders squeezed down away from ears. Should feel: Lats, upper back, arms https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759435221-YT4LQIYNEKQLZXS888SZ/DB+Side+Bend.GIF home - M.R.T.: Boney M - Make it stand out Side Bends The movement is much more subtle than most people do. Keep hips still, only move by lifting up the rib cage on the opposite side of the weight slightly. Crunch the rib cage down using your obliques. Should feel: obliques https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759519681-LAEHDIRR8PUBB5M2RP9X/Cable+SLDL+to+Row.GIF home - M.R.T.: Boney M - Make it stand out Cable SLDL to Row Not as hard as it looks tbh. The standing leg is the working leg. Grab cable with the opposite arm. With a soft knee on the standing leg, reach the moving leg as far back as you can while reaching the arm towards the cable. Press through the heel of the standing leg to return to standing. Finish the move with a row Should feel: glutes, hams on standing leg. Lat/Arm on opposite arm https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634761020539-RQB8PJZ2H4HM5JWK6J0I/Staggered+Cable+Chest+Press.GIF home - M.R.T.: Boney M - Make it stand out Staggered Cable Chest Press Opposite leg in front, tight core. Press from the chest, slightly out to in. Should feel: shoulder/chest/tricep, core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634760979568-PTIFPHN6RKEMESEAMQZJ/Tall+Kneeling+Chop+copy.GIF home - M.R.T.: Boney M - Make it stand out Tall Kneeling Chop Both knees down, flex your glutes to stretch the front of your hips. With a tight core and straight arms, chop from shoulder to hip. Should feel: Core, arms, glutes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759811703-68CF60OGICG74CO0VIXB/Rope+Tricep+Extension.GIF home - M.R.T.: Boney M - Make it stand out Rope Tricep Extensions A classic. Stay close to the cables for this one. Shoulders rolled down and back, tight core, press the rope down and out without moving the elbows. Should feel: Triceps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634760052895-B2I8C6KKRSHZCJ0E35QP/Face+Pull.GIF home - M.R.T.: Boney M - Make it stand out Face Pull Staggered Stance. With an overhand grip, pull the rope to the bridge of your knows. As you pull it towards you, pull the rope apart and try and point your thumbs to your butt. Should feel: upper back, rear delt https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634759744578-9MMJ6DOUUCSUAA1M32A8/Rope+Bicep+Curls.GIF home - M.R.T.: Boney M - Make it stand out Rope Bicep Curl Soft knees to keep weight in hips. Step back a few feet. Elbows tight to the body. As you curl, try twisting your palms up as much as you can to work more peak bicep. Should feel: Biceps https://www.vicesfitness.com/thoughts/full-glute-day-2 monthly 0.5 2021-10-20 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634053917153-4H06E6NZNSE2CEYN5DKJ/butt+it%27s+too+hard+table.jpg home - full glute day 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634054590020-1D8ZP60ALQJBVYB0W3FK/Hip+Thrust.GIF home - full glute day 2 - Make it stand out Hip Thrust Rest the back on the bench at the bottom edge of shoulder blades. Shins vertical, press through heels to move weight. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634054656962-ICB106K9XO2C11U6B8UL/Staggered+Goblet+Squat.GIF home - full glute day 2 - Make it stand out Staggered Goblet Squat Flat foot leg does all the work. All weight on that leg, squat down like a normal squat with firm pressure on the heel of the working leg. Don’t let either knee cave in. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634054716721-6X374IDJR3B135S82BTB/RFE+Quad+Stretch.GIF home - full glute day 2 - Make it stand out RFE Quad Stretch Nice and easy, breathe throughout https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634054797636-W4JPQYNJ1FDMWC2BYCJ7/Barbell+Reverse+Lunge.GIF home - full glute day 2 - Make it stand out Barbell Reverse Lunge Front leg should do 90% of the work. Keeping back flat, chest open, step back with a slight lean on the front leg. With firm pressure on the front heel, stand back up. Don’t let the front knee cave in. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634054847781-7TIDHWU2OU5DSAWONC98/Elevated+Lateral+Lunge.GIF home - full glute day 2 - Make it stand out Elevated Lateral Lunge Elevation allows for deeper hip range. Toes pointed forward, and push your butt back as far as you can into the working hip. Press through outside edge of working heel to stand back up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634055015440-NGMQUWRDLCO7YC88ZQZW/Shin+Box+Switch.GIF home - full glute day 2 - Make it stand out Shin Box Switch Try and use as little assistance as you can, breathe as you go side to side. Should be pretty hard for most, easy for some. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634055221268-7UI75W65B6PH72JSRHX4/Wall+SLDL.GIF home - full glute day 2 - Make it stand out Wall SLDL Wall gives you feedback to make sure you’re reaching deep into the hip, and also gives you support in your weakest position. All weight stays on the stationary leg, especially the heel. Light tap to the wall to, keep a flat back, and press through the floor to stand up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634055283976-ZSP7A8TFWJZKMNBJ91VM/Curtsy.GIF home - full glute day 2 - Make it stand out Curtsy Lunge Only a sublte step across the midline. Focus more on loading the front leg with a good lean, and rotating the back hip towards the front knee (my old video on tiktok about curtsys in the “buttstuff” playlist gives a full breakdown) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1634055347159-SC7WAAOMI7EN68Z91AYP/Mini+Band+Lateral+Walk.GIF home - full glute day 2 - Make it stand out Mini Band Lateral Walk This band was clearly a bit too tight for me, but put the band above the knees. Lead with the knees to move side to side, not the feet (do as I say, not as I do). https://www.vicesfitness.com/thoughts/2-steps-forward-1-step-back monthly 0.5 2021-09-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1632935848977-8KBSMY6FEA7KPCEF12GM/2+steps+forward+IMAGE.jpg home - 2 steps forward, 1 step back - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/upper-pushpull-and-core monthly 0.5 2021-09-09 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631203089410-OSO3X1TLSR9AY1J7R5OK/Push%3Apull+screenshot.jpg home - upper push/pull (and core) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207228923-BQJDVCKQI4A01FVXM405/Alternating+Chest+press+with+opposite+leg+lower+-+DB.GIF home - upper push/pull (and core) - Make it stand out Alternating Chest Press w/ Opposite Leg Lower Start in a dead bug position, lower one arm with about a fist size gap between the elbow and the rib cage, and the opposite leg at the same time. Keep your back flat and firm on the ground, and don’t let the other limbs move. Should feel: chest, core, shoulders, triceps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207260002-UVA1Z0MAPOTKG3LBDWW3/3+point+stance+DB+bent+over+row.GIF home - upper push/pull (and core) - Make it stand out 3 point stance bent over row On the balls of your feet, push off a box or bench to push your weight back into your hips. Back should be almost parallel to the ground. Keep a big chest and tight stomach, row with one arm limiting movement in the lower back and legs. Should feel: Lat, mid back, arm, core, legs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207330515-9VIEH8SS40Z7QNZTCNX8/Narrow+half+kneeling+DB+MIlitary+press.GIF home - upper push/pull (and core) - Make it stand out Half Kneeling (narrow) Military Press The key to this one is having a narrow stance, so almost having your front foot, back knee, and back foot in a line. From there, core tight, press the front foot firmly into the ground, and engage the glute on the back leg. Then press overhead, keeping hips and core engaged. Should feel: Shoulders, triceps, core, legs/hips of both legs. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207355018-6503SAU63EGLHNL1V3MQ/Foam+Roller+DB+Pullover.GIF home - upper push/pull (and core) - Make it stand out Foam Roller Pullover Use the foam roller for feedback on the spine. Keep your ribs down, and lower back mostly flat on the roller. Push the DB as far away from you as you can, and create the biggest arch possible to reach the ground. Make sure your arms stay straight and you keep pushing the DB away from you. Should feel: lats, core, triceps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207412722-2PFTP03ECXZ1MJ5CA42K/Single+arm+Single+Leg+Lateral+Raise.GIF home - upper push/pull (and core) - Make it stand out Single arm single leg lateral raise The weight goes in the same arm as the elevated leg side, this engages the glute of the standing leg. With a soft standing knee, straight arm, and tight core, push the dumbell away from you as you raise it laterally to 90 degrees. The higher it goes, the more you should feel your opposite side glute and oblique. Should feel: Shoulder, core, glutes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207489973-GL46GGGPT0Q28WUVC6HQ/Back+To+wall+DB+Front+Raise+or+Press.GIF home - upper push/pull (and core) - Make it stand out Back to wall DB Press The wall works as feedback for your spine, similar to the ground. Stand a few inches away with soft knees, and make sure your tailbone, midback, and head stay in contact with the wall. As you press the weight away, it’ll be harder to maintain those 3 points of contact - but that’s where you’ll get the core (and neck) workout. Should feel: shoulders, core, front of neck, taller? https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207454601-GMQDBBFWEI1AC8MIN1G5/Tall+Kneeling+OH+DB+Tricep+Extension.GIF home - upper push/pull (and core) - Make it stand out Tall kneeling Overhead Tricep Extension Flex both glutes to push the pelvis forward, and get a slight posterior tilt. Should feel a stretch in the front of the hips. As you get the DB overhead and reach down your back, keep your ribs down and glutes engaged. Should feel: Triceps, core, glutes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1631207527722-Z7QYTGP3MRVFP5J0Q98Z/Back+to+Wall+Single+Arm+DB+Bicep+Curl.GIF home - upper push/pull (and core) - Make it stand out Back to wall single arm bicep curl Same as the DB press, but since weight is only on one side of your body you should also feel some work being done by the opposite side oblique. You can also use the wall to stabilize the working arm, so no rocking of the shoulder (keep it down and back). Should feel: biceps, core, front of neck, opposite oblique https://www.vicesfitness.com/thoughts/6s-and-7s monthly 0.5 2021-08-16 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1629133537644-AGGZLHG39GGQZ5FXITTP/6s+and+7s+PIC.jpg home - 6’s and 7’s - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/fast-10 monthly 0.5 2021-08-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1627924773859-PCOM8LNV450872RQKIXL/Fast+10+screenshot.jpg home - Fast 10 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/full-glute-day monthly 0.5 2022-08-09 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626803411707-1KTHUDQFNVPYP7TB7OT2/massochist+image.jpg home - full glute day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830392848-PXQ5ZM65NGVMMGM0DCSG/Trap+Bar+DL+Side+view.GIF home - full glute day - Make it stand out Trap Bar Deadlift flat back, no rounding. Hips move back as far as you can with soft knees, and firm pressure on the heels. Core stays braced, and the weight moves by you pressing down into the ground through your heels - not by lifting up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830426053-0N8KI2UOJ8T8HV9HS2FW/KB+Swing.GIF home - full glute day - Make it stand out KB Swings An explosive deadlift. All back and forth movement from the hips. Note, not a ton of bend in either the hips or knees, it’s a power exercise. Snap from the hips to move the weight, wait as long as you can for the kettlebell before you you catch it with your hips. Should be violent, not rhythmic https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830477904-UIX8CHHR1WA5E6Y4NLW2/Leg+Lowers.GIF home - full glute day - Make it stand out Leg Lowers With both legs as close to 90 as you can have them, lower one leg at a time making sure neither foot/leg rotates outwards. While you lower one leg, try pulling the other closer to your chest actively. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830524593-3F0DNUZJFAWIXGC73VZF/Bulgarian+SS.GIF home - full glute day - Make it stand out Bulgarian Split Squats Front leg is doing all the work, use the back leg as a kickstand to sit down and back with firm pressure through your front heel. A forward torso lean makes it more glute dominant. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830553456-Q1URQMYAMDJQF320IEV3/Lateral+Lunge+w%3A+CL+Load.GIF home - full glute day - Make it stand out Lateral Lunge This is all about what angle you push into the ground. Both feet pointed straight, as you plant the working leg push your butt back to make it more glute dominant. To return to your original position, push into the ground at an angle away from you (towards the outside edge of your foot). Most of the weight should be pressed through the outside edge of the working heel. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830587696-0I9V8A2CS8J9BP25Y7AA/Hockey+stretch.GIF home - full glute day - Make it stand out Hockey Stretch The straight leg is the stretching side typically, just rock back and forth 6-8 times with slow breathing. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830632055-D17022AH9JDEUZ02QST4/Box+Reach+SLDL+w%3A+Lift.GIF home - full glute day - Make it stand out Box reaching SLDL Theres a video on my Tiktok/IG explaining this, but the box is both for light support and also cueing to get deeper into the hip of the working leg (the stationary one). With all your weight on the standing leg, and a flat back (no rounding), reach the other leg as far back as you can. Once you’ve reached your limit, lift the leg up, press through the standing leg’s heel, and stand back up by pushing through the ground. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830672437-JA6SOXPRVRWOL8E5CBJW/Spicy+Glute+Bridge.GIF home - full glute day - Make it stand out Spicy Glute bridge This one is as fool proof as it gets. Ideally with boxes/benches of the same height but they can be slightly off with no issues. Note that my arms aren’t supporting me, I’m pivoting on my back just below the shoulder blades. Push through the heel on the edge of the box to extend the hips as high as you can. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626830706606-BKG2DTK45F7F6KBZIFLN/Oblique+Sit.GIF home - full glute day - Make it stand out Clam shell side planks All about the down leg here. Get as much heigh as you can by pushing your bottom knee into the ground and extending your hips all the way forward. The higher you get, the more you should feel a burn in the bottom glute. https://www.vicesfitness.com/thoughts/the-hills-have-thighs monthly 0.5 2022-07-28 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1626633256810-IZUFUDPL64REZNQCGEFY/hills+have+thighs+image.jpg home - The Hills Have Thighs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vicesfitness.com/thoughts/how-i-structure-circuits monthly 0.5 2021-04-21 https://www.vicesfitness.com/thoughts/better-butts-hip-mobility monthly 0.5 2021-03-24 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1616602090078-GKFPLBYL8FE3Q19ZBBQ4/Shin+Box+IRs.GIF home - Better Butts: Hip Mobility Shin Box OPEN chain Internal Rotation Open chain means my foot on the working leg is off the ground. Starting in a 90-90 shin box position, try and keep your whole body completely tight and still. Rotate your rear thigh bone towards your mid line, so that your rear foot elevates off the ground. Don’t just lift your foot, make sure you’re rotating from the thigh inward and keeping the back knee on the ground. Rotate it as MUCH as you can, and hold for about 4-6 seconds with a big exhale. Do 6-10 reps. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1616602159312-MBHDVUX7AUEUHOUTDDU1/Shin+Box+Rotations.GIF home - Better Butts: Hip Mobility Shin Box Side to Side Rotations This one focuses more on control of both hip internal and external rotation. Try staying as upright as possible and keeping your heels relatively still on the ground, and rotate from side to side. Should feel really tight in your hips as you do it. If it’s too hard, try holding a weight with your arms - that’ll help. Do 5 reps each direction, breathing through the tight areas. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1616602277620-K4RJPMTY0ULSKSTTFIAT/Shin+Box+Closed+chained+IR.GIF home - Better Butts: Hip Mobility Shin box CLOSED chain internal rotation Now the focus is on the front leg, which stays on the ground. From this modified 90-90 position, rotate your entire body towards the ground - but emphasize your PELVIS rotating more than your torso, we care about the hips not the shoulders here. Once you’ve rotated your pelvis as far as you can, try lifting the front knee of the ground without moving anything else. It should be nearly impossible, and you should feel a burn in the groin area - a stretch in the glute. Hold for 4-6s, do 8-10 reps per side with a big exhale. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1616602553926-4SCWTZN8SVM8O0U5IEC3/hip+airplane.GIF home - Better Butts: Hip Mobility Hip Airplane When done well, you could argue this is the only one you need. But it’s hard to do well. Ignore everything that isn’t the STATIONARY leg. The goal here is to rotate your entire body over the stationary leg, using the muscles of that leg. To close (hip internal rotation): So as you rotate towards the ground (towards the camera here) imagine pulling from the inside of the thigh of the stationary leg (my left leg). Just like the last one, focus more on rotating your pelvis than your torso. Hold the closed position, give a big 6-8 second exhale, and try and rotate even further shut pulling from the inside of the stationary thigh. If you do this well, you should feel a stretch in your glute and a burn in your groin. To open (hip external rotation): Push off the outside of the foot on the stationary leg, and push that knee outward (towards the camera). This will force you to use your glute to cause your body to open up toward the ceiling. We want the stationary leg to cause the rotation, not your arms or torso swinging up. 2-4 really good reps per side is all you need. https://www.vicesfitness.com/thoughts/quick-rips-volume-7 monthly 0.5 2021-03-11 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473587473-70ED8CC4HCUW8PQ4YNTC/Med+Ball+Shot+Put.GIF home - Quick Rips: Volume 7 - Rotational Shot Put Power comes from the trailing hip. Push through the outside of your back foot, driving your hips to the wall. Finish by pushing your palm through the center of the ball. Should feel: trailing glute, core, chest/shoulder https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473622428-BO3SZC7901PSQNDZ9EDX/SL+OH+MB+Pop.GIF home - Quick Rips: Volume 7 - Single Leg Overhead Med Ball Pop With a soft standing knee and tight core, throw the ball at the wall and try catching it stiff - pause for a second to test your balance and core stability. Should feel: Lats, Hip (standing side), core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473654517-ETFE0F737GQMINAOYXIO/Single+leg+rotational+box+jump+to+BL+Landing.GIF home - Quick Rips: Volume 7 - Single Leg Rotational Box Jump w/ Bilateral Landing Rotate into the loaded hip at an angle, feeling your glute and hamstring stretch. Drive through the floor, at an angle, through the outside of your foot to rotate 90 degrees. Lands softly on two feet. Aim for air time, not a high box Should feel: Glute + Hamstring on loaded leg https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473752053-ZHBFE8GMZQS0L0HIDPPX/Wall+SLDL.GIF home - Quick Rips: Volume 7 - Wall SLDL A creation of my own. The goal is to be the perfect distance from the wall where you can reach it with a nearly straight leg and without actually leaning on the wall. Standing leg is doing all the work, the reach helps you get deeper into the hip. Maintain good posture as you reach, and once you’re at the wall, pause and close your hip (rotate the unloaded side towards the loaded side). Should feel: Glute, hamstring, core, upper back https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473788539-CUDQ827RITMUJT9005JZ/BU+KB+Press.GIF home - Quick Rips: Volume 7 - Half Kneeling Bottoms Up Kettlebell press A tough on on the shoulder, and a self-correcting exercise. Balance the KB from your shoulder not your hand by aiming to keep the pointy part of your elbow right under the KB handle. Should feel: Shoulder, and a stretch in the arm pit at the top. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473845181-IC7WAMPFAZDFC3JK7JMQ/OH+ISO+Double+Leg+Dead+Bug.GIF home - Quick Rips: Volume 7 - Overhead ISO hold Double Leg Dead Bug Overhead holding tests your posture. Keep arms straight and the weight as far away from you as possible. With a flat back, slowly dip both heels to the ground while keeping your core tight to avoid an arch in your lower back. Should feel: abs https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473898753-AVU59C4LNNR6JZZPVVGG/OH+Reverse+Lunge.GIF home - Quick Rips: Volume 7 - Overhead Reverse Lunge Posture + Strength. Reach up high with a straight arm, keep your core tight by trying to keep your ribs down. Front leg should be doing most of the work, by pressing through your heel and keeping your knee over your ankle. Should feel: Glute, quad, shoulder, upper back, core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473940579-5Z2YUY6BLAKFG522W1DI/Pull+Up.GIF home - Quick Rips: Volume 7 - Pull Up All the way up, all the way down. Avoid shrugging your shoulders at the top - if you can’t, reduce your range on the way up and only go as far as you can keep your shoulders away from your ears. Should feel: Lat, upper back, arms https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1615473996436-Q4XX99AUBY7GDDPCMR0A/Toes+to+Bar.GIF home - Quick Rips: Volume 7 - Toes to Bar Tough one for your core. Most of the time will have to swing/use momentum to get up, but tempo the way down. That’s how you’ll build the strength to control both directions. Should feel: Abs, arms/lats https://www.vicesfitness.com/thoughts/quick-rips-volume-6 monthly 0.5 2021-03-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787040515-0INNW4JGJNBU1HWW1MFP/Landmine+Explosive+Rotational+Snatch.GIF home - Quick Rips: Volume 6 - Landmine Rotational Snatch Outside hip does all the work. hinge into the outside glute, drive through the outside of that foot and finish by rotating to the landmine. Should feel: glute, hamstring, core, shoulder https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787070659-J5FDVM6WGNO3J8Q15T3F/Half+kneeling+landmine+press.GIF home - Quick Rips: Volume 6 - Half Kneeling Landmine Press Half kneeling challenges split stance stability, so focus on hips and core. Shoulder will do its thing if you move the weight. Should feel: shoulder, core, glute, adductor https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787097099-MAHFM4P8LURRJ4DPD499/Landmine+Anti+Rotation.GIF home - Quick Rips: Volume 6 - Landmine Anti-rotations Try to keep the top arm straight (I had a hard time) and core tight. Your goal is to adjust to the center of gravity change using your core. Should feel: Obliques https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787367962-3S5Z9MU2H2YKEUDEX68X/KB+Split+Squat.GIF home - Quick Rips: Volume 6 - KB Split Squat Load the front leg, close your back hip towards the front knee and push through the front heel to stand up. Should feel: glute, quad https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787249978-P4W6QQGKHRTJ1RFHMN3T/Side+Plank+Row+w%3A+Hip+Flexion.GIF home - Quick Rips: Volume 6 - Cable Side Plank Row w/ Hip Flexion This ones hard. Push your top knee toward the cable, not just up to your chest. Keep your hips/torso high off the ground. Should feel: Oblique, glute (bottom leg), lat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787287258-WTOFR44KCCY781OP33CI/Dead+Bug+Cable+Pull+Over.GIF home - Quick Rips: Volume 6 - Pullover dead bug Keeping your back flat and starting in a dead bug position, reach both arms and both legs out till they are close to the ground. Should feel: core, lat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787416260-2H1UAMOBOH3GJ0TM6UDY/Sled+Push.GIF home - Quick Rips: Volume 6 - Sled Push core tight, arms straight, push the ground away behind you Should feel: core, quads, glutes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787442512-03VLYDN8OXP7PMRJ4PCQ/Farmers+Walk.GIF home - Quick Rips: Volume 6 - Farmers walk Grab some heavy weights and try walking in a straight line, staying tall. Watch for overarching of your low back, keep the head/ribs/hips stacked. Should feel: Grip, core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787468013-TBKJXKWD6XTD272HNGJT/TRX+Row+2.GIF home - Quick Rips: Volume 6 - TRX Row Nice and simple pull. Body flat like a board, pull yourself up while slightly pulling your elbows apart. Should feel: lat, upper back, arm, hamstrings https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614787494196-UBOO8RMOCGIC6WZJEEF1/TRX+Reversed+Butterfly.GIF home - Quick Rips: Volume 6 - TRX Reverse Butterfly If this were a harder exercise I would’ve re-filmed it. Body flat like a board, keeping your arms as straight as you can pull your hands apart. Slow on the way down. Should feel: upper back, posterior deltoid https://www.vicesfitness.com/thoughts/the-deception-of-calories-burned monthly 0.5 2021-03-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614534921995-EYX3I296I6VZEXVMTJNY/Drake+HIIT+vs+Walk.jpg home - the deception of “calories burned” - Here’s an example: I could do a 30 min HIIT class and burn 400 calories. Sounds great, right? Until you realize that 90% of those calories would be from carbohydrates - meaning, we didn’t burn 400 calories of the fat around our belly, we burned mostly muscle glycogen, aka carbohydrates, stored in your muscle tissue. Now, let’s compare this to slowing down. I can walk at a fast pace, 3.5-4.0 mph, for an hour and burn ~400 calories. Double the time, sounds inefficient right? Not when 90% of those calories would be from fat, meaning we actually used calories from the cookie pouch around our waist. For you math wizards, in the HIIT example I would burn at most around 40 calories from fat. In the walking example, I’m burning about 9x that amount (360 calories from fat). https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614535343166-KXISF3Y64JJMV0YTTNLH/CPET+Screenshot.png home - the deception of “calories burned” - My VO2 max test My VO2 Max test Time is along the bottom, the speed increases from left to right as the test duration increases. Speed started at 2.5 mph and peaked at 10 mph. Orange line is fat burn throughout the test, blue is carb burn. https://www.vicesfitness.com/thoughts/heavy-day-volume-2 monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107365273-Q8UVFYJLE83A3LTLMPU4/Trap+Bar+Dead+Lift+Front+View.GIF home - Heavy Day: Volume 2 - Trap Bar Dead Lift Flat back, core tight, push your feet into the ground to stand up. Rotate your knees outward over your ankles for extra glute. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107731158-BGXWJBPGVCZEYE2DNUOG/Half+Kneeling+KB+Shoulder+Press.GIF home - Heavy Day: Volume 2 - 1/2 Kneeling KB Press Stable hips, tight core, press with your shoulder blade to lift the weight. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107759818-QL4XT0QMZ4Y5BU2TRWUQ/Wheel+Roll+Out.GIF home - Heavy Day: Volume 2 - Wheel Roll Out Tuck your tailbone under and try and keep it there as long as you can. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107795846-4QF6V2RZ6AHMNKLQY0LN/KB+Lateral+Lunge.GIF home - Heavy Day: Volume 2 - Lateral Lunge Sit back, feet straight, push your working leg into the ground at an angle away from your body to stand back up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107819705-H3CJKCDS8MW5I8KY572F/3+point+bent+over+row.GIF home - Heavy Day: Volume 2 - 3 point Bent Over Row Big chest, tight core. Keep everything stable as you row. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107859059-TMYVQEW656E277W6EJC7/SL+Side+Bend.GIF home - Heavy Day: Volume 2 - Single Leg Side Bend Less of a lean, more of a separation between your ribs and hips on the unloaded side. Crunch the ribs back down to return to standing. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107898872-AAFA92HQMMHGSIPIEJ34/Rotational+Row.GIF home - Heavy Day: Volume 2 - Rotational Row Push through the outside of your lead foot to initiate the movement. Rotate your hips away from the lead knee, keeping the knee stable. Arm finishes the movement. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107944819-0SU9JN7FT7WTI0T1L8YF/Rotational+Chest+Press.GIF home - Heavy Day: Volume 2 - Rotational Chest Press Push through your back foot to initiate the movement, and rotate your hips towards your lead knee. Arm finishes the movement https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1614107967813-4I5JFQ4886J83G4S3NWR/Rotational+Lift.GIF home - Heavy Day: Volume 2 - Rotational Lift Hinge into the inside hip, drive off the outside of your foot with a tight core to rotate away from the cable. https://www.vicesfitness.com/thoughts/heavy-day-volume-1 monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613498903466-CSJ4MSPQ5D6REGTVW8T9/Trap+Bar+Dead+Lift+Front+View.GIF home - Heavy Day: Volume 1 - Trap Bar Deadlift Same as the last time, flat back, push your feet into the floor, rotate the knees out over the shins. Should feel: Glutes, Hams, Core, https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613498941679-NEEIT3A0KLTGKR4RIE6W/Barbell+Bench+Press.GIF home - Heavy Day: Volume 1 - Barbell Bench Press the most overdone exercise in any gym. has minimal value but is definitely fun. Think about pulling the bar down on the descent to get your lats engaged, or squeeze your shoulders down away from your ears. Should feel: chest, shoulders, triceps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613498967544-YCYZU65SM4A7UXEF6QIE/Dragon+Flag.GIF home - Heavy Day: Volume 1 - Dragon Flags Also known as the “bruce lees”, these are so f*cking hard. Whole body off the bench, slowly lower without letting your back arch or rolling onto the bench. Should feel: core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613499061191-7WJKXRDY4ZWDQLYKX5NA/VIPR+Overhead+Squat+%28w%3A+heel+elevation%29.GIF home - Heavy Day: Volume 1 - VIPR Overhead Squat w/ heel elevation Overhead squatting is awesome for posture, opens up everything we are all tight in - hips, t-spine, shoulders. Arms should be completely straight overhead, knees rotate out, and use the heel elevation to get deeper into your hips without having to have super mobile ankles. Should feel: Everything https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613499026265-78QNP8CEWJ6YVIEM8QPA/Pull+Up.GIF home - Heavy Day: Volume 1 - Pull Up Pretty standard. Go all the way up and down, don’t let your shoulders shrug up to your ears at the top. Should feel: arms, lats, upper back https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613499124955-6J3DXEPT1X02JX0MDE9F/VIPR+High+Plank+Pull+Throughs.GIF home - Heavy Day: Volume 1 - VIPR High Plank Pull Through Can use any type of weight for this. Core tight, back flat, don’t let your hips open up. Should feel: core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613499162289-C37K8BAT6TST1TNV3GMY/Tire+Flip.GIF home - Heavy Day: Volume 1 - Tire Flip Ok, these are not squats they are hinges (deadlifts). If the only tire you have access to doesn’t have handles like this one, don’t do them. It’s too low to do explosively or properly. If you have access to one of these, think of it as an ultra explosive deadlift or kettlebell swing. Should feel: Glutes, hams, core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1613499273631-VGVMQXNZMMKRQTPWVPKE/Half+Standing+KB+Shoulder+Press.GIF home - Heavy Day: Volume 1 - Half Standing KB Shoulder Press Similar to half kneeling, except half standing. Kettlebell goes all the way down into the front rack at the start and end of each rep. Press slightly out and up, and think about pressing with your scapula. Should feel: Shoulder, triceps, core https://www.vicesfitness.com/thoughts/still-single-check-your-posture monthly 0.5 2021-02-16 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606056179028-J4M41A7D7LDPWVIGQP0A/bieber+side+by+side.png home - Still single? Check your posture - Appearance Doesn’t take an expert to explain the effects posture has on your appearance in a room: the smaller you make yourself the more feeble and anxious you look, the bigger you make yourself the more imposing and confident you come off. Before you start puffing your chest around your local pub like a Russian bookie, there are some nuances to good posture that require some explaining. Obviously a forward head and a slouched back are both not a good look and chronically bad for you, but being overextended, as in puffing your chest out, can be just as unattractive and incidentally harmful to long-term spine health. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1597858906211-EMNR4E9862K36MYU2AZQ/Morgan+freeman+2.jpeg home - Still single? Check your posture - Voice This one is more subtle, and indirect, but anyone with a performing arts background probably understands this right away. First, let’s discuss why your voice matters when you’re ~tryna wheel~. Ever heard someone with a nasally or high pitched voice, or both and thought, “wow, wish I could record that and save it for later”? Didn’t think so. Meanwhile, Morgan Freeman is landing GPS gigs with Waze for his one-of-a-kind, deep and reassuring baritone. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1597934565233-8KTPM15Z054FNS1M6ZZR/bernie+meme.jpg home - Still single? Check your posture Wrapping it up: Everyone notices your posture, and they don’t even know it. If you need any evidence, pick a model or celeb you think is attractive and then google candid paparazzi photos of them. If you can’t find one of them slouched like a bridge troll, there’s a reason for it, and if you can, you’ll see what I mean. Remember the cues: collar bone up, ribs down, shoulders are down, back, and relaxed. Or, think about being pulled up from the crown of your head by a rope from the ceiling. You’ll be wheeling in no time. Questions? Send an email to ideen@vicesfitness.com https://www.vicesfitness.com/thoughts/11-tricks-to-eat-less monthly 0.5 2021-02-11 https://www.vicesfitness.com/thoughts/8-min-full-body-banger monthly 0.5 2021-02-10 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612958613092-DR4YBFARZFRG1TEX2EJ3/KB+SL+Clean+and+Press.GIF home - 8 min full body banger - Single Leg Kettlebell Clean and Press Easy way to overload the hip without much weight. Don’t go too deep, power is about the right depth to elastic energy ratio. Standing leg does all the work to get the KB up by stomping through the floor. Then press. Should feel: Glute, hamstring, shoulder, tricep https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612958731900-WD73TRPNJVS6RXD1FPRK/KB+SLDL+to+Reverse+lunge+w%3A+double+row.GIF home - 8 min full body banger - Single Leg Dead Lift to Reverse Lunge with Double Row Rolls right off the tongue right. Great for working on single leg stability (if you walk or run a lot, take note). Start with the hinge (deadlift), pause and row (note the outward movement of the row, it increases instability). Tip back until your back foot touches the ground, and kick yourself back into an SLDL using as little help from the back leg as you can. Pause and row, then stand up, Should feel: Glute/Ham on lead leg, Lat/Arm on opposite side. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612958856372-YALFUYQP2LXVM6TFDDVM/Turkish+Get+up.GIF home - 8 min full body banger - Turkish Get Up I will only do these when tight on time, as they are incredibly non-specific but also a great full body workout. This is an exercise I don’t recommend unless you’ve been coached by someone with an SFG, DNS, or athletic coaching background cause it can really be a waste of time when done poorly. There are too many cues for one paragraph, but email me if you want to learn. Overall, core should be stiff the entire time. First half of the movement is driven by your glute on the bent leg. Shoulder holding the kettlebell should be “packed” the entire time, with the elbow locked. Should feel: everything https://www.vicesfitness.com/thoughts/full-body-lift-volume-4 monthly 0.5 2021-02-03 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367379667-4JP68DZZGVC2EQBQ02GD/Med+Ball+Rotational+Scoop+Toss.GIF home - full body lift: volume 4 - Med Ball Rotational Scoop Toss All in the hips. Drive through the outside of your trail foot and turn your hips to the wall. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367410883-3HTCM4AMEOSB65RQQ3HP/Single+Leg+Box+Jump.GIF home - full body lift: volume 4 - Single Leg Box Jump I like these better than double cause I feel like I can focus on using my glutes better. Start low, don’t worry about box height just try to get as high as you can and land softly. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367486552-9KX49OE0P92DK18SSL6C/KB+Clean+and+Press.GIF home - full body lift: volume 4 - Kettlebell Clean and Press Great full body exercise. Stay square and snap through the hips, using your glutes and hammies. Core tight as you press up. On the descent, make sure you wait till the last second before hinging your hips https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367550599-7P1JA7N7UQ577IRNO1HV/Med+Ball+OH+Double+Dead+Bug.GIF home - full body lift: volume 4 - Med Ball Overhead Double Leg Dead Bug Back flat, arms straight, making the biggest arch you can with your arms. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367589661-O4BV67VPFTHQXSC0EQS5/Sled+Push.GIF home - full body lift: volume 4 - Sled Push Keep the torso tight, drive through your glutes by pushing the ground away from you https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367723225-NUPX9709O4FXNRB61ET1/Bird+Dog+Bent+Over+Row.GIF home - full body lift: volume 4 - Bird Dog Bent Over Row Opposite leg is up in the air, not too high. Core tight, slowly row as normal keeping your back stable - as though you have a glass of wine on your back https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612367761820-VR257LBLM261KOS0AQ7Z/image-asset.gif home - full body lift: volume 4 - Curve Run If you don’t have a curved treadmill, a regular one will suffice. 2 rounds of 60s at 75% of your max speed, with 2 minutes of rest between each round https://www.vicesfitness.com/thoughts/5-reasons-to-keep-the-bulk-of-your-workouts-easy monthly 0.5 2021-02-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612209346706-SBGLMJPGM73WDKGHIADV/drake+workouts.jpg home - 5 reasons to keep the bulk of your workouts easy - Frequency Pretty straight forward. If your workouts are shorter/easier, you can spend more days at the gym. The benefits of working out frequently outweigh the benefits of working out hard, but infrequently. You want to have the positive psychological benefits (wanted to eat better, having more energy, etc.) of exercise as frequent as possible. 30 min x 6 per week > 90 min X 3 per week https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1612209598090-NRAWXKP10OOQIHCKNXI7/button+workout%3Aeat.jpg home - 5 reasons to keep the bulk of your workouts easy - Nutrition - The intensity/duration threshold How many of you have worked out super hard only to crush 2 servings of pasta and a bowl of ice cream that night? I know I have. Then you wake up the next day feeling even worse. For weight loss, exercise’s benefits are only a compliment to a good diet. Diet is the key. Working out too hard or too long can make you cross an intensity or duration threshold that can force you to overcompensate with food. https://www.vicesfitness.com/thoughts/full-body-lift-volume-3 monthly 0.5 2021-01-26 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599110909-7HWMHKF5AF6026R98HX5/Landmine+Curtsy.GIF home - full body lift: volume 3 - Landmine Curtsy Lunge Setting yourself up at an angle and keeping the landmine tight to your body, step back and across your midline. Keep 80% of the weight on your front foot, and drive through the outside of the front heel to stand up. Should feel: Outside glute of front leg https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599162750-17PL0V6EGJWIGJ8X4TWI/Landmine+Shoulder+Press.GIF home - full body lift: volume 3 - Landmine Shoulder Press Great for anyone with overhead mobility restrictions. With opposite leg in front, keep your core tight and lower the landmine till your elbow is bent at just passed 90. Then press straight up. Should feel: Shoulder, tricep, core. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599220397-O0QQD0N97Q27BO3I4IVK/Landmine+Side+Roll+Out.GIF home - full body lift: volume 3 - Landmine anti-rotation roll outs Tough on the obliques. Set your feet wide apart, keep your back flat, and slowly roll the landmine to either side keeping everything still. Should feel: obliques https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599305285-D1EHYM406R1JZUL7NJYX/Single+Arm+Lat+Pull+w%3A+Lateral+Flexion.GIF home - full body lift: volume 3 - Single arm lat pull down with lateral flexion Adding the stretch upwards is where we get the core working. At the top, let the weight pull your rib cage up on the working side. Starting from the obliques, pull your ribs down and finish by pulling the weight with your arm down. Should feel: obliques, core, lat, bicep. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599360739-01MNY4NWD0AMTYC9MHVR/Nordic+Ham.GIF home - full body lift: volume 3 - 1/4 nordic hams Limited range due to equipment here but these are still brutal on the hammies. Keep your glutes + core tight and lower as far as you can control and come back. Should feel: Hamstrings, glutes https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599414693-NONZ5VLSA4H59JSTD2WY/Wheel+Roll+Out.GIF home - full body lift: volume 3 - Ab wheel roll out A classic and always challenging movement for your whole core. To stay safe, I like to cue a rounded back during this one. Try and keep your low back rounded as long as possible while you roll the wheel out, once you feel like you’ve lost the rounding, stop and return. Should feel: whole core https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599479056-E4HSVOPUYGUTN50CPV44/Single+Arm+Incline+Press.GIF home - full body lift: volume 3 - Single Arm Incline Chest Press A strong mix of core and upper body. Keep your back flat on the bench and bring the weight down with a 45-60 degree gap between your elbow and rib cage (the farther this weight moves away from your midline, the harder it is on your core). Pause, and push the weight back up to center. Should feel: Core, chest, shoulder, tricep https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599522271-71AASTM70J0JV2VEP85K/Single+Leg+PB+Ham+Curl.GIF home - full body lift: volume 3 - Single Leg PB Ham Curl Another hamstring banger. The key here is to lift your hips up AS you roll the ball in, that makes your hamstrings work both their jobs: knee flexion and hip extension. Don’t let your toes turn on out the working leg, and keep your toes flexed up. Should feel: hamstring, glute https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611599620169-17GWIPMLGU6VX9GJDLK3/PB+Strides.GIF home - full body lift: volume 3 - PB Strides Simple yet surprisingly effective. Keep spine neutral (no over rounding OR arching) and slowly bring one knee int your chest. Alternate sides. You can move the ball further away from you if you want more of a challenge. Should feel: abs/core https://www.vicesfitness.com/thoughts/your-running-shoes-are-not-the-problem monthly 0.5 2021-01-26 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610814432379-320MJ42UUA7JZMSUAAEK/Hoka.png home - your running shoes are not the problem Yes shoes play a role, but they’re rarely, if ever, the root cause of the problem. Before buying a new pair of shoes, let’s see where your pain may be coming from. Pain from running can come from two pathways: impact or soft tissue tightness (muscles, tendons). Each pathway has to be addressed differently. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610814997695-LMUDDL7JFUM2WK4ZHVT0/tray+1.jpg home - your running shoes are not the problem - Bouncing aka too much Vertical Displacement: a lesson on inertia If your goal is to move forward, move forward - not up and down. Fix: drop your hips an inch so that your knees soften more, and focus your gaze on something in the distance - try to keep it level. Or, imagine you’re holding a tray of tequila shots you don’t want to spill. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610815087077-44W5A74YI843WI2EA2FQ/image-asset.jpeg home - your running shoes are not the problem - Heel Striking: a recipe for disaster landing on your heels is a sign that your reaching your legs too far in front of you you should be landing on your mid foot - right behind the balls of your feet. Fix: don’t think about what your feet are doing as you run, think about pumping your knees back and forth. The feet will land where they’re supposed to. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611337018489-GGPULSOUYZNNYCENP94F/Shin+Box+Hip+Internal+Rotation.GIF home - your running shoes are not the problem - Shin box Hip Internal Rotations With front hip bent at 90 degrees, rotate your pelvis towards the front knee as much as you can. Once you’ve reached your furthest distance, keep everything tight and still and try lifting your front knee to the ceiling. If done well, your shouldn’t move at all (because if you rotated your pelvis as far as you could, that knee is at end-range already). We just want to send a signal to the inside of the front thigh to turn on, so you should feel a little work being done around your groin. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611337336129-HOAK17GZ4ZSSLC0EA8YE/toe+sit.GIF home - your running shoes are not the problem - Toe Sit Toes curled under, try and sit here for 30-60 seconds. Helps reduce the likely hood of developing plantar fasciitis https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338235024-ETXVXHS7YR2KCYODN2U4/1%3A2+kneeling+quad+stretch.GIF home - your running shoes are not the problem - 1/2 kneeling quad stretch Hinge forward to keep your torso inline with your thigh. Tense your glute on the side you’re pulling to get a better stretch. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338060099-ULQR8SA2KTXHJJUK6YHC/ankle+sit.GIF home - your running shoes are not the problem - Ankle Sit Toes pointed, sit here for 30-60s. Stretches the muscles of the shin (anterior tib), can help with shin splints https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338358174-LEH0X8DS42Q4RJX89OXK/Reverse+Nordic.GIF home - your running shoes are not the problem - Reverse Nordics I would consider this advanced, so take it slow. Toes curled under, core + glutes tight (no over-arching of low back), slowly lower yourself backwards to where you can control. Then return. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338095461-YGREYX7JIX6NEIGOOPZ3/Ankle+Stretch3.GIF home - your running shoes are not the problem - Knee Drives (calf stretch) Keeping your heel firm, put weight on your front knee and drive your knee forward. Should feel a stretch in the achilles/lower calf. This attacks the soleus, the under-stretched part of the calf. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338288369-4XG5FFRFTFAJ0898MH38/Sidelying+t+spine+rotation.GIF home - your running shoes are not the problem - Sidelying Thoracic Spine Rotation Stretch Hips and knees both bent at 90 degrees, reach your top arm as far as you can away from your knees. Aim to get the back of the reaching shoulder to touch the ground, not the hand. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338159620-CYFFE3ZV312OYDDI874R/1%3A2+kneeling+hip+flexor+stretch+with+rotation.GIF home - your running shoes are not the problem - 1/2 kneeling hip flexor stretch w/ rotation Start by flexing your glute on the kneeling side. As you push your hip forward with your glute, rotate your torso over the oustide of your front knee while keeping your front knee square. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1611338517021-K73NLTV71ALYKXJNHUWF/Rotational+Plank.GIF home - your running shoes are not the problem - Rotational Plank A personal favorite. Starting in the 90-90 position (shin box) lower onto both elbows at a perpendicular angle to your lead leg. Slide your lead elbow on the ground forward as far as you can, keeping everything else still. https://www.vicesfitness.com/thoughts/full-body-lift-volume-2 monthly 0.5 2021-01-19 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610808753658-2XOTYT2F6Y68G3MDXCE6/Barbell+Reverse+Lunge.GIF home - full body lift: volume 2 - Barbell Reverse Lunge For barbell lower body exercises, I pick these over back squats for 2 reasons: I don’t have to load as much weight and back squats make my torso feel like it’s going to explode. Front leg should be doing 90% of the work, press through the front heel and make sure the front knee doesn’t cave in. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610808776906-8KN0O4BBB0N9G2J7YAJN/TRX+Inverted+Row.GIF home - full body lift: volume 2 - TRX Row Simple and challenging. Body should be stiff like a plank, weight on your heels. If going fully inverted is too hard, just walk your feet back. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610808821504-8T7M2MR6HWTCJ6ERPV23/TRX+Fall+Out.GIF home - full body lift: volume 2 - TRX Fall Out Reach as far as you can without letting your back arch. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809074266-LZZWOGZWX72ZV25AOYWX/Cable+SLDL+to+Row.GIF home - full body lift: volume 2 - Cable SLDL To Row Your stationary leg is doing most of the work here. Reach your moving leg as far back as you can keeping your back flat. Press through the heel of the lead leg to stand up and finish smoothly with a row. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809270784-W5WLOX26BG9L8GZG67GC/UL+DB+Press+W%3A+Leg+Lower.GIF home - full body lift: volume 2 - Single Arm Chest Press with Opposite Leg Lower Rolls right off the tongue. This is all core core core. Keep your back flat as you lower the weight, resisting rotation. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809310785-ZP72P40C825S3VJTEZXZ/Copenhagen+w%3A+hip+flexion.GIF home - full body lift: volume 2 - Copenhagen with bottom leg hip flexion Tough variation for the top leg hips. Great for obliques and knee/low back issues. Keep Hips High. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809380738-7A7VWYX7UGCI8GMIEB7I/image-asset.gif home - full body lift: volume 2 - Lateral Lunge to Row This works a system called your “posterior oblique sling”, big words for saying my left glute and right lat. The hip on the side that is stepping is doing 90% of the work. Push through the outside of your foot/heel to return to your starting position, and finish smoothly with a row. Should feel: glute, core, lat/arm. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809404697-RN90D4W1WQT85675R43U/image-asset.gif home - full body lift: volume 2 - Back to Wall Front Raise The wall is a feedback tool, to make sure your posture is good. Keep 3 points of contact: back of your head, mid back, and tailbone. Keep your ribs down as you lift the weight, and don’t lose your points of contact. Should feel: core, shoulders https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809428693-XGSLW1PJ120CW1JJ8O26/image-asset.gif home - full body lift: volume 2 - Step Back Tricep Extensions Adjusting the line of pull from a regular tricep extension by stepping back. This works that bat wing area. Keep upper arm still and extend hands back like you’re trying to hammer a nail in a wall behind you. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809501438-N4Q0RQWBUEJCAAZD9R5O/cable+rope+bicep+curl.GIF home - full body lift: volume 2 - Rope Bicep Curls The rope makes you feel more peak bicep. As you curl, try turning both pinkies out and away from the center of your body. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610809568365-TC2EGXX01A4CFCMCXGQ9/back+to+wall+band+pull+apart.GIF home - full body lift: volume 2 - Back To Wall Pull Aparts Wall is the same feedback tool as before. Keep your points of contact, feel your shoulder blades pinch together against the wall. https://www.vicesfitness.com/thoughts/better-butts-a-how-to-on-thicccness monthly 0.5 2021-01-19 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610821725922-V45W3EJOP4PMGTRABZZK/IMG_19F5B1E9F430-1.jpeg home - better butts: a how-to on thicccness I’m not here to judge, seems like a good investment if you’re monetizing that fat transfer. What does bother me is when I see them advertising their workout plans, especially their glute exercises, giving thousands of people the impression that they worked for what their momma (surgeon) gave them. Aside from the fact that their workouts aren’t the cause of their bubble butts, they often lack even a simple understanding of the science of thicccness. So, here’s a brief scientific review on thicccness: https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610821497222-24312907V75KOF1B5G8R/handshake+thicccness.jpg home - better butts: a how-to on thicccness - Your body makes muscles thicker when it feels too weak to do something, not when it doesn’t have the endurance to do something. Why? Muscle cross sectional area (aka muscle thicccness) increases force production, i.e. strength, for short term exercise. For super high reps or endurance (like 30 min on the stairs, or 60s of bodyweight squats), increasing thicccness isn’t beneficial for my body - improving oxygen delivery is, so my body responds by improving the blood flow to the area instead of getting thicccer. https://www.vicesfitness.com/thoughts/quick-rip-20-min-full-body-lift monthly 0.5 2021-01-16 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410292793-FRRY8P1IMVJ6X4L8CTPF/Trap+Bar+Dead+Lift.GIF home - full body lift: volume 1 - Trap Bar Dead Lift nothing better for your booty, posture, and core. all from the hips: keep your back flat and drive your feet through the floor. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410320150-B12Q5B60KJO2JL53V3TO/image-asset.gif home - full body lift: volume 1 - Half kneeling kettlebell shoulder press position challenges hip and core stability. Coming down to the front rack makes it harder on my shoulders. Lift with your scap, don’t arch your back. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410346361-9Q2N9YEH98XOQ6B56PUL/Front+Plank.GIF home - full body lift: volume 1 - Plank keep the natural curves in your spine. that means don’t let your hips sag, but also don’t over crunch your abs. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410391255-9B8LV27K4KHQGORKZZAM/Overhead+Rotational+Squat.GIF home - full body lift: volume 1 - Overhead Rotational Squat Personal favorite from the brilliant minds at EXOS. Opens up your shoulders, T Spine, and Hips. Keep your arm completely straight, sit back on your heels, push your knees out and slowly lower yourself down. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410424544-V01XM9IM2JQ82FAUMW99/image-asset.gif home - full body lift: volume 1 - Wide Grip Pull Up Hate pull ups. I stop at 5 no matter what, but that’s bad advice so you should do more if you can. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410459757-43UI4BD36YYRNWQR8HG9/Side+Plank.GIF home - full body lift: volume 1 - Side Plank Simple and effective. Squeeze your bottom shoulder away from your ear to engage your Lat, keep your hips high and press through your bottom foot (note the staggered stance) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410494800-NQZFB006F0XAD33U2CCC/Rotational+Row.GIF home - full body lift: volume 1 - Rotational Row This is as fully body as it gets. The main body part working here is my lead leg. Driving my lead foot through the floor, rip the handle back. Should feel your glute, core, and then your lat and arm. Everything rotates around the lead leg. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410519875-A2TMHWQK7UI5A3204JHL/Rotational+Chest+Press.GIF home - full body lift: volume 1 - Rotational Chest Press The inverse of the last one. Press through your back foot and rotate your pelvis towards your front knee, finishing the move with a punch. Should feel it mostly in your back leg, core, and then pec/shoulder/tricep. Everything rotates towards the lead leg. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610466287230-M5FMEJBBU5H47Y4F2JLO/Tall+Kneeling+Chop.GIF home - full body lift: volume 1 - Tall Kneeling Chop Burner for your obliques. Arms straight, Core tight, pull from shoulder to hip making the biggest arch you can. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410590973-SCVRX3YOWT5BF39XML5I/Rope+Tricep+Extension.GIF home - full body lift: volume 1 - Rope Tricep Extensions Keep your upper arm still, shoulders down and back, light tension in your core. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410610062-ETZFXDYCYI78V0YAHFFS/image-asset.gif home - full body lift: volume 1 - Lateral Raise Bent knees gives me slack to get my posture in the right spot. Core’s tight, and I’m aiming to lift with my scaps and keep my shoulders away from my ears. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410638259-EFMCK4A5OL8Z5PALUGLJ/image-asset.gif home - full body lift: volume 1 - Staggered Bicep Curl Staggered stance, keeping the weight in your front hip, helps save your back for heavy curls. Core tight, shoulders down and back. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410672750-NU17SZSJ1EMIO485N231/Face+Pull.GIF home - full body lift: volume 1 - Face Pull Solid shoulder opener. Don’t just pull the rope to you, you want to try and point your thumbs towards your back pockets, rotating your shoulders open. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1610410693159-PEFWHXK2JGQFSXKXDUJ0/PB+Plank+Roll+Out.GIF home - full body lift: volume 1 - PB Plank Roll Out Dynamic plank, using the ball to increase lever length = more tension on abs. Note, I’m not over crunching my abs, keeping natural spine curves but avoiding an arch as well. https://www.vicesfitness.com/thoughts/bouncing-back-from-a-night-out-101 monthly 0.5 2021-01-08 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609433100799-71KU7PPAPKFOH12WP1C0/image-asset.jpeg home - bouncing back from a night out, 101 - Tier 1: Drinks with dinner what I would feel like after 2-4 drinks Light headache, fatigue Not super motivated, but can have coffee and power through Exercise isn’t what I want to do but I can manage Remedies: A supplement with Dihydromyricetin after drinks, before bed Helps breakdown alcohol I use Cheers+, but there are others Coffee and advil if I have a headache Whatever workout I had planned 20 min nap at some point if I’m planning to go out again https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609433149929-OKL5QFT7AKV3QOVPAKRV/johnny+t.png home - bouncing back from a night out, 101 - Tier 2: Saturday Night Fever a full, hard night out Headache Stomach issues Bad sleep Slightly elevated heart rate upon waking Craving greasy foods Lack of motivation Remedies: If I’m someone who’s prone to stomach issues, a milk thistle supplement pre-drinking Dihydromyricetin supplement before bed Wake up right when my body feels uncomfortable (this can end up being as early as 4 or 5 am), and aim to start with sugary: fruit, juice, soda, or a smoothie to accommodate the blood sugar drop (more on that below) go right back to bed and wait for my body to relax, sleep as much as I can Advil if I have a headache After some rest, coffee and light exercise (walk, jog, or easy lift) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609433414250-HF2ZTVF7I0ORZVUU2G68/skeleton.jpg home - bouncing back from a night out, 101 - Tier 3: The Miami Special weekend bender composed of unrelenting day and night drinking All of the symptoms from tiers 1 and 2 plus: Serious Anxiety/stress Almost complete lack of sleep, but don’t feel tired Elevated Heart Rate Remedies: A magnesium and 5HTP Supplement in the days leading up or night of Helps reduce cortisol and improve sleep I use New Mood by Onnit but doesn’t matter Dihydromyricetin supplement before bed Wake up and have something sugary, as in Tier 2, then go back to bed to get real sleep. If the fruit/smoothie doesn’t help, CBD or other “relaxation” gummy to help get some sleep absolutely no exercise whatsover, for at least a day. After 24 hours, light to moderate exercise. 48 hours later, can go back to routine. https://www.vicesfitness.com/thoughts/successful-resolutions-start-easy monthly 0.5 2021-01-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609783881996-E77STER3SZCV99OZTGR3/Trump+Tweet+3.jpeg home - successful resolutions start easy Often times, resolutions are lofty goals like “lose 20 lbs” or “run a marathon” or even just “go to the gym 3x a week”. These are all great, as goals. Goals on their own however are just targets - outcomes. Not methods. I’m not going to improve my golf score by staring harder at the pin, and you’re not going to lose 20 lbs by saying “2021 is my year”. It’s helpful to view resolutions (or fitness goals in general) as skills similar to sports or resumé padders. Think of something you’re really good at, and reflect back on how you got to that level of proficiency. You didn’t just pick it up January 1 of 2008 and figure it out within a month. In all likelihood, you worked at each individual element of that skill over time and those elements eventually compounded to the skill you have today. https://www.vicesfitness.com/thoughts/you-should-be-putting-on-weight-over-the-holidays monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609265989564-XCYZ3JVK02F9FIFGKROB/santa+belly.jpeg home - you should be putting on weight over the holidays - What do I mean by “fake” Anytime you see sudden swings in weight in either direction you should immediately think “ok that’s not real”. As in, it’s unlikely you lost 5 lbs over night and it’s just as unlikely you gained 5 lbs overnight. Losing weight takes good habits done consistently over time. The same is true for weight gain, it takes bad habits done consistently over time. Holidays are inherently short term, so no matter how gluttonous we can be it isn’t a big deal. What can change in the short term is the amount of water your body retains, and that can be 5-8 lbs a day for the average person. (that’s also what leaves you feeling puffy after just a few Christmas cookies) In reality, there’s 0 chance anyone reading this ate enough food over a week to put on 5 real pounds - that would take an excess of 17,500 calories, or 2500 EXTRA per day. But, all of us who indulge during the holidays hammered the 3 major paths to drastically increase our water retention. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1609266366345-ZJ3CTIRLDCWWNGH5FM0Q/Sword+water+weight+meme.jpg home - you should be putting on weight over the holidays - 3 major paths of water retention Basically everything we consume during the holidays, but here’s a list: Carbohydrates every gram of stored glycogen holds ~3g of water Salt Excess salt leads to increased water retention. **This can also be why you may crave salty foods when dehydrated, as it’ll help your body retain water. Alcohol Alcohol dehydrates your body -> your body tries to hold on to more water Sounds like a lovely holiday dinner; salty poultry followed up by a heavy dose of desserts all chased down with wine and/or egg nog. https://www.vicesfitness.com/thoughts/why-you-need-to-strength-train-even-if-you-just-want-to-tone monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1608772592679-IUH3L1KWGBBUDCP1VYVQ/Uno+meme.jpg home - Why you need to lift weights even if you just want to “tone” - Define Lifting Don’t think of lifting as this hyper-masculine activity that requires pre workout, a bag of chalk, and childhood trauma. Think of it as a different stimulus for fatigue. Cardio is generally low intensity, rhythmic movement that doesn’t fatigue your muscles for 30-120 minutes. Lifting is anything on the other end of the spectrum, an activity that leverages weights/bands/speed or other pieces of equipment to fatigue your muscles in 10-30 seconds (per set). Under 30 seconds doesn’t sound too bad does it? Why does the timing matter? Well that’s what your body knows. It has no idea what you’re doing, it just knows how hard and how long you’re doing it for and each intensity and duration has different physiological responses in your body. Those different responses are why you need to lift weights even if you think you don’t. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1608567846779-KLXOUGYNCVZZ2E2X6HR3/Kate+Upton+1.png home - Why you need to lift weights even if you just want to “tone” - Looking Better If your goal is to have a “lean” or “toned” look, you probably think lifting weights is going to make you bulk up. Let’s dispel that concern immediately: putting on muscle isn’t that easy. Client facing former high school athletes spend 2 hours a day, 6 days a week, taking creatine, drinking gallons of water, and eating everything in sight and still have trouble doing it. If you’re a 20-something year old girl or guy struggling to make it to the gym for 45 minutes, 3x a week and you have sweetgreen for lunch, trust me you’re not going to bulk up. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1608568724249-FEHX4W7BSUC8R71FP0LG/bill+meme.jpg home - Why you need to lift weights even if you just want to “tone” - Feeling Better All types of exercise have endorphin benefits, and doing things that are challenging in general is an easy way to feel better each day. That being said, cardio and resistance training act on your brain in pretty different ways. Cardio in the long run is a cortisol booster. Coritsol is the stress hormone. That can be good, as cortisol is also helpful in making you feel awake and alert. But too much, or not the right balance can lead to lower testosterone (this matters for chicks too). Lower testosterone doesn’t just mean a soft voice, lack of facial hair, or lower sex drive in men. It really means your classic over-stressed symptoms: low energy, anxiety, bad sleep, difficulty making good food choices, or binging netflix instead of finishing your project. https://www.vicesfitness.com/thoughts/stop-complicating-nutrition monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606068008711-2J6HNOQ4FR79YB1EXPHG/eric+andre+overeating.jpg home - stop complicating nutrition - Quantity Quantity, in every sense of the word, is far more impactful than any granular details about anti-inflammatory ingredients or magic herbs. Simply put, you can eat too much “good” food and still gain weight, while you can still lose weight eating just fast food if you limit the quantity (don’t try that). https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606150530211-Z2RPWI9G44NJAFJBV5DS/Batman+Cheese.jpg home - stop complicating nutrition - Content Once you’ve got a handle on quantity (or if that’s too hard) it’s time to focus on what you’re eating. If you can get 80% of your food throughout a week from these sources, you’re in good shape: Lean protein: chicken, turkey, fish, eggs, some cuts of beef cheese and peanut butter do not count, they are fat in sheep’s clothing Veggies: greens, peppers, tomatoes, onions, etc. limit potatoes and corn, as they are starchy Fruits: apples, berries, pears, peaches, plums, necatarines, oranges, kiwis, pineapples, watermelon, etc. but not fucking bananas https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606150650612-4IJ69V3ESAX2704XO5HO/Ben+and+jerry.jpg home - stop complicating nutrition - The dessert guy: disciplined but needs to end the day with sweets Breakfast: 2-4 eggs, however you like, side of fruit Lunch: lettuce or kale based salad with chicken or another source of lean protein Snack: whole fruit (but not a fucking banana) Dinner: chicken or other lean protein with a side of steamed broccoli, or same as lunch Dessert: a quarter pint of ice cream topped with whipped cream Yes, that’s right, if you eat that clean throughout the day you can reward yourself and still stay on track. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606065981631-PR0IX83DRZ4INO3GXPV3/Spongebob+carbs.jpg home - stop complicating nutrition - The “desserts not for me, but I need carbs to live” guy: has to sprinkle their 20% more frequently Breakfast: overnight oats, or eggs with 2 pieces of wheat toast no bagels, they’re essentially just a dense, savory donut. Lunch: Salad or a sandwich (ideally a healthy sandwich) Snack: whole fruit (but not a fucking banana) Dinner: if a sandwich for lunch: lean protein + veggies + fruit If salad for lunch: lean protein + veggies + starch (potatoes) or small bread https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606066058162-S0GNZBFYDRS6NQZJAEUG/drake+dessert%3Awine.jpg home - stop complicating nutrition - The “i need a glass of wine before bed” guy: dangerous game to play, but doable Same as dessert guy, but you replace the dessert with 1 glass of wine, maybe 2 if you really crushed it that day https://www.vicesfitness.com/thoughts/drinking-on-the-weekends-and-losing-weight monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1605972056960-NUDJYIH0C7DB5ZDDTK4F/alcohol+meme.jpg home - yes, you can lose weight and still booze - Why does alcohol impede weight loss in the first place? https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1605972086706-8YIASY8DV71B94C1N8G4/Batman+Alchol+Meme.jpg home - yes, you can lose weight and still booze - Ok, so alcohol has 7 calories per gram, that doesn’t sound like much, and it’s just liquid right? That doesn’t count does it? https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1606071292212-9Y850MM7PPWY0S004JAG/ribeye%3Aespresso+martini.jpg home - yes, you can lose weight and still booze Out to dinner? Food or alcohol: pick one. If you want to house a tomahawk at Mastro’s Ocean Club, enjoy it - without the side espresso martini. If you wan’t to get drunk till you can’t smell the breath of your friend’s coworker that met you for apps but has followed you to the next spot, and keeps saying they’re going home but just ordered another round, do that - but ditch the heavy food for a salad. If your goal is to lose weight, picking one in a night will make things easier. Limit to 2 nights a week, or less I know, “but what about Sundays?” - you’re here cause you want to be able to lose weight and still drink, it’s math not magic. Yes, it’s possible to drink more frequently and lose weight, but from a calorie, recovery, and food-decision making perspective crossing the 2 night threshold makes it far more challenging to compensate for. Exercise more Last for a reason, as you can’t outwork a bad diet, but if you only workout out twice a week are you really doing your best? Take the $ from your third night out and spend it on a couple CorePower classes. https://www.vicesfitness.com/thoughts/youre-running-too-fast-to-burn-fat monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1605972567358-N58OB4KS45T70RJHTELZ/Always+has+been+meme.jpg home - you’re running too fast to burn fat - Let’s elaborate on Stacy: calories per hour https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1597935467411-YDIWQJUBIT59NHSI7SF3/drake+meme.jpg home - you’re running too fast to burn fat - Unlikely. At high speeds our bodies use whatever energy source is more readily available, and on short notice it turns out that my double chin isn’t dressed for the occasion. Carbs on the other hand are ready to party. Though fat provides more energy per unit, it takes too much time to break down - leaving my muscles with no choice but to use what’s available: carbs. Slowing down gives my body a chance to break down some of that cookie pouch around my waist and start burning it like coal in 19th century Chicago. Yes, I may only burn 400 calories in an hour vs. 700 - but it was easy as hell, the bulk of the calories were from fat instead of carbs, and all the while I’m helping improve how well my body burns fat at rest - the 23 hours that matter more than my workout. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1605972923770-AC2XMTMQZ5LI5NOSGJZ3/spongebod+running+meme.jpg home - you’re running too fast to burn fat - Now Ted: cardiovascular health https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1605973119976-YLA6RHMCJ3ZGNXM0WTR3/donald+stop+the+count+meme.jpg home - you’re running too fast to burn fat - Okay, so just walk instead of run? https://www.vicesfitness.com/contact daily 0.75 2020-12-21 https://www.vicesfitness.com/new-page daily 0.75 2021-10-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195606846-VWPC9CX5W6H1ZA55AKE1/Quad+Pull.GIF Beginner Program A Exercises - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195662231-1UPZM2YCVY5EXIJT0576/Knee+Hug.GIF Beginner Program A Exercises - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195720113-3DCRS7K2S7FVJ13RGBOP/Figure+4+Glute+Stretch.GIF Beginner Program A Exercises - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195982138-HQU908BQ7FQ0PME3799W/Inverted+Hamstring.GIF Beginner Program A Exercises - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196031452-RA1HGNL2UPZZVZN6BGKI/Worlds+Greatest.GIF Beginner Program A Exercises - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196520213-1EZ4D844CIUS7WN9H6U5/Dead+Bug.GIF Beginner Program A Exercises - Make it stand out Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196600613-F4Y3JLEQCQY6A7TI560V/Glute+Bridge.GIF Beginner Program A Exercises - Make it stand out Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196767739-YCT59B3QK6G4H18SDF3N/Shin+Box+Switch.GIF Beginner Program A Exercises - Make it stand out Shin Box Switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196838740-0U388MIUQ96JQK3WOELW/Shin+Box+Get+Up.GIF Beginner Program A Exercises - Make it stand out Shin Box Get Up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197274584-7KHDD2MNY085OJPGTOJE/Goblet+Squat.GIF Beginner Program A Exercises - Make it stand out Goblet Squat (add tempo) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197316356-CBRWQK63VNXXAJ8VHB2R/half+kneeling+Row.GIF Beginner Program A Exercises - Make it stand out 1/2 kneeling cable Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197368570-PZKNFHZNP68XAK5BF9JJ/Plank.GIF Beginner Program A Exercises - Make it stand out Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197438899-SHQZQVOLS5S6W2E7UKN4/Frog+Stretch.GIF Beginner Program A Exercises - Make it stand out Adductor Rock Back https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197635813-ZAQJFW3EM0A1F97CS7XD/Single+Leg+Glute+Bridge.GIF Beginner Program A Exercises - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197878933-AD74268Q762DM511ABNL/Incline+DB+Press.GIF Beginner Program A Exercises - Make it stand out Incline DB Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633197925872-OTQKX9S4SM4B06MLODY1/Oblique+Sit+ISO.GIF Beginner Program A Exercises - Make it stand out Oblique Sit Hold https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198004627-45474TX4T81Q4204SB6Y/Floor+Slide.GIF Beginner Program A Exercises - Make it stand out Floor Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198122349-BI4W2L794U6POMZOELEU/Step+Up.GIF Beginner Program A Exercises - Make it stand out Step up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198175382-39778JOVCBMTDFC3BD93/Bicep+Curl.GIF Beginner Program A Exercises - Make it stand out Palms Up Bicep Curls https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198209349-1SNR0WARA1UMINX8TOLW/T+Bar+Tricep+Extension.GIF Beginner Program A Exercises - Make it stand out T Bar Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198245493-XLY5CGEP58PZZU867K0L/Hollow+Hold.GIF Beginner Program A Exercises - Make it stand out Hollow Hold https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198313238-F07QA1WJDA1EU8KSSBTB/Foam+Roll+Glute.GIF Beginner Program A Exercises - Make it stand out Glute https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198641056-WMC95LI6M6ST4C049CD6/Foam+Roll+Adductor.GIF Beginner Program A Exercises - Make it stand out Adductors https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198464435-K5UTOS50GLEML43J3HF8/Foam+Roll+LAt.GIF Beginner Program A Exercises - Make it stand out Lat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198439247-PG50TBMTCWITLBGVZ0U3/Foam+Roll+Quad.GIF Beginner Program A Exercises - Make it stand out Quads https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198348266-ZJAB4C7VJIEYHGP22OVZ/Foam+Roll+Calf.GIF Beginner Program A Exercises - Make it stand out Calves https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198413554-YT76MKIX829EUOO87VK6/Foam+Roll+T+Spine.GIF Beginner Program A Exercises - Make it stand out T Spine https://www.vicesfitness.com/intermediate-program-a-exercises-1 daily 0.75 2021-10-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195606846-VWPC9CX5W6H1ZA55AKE1/Quad+Pull.GIF Intermediate Program B Exercises - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195662231-1UPZM2YCVY5EXIJT0576/Knee+Hug.GIF Intermediate Program B Exercises - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195720113-3DCRS7K2S7FVJ13RGBOP/Figure+4+Glute+Stretch.GIF Intermediate Program B Exercises - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195982138-HQU908BQ7FQ0PME3799W/Inverted+Hamstring.GIF Intermediate Program B Exercises - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196031452-RA1HGNL2UPZZVZN6BGKI/Worlds+Greatest.GIF Intermediate Program B Exercises - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199851762-PJCNL83RAKLI3N34GNH0/Overhead+ISo+Dead+Bug.GIF Intermediate Program B Exercises - Make it stand out Overhead ISO Single Leg Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199890485-GZV270OMP3XBO0LMKVGV/Single+Leg+Glute+Bridge.GIF Intermediate Program B Exercises - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196767739-YCT59B3QK6G4H18SDF3N/Shin+Box+Switch.GIF Intermediate Program B Exercises - Make it stand out Shin Box Switch (combine with shin box get up for full rep) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196838740-0U388MIUQ96JQK3WOELW/Shin+Box+Get+Up.GIF Intermediate Program B Exercises - Make it stand out Shin Box Get Up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201295027-8MJ8QXRNN8GZB20TQ6P6/Trap+Bar+Deadlift.GIF Intermediate Program B Exercises - Make it stand out Trap Bar Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201020555-OMGVSPMYH5RRI7IJU5VA/Half+Kneeling+Bottoms+Up+KB+Press.GIF Intermediate Program B Exercises - Make it stand out Half Kneeling KB Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201065756-RBR4ZLNHAYPSXR88V7T4/Leg+Lowers.GIF Intermediate Program B Exercises - Make it stand out Leg Lowers https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201132710-EUSOMR9N1WTCSPD1CXS5/Bench+T+Spine+Extension+Stretch.GIF Intermediate Program B Exercises - Make it stand out T Spine Extension Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201387676-T21S5IOWIYVCBJ6CPSQR/Bulgarian+Split+Squat.GIF Intermediate Program B Exercises - Make it stand out Bulgarian Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201431118-RIG4I2GFXP5MB0HNFKSD/Neutral+Grip+Lat+Pulldown.GIF Intermediate Program B Exercises - Make it stand out Neutral Grip Lat Pull Down https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201484609-GERU32W1SJYRDDISSJ4S/Bear+Crawl+Shoulder+Taps.GIF Intermediate Program B Exercises - Make it stand out Bear Crawl Shoulder Taps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633201537961-EFUDTBB1PZATKOJS5ENT/RFE+Quad+Stretch.GIF Intermediate Program B Exercises - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633360926952-EP8ETJGVBGIEYWHEASP9/Swiss+Bal+Hamstring+Curl.GIF Intermediate Program B Exercises - Make it stand out Swiss Ball Hamstring curl (start with 2 legs at a time before trying single leg) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202083717-4MKE9QZC3KYO8VF2TVF4/Tricep+Kick+Back.GIF Intermediate Program B Exercises - Make it stand out DB Tricep Kickback https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202130713-DTIJPSBHLYHKBX90MCKQ/Alternating+DB+Front+Raise.GIF Intermediate Program B Exercises - Make it stand out Alternating DB Front Raise https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202171909-Z7XETQHHLN1MI9OPIO78/Side+Plank+hip+Lift.GIF Intermediate Program B Exercises - Make it stand out Side Plank Hip Lifts https://www.vicesfitness.com/new-page-1 daily 0.75 2021-10-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195606846-VWPC9CX5W6H1ZA55AKE1/Quad+Pull.GIF Beginner Program B Exercises - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195662231-1UPZM2YCVY5EXIJT0576/Knee+Hug.GIF Beginner Program B Exercises - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195720113-3DCRS7K2S7FVJ13RGBOP/Figure+4+Glute+Stretch.GIF Beginner Program B Exercises - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195982138-HQU908BQ7FQ0PME3799W/Inverted+Hamstring.GIF Beginner Program B Exercises - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196031452-RA1HGNL2UPZZVZN6BGKI/Worlds+Greatest.GIF Beginner Program B Exercises - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196520213-1EZ4D844CIUS7WN9H6U5/Dead+Bug.GIF Beginner Program B Exercises - Make it stand out Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196600613-F4Y3JLEQCQY6A7TI560V/Glute+Bridge.GIF Beginner Program B Exercises - Make it stand out Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196767739-YCT59B3QK6G4H18SDF3N/Shin+Box+Switch.GIF Beginner Program B Exercises - Make it stand out Shin Box Switch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196838740-0U388MIUQ96JQK3WOELW/Shin+Box+Get+Up.GIF Beginner Program B Exercises - Make it stand out Shin Box Get Up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198774622-CT5V8852DQFL1YJUF2X8/Suitcase+Deadlift.GIF Beginner Program B Exercises - Make it stand out Suitcase Deadlift (add tempo) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198803170-V56O1R0T77FMB97RSOYW/half+kneeling+chest+press.GIF Beginner Program B Exercises - Make it stand out 1/2 kneeling cable Chest Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198837884-C5GIFTZLABESOCGPDRIQ/ASLR.GIF Beginner Program B Exercises - Make it stand out Active Straight Leg Raise https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198874219-IVSV0FGEEA85S7P9503Z/Toe+Touch.GIF Beginner Program B Exercises - Make it stand out Toe Touches https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198944035-M7HUIEVL6S1I4P8A1WQF/Split+Squat.GIF Beginner Program B Exercises - Make it stand out Split Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198981196-A47ORAA06PD16KVBY9TX/Bentover+Row.GIF Beginner Program B Exercises - Make it stand out Bench Supported Bent Over Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199017750-9Y3NXD6USB32Q0HVWH9F/Shoulder+Taps.GIF Beginner Program B Exercises - Make it stand out Shoulder Taps https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199060611-V5PUF6JRMU3LGJ76L4UE/RFE+Quad+Stretch.GIF Beginner Program B Exercises - Make it stand out RFE Quad Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199296161-OVE1N8K1ZZHXNFWNQ01Z/Spicy+Glute+Bridge.GIF Beginner Program B Exercises - Make it stand out Spicy Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199335444-74ALSF8TZCX7NE0DG1UX/Rope+Tricep+Extension.GIF Beginner Program B Exercises - Make it stand out Rope Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199372954-3ZYV5SD47XSQ1XV92KCG/Lateral+Raise.GIF Beginner Program B Exercises - Make it stand out DB Lateral Raise https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199456632-70EWZVWSDD201V8O4QW2/Side+Plank.GIF Beginner Program B Exercises - Make it stand out Side Plank https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198313238-F07QA1WJDA1EU8KSSBTB/Foam+Roll+Glute.GIF Beginner Program B Exercises - Make it stand out Glute https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198641056-WMC95LI6M6ST4C049CD6/Foam+Roll+Adductor.GIF Beginner Program B Exercises - Make it stand out Adductors https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198464435-K5UTOS50GLEML43J3HF8/Foam+Roll+LAt.GIF Beginner Program B Exercises - Make it stand out Lat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198439247-PG50TBMTCWITLBGVZ0U3/Foam+Roll+Quad.GIF Beginner Program B Exercises - Make it stand out Quads https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198348266-ZJAB4C7VJIEYHGP22OVZ/Foam+Roll+Calf.GIF Beginner Program B Exercises - Make it stand out Calves https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633198413554-YT76MKIX829EUOO87VK6/Foam+Roll+T+Spine.GIF Beginner Program B Exercises - Make it stand out T Spine https://www.vicesfitness.com/intermediate-program-a-exercises daily 0.75 2021-10-04 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195606846-VWPC9CX5W6H1ZA55AKE1/Quad+Pull.GIF Intermediate Program A Exercises - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195662231-1UPZM2YCVY5EXIJT0576/Knee+Hug.GIF Intermediate Program A Exercises - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195720113-3DCRS7K2S7FVJ13RGBOP/Figure+4+Glute+Stretch.GIF Intermediate Program A Exercises - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195982138-HQU908BQ7FQ0PME3799W/Inverted+Hamstring.GIF Intermediate Program A Exercises - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196031452-RA1HGNL2UPZZVZN6BGKI/Worlds+Greatest.GIF Intermediate Program A Exercises - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199851762-PJCNL83RAKLI3N34GNH0/Overhead+ISo+Dead+Bug.GIF Intermediate Program A Exercises - Make it stand out Overhead ISO Single Leg Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199890485-GZV270OMP3XBO0LMKVGV/Single+Leg+Glute+Bridge.GIF Intermediate Program A Exercises - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633360559261-Y3NUYOQYWZRXKT376MNM/Shin+Box+Switch+to+Get+Up.GIF Intermediate Program A Exercises - Make it stand out Shin Box Switch and Get up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200046060-4RRCSMOWQYA15NFVAL48/Staggered+Goblet+Squat.GIF Intermediate Program A Exercises - Make it stand out Staggered Goblet Squat https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200187097-YLHS3YACBMPM7UWXKWWR/Cable+Seated+Row.GIF Intermediate Program A Exercises - Make it stand out Seated Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200226160-J7FJXRQLWVMSX0YOO1UW/Wheel+Roll+Out.GIF Intermediate Program A Exercises - Make it stand out Wheel Roll Out https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200285603-8IFFY9FOU534QJZ0VF8G/Deep+Squat+Hamstring+Stretch.GIF Intermediate Program A Exercises - Make it stand out Deep Squat Hamstring Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200340772-GYW0R8NDAMYOYGZ1FLXB/Cable+SLDL+to+Row.GIF Intermediate Program A Exercises - Make it stand out Cable SLDL to Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200419427-017VTOZW1IZOQK4RPDGY/Alternating+Chest+Press+w%3A+Opposite+leg+lower.GIF Intermediate Program A Exercises - Make it stand out Alternating Chest Press w/ Opposite Leg Lower https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200487535-JI6ZLF62IFE1OAOMEVJ2/Half+Kneeling+Chop.GIF Intermediate Program A Exercises - Make it stand out Half Kneeling Chop https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200534385-FXWZTQJPHX8YOU67L879/Floor+Slide.GIF Intermediate Program A Exercises - Make it stand out Floor Slides https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200602764-9346MBJSFHVHDX8VHC0C/Step+Down.GIF Intermediate Program A Exercises - Make it stand out Step Down https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200653623-XX6943B8R7VSGNT14WI7/Rope+Bicep+Curls.GIF Intermediate Program A Exercises - Make it stand out Rope Bicep Curl https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633200695791-HDXSYSOID5VDS86U14AX/Step+Back+Tricep+Extensions.GIF Intermediate Program A Exercises - Make it stand out Step Back Tricep Extension https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633360815419-7F36ECZP6ILENETVASZW/Swiss+Ball+Plank+roll+Outs.GIF Intermediate Program A Exercises - Make it stand out Swiss Ball Plank Roll out https://www.vicesfitness.com/intermediate-program-a-exercises-2 daily 0.75 2021-10-02 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195606846-VWPC9CX5W6H1ZA55AKE1/Quad+Pull.GIF Intermediate Program C Exercises - Make it stand out Quad Pull https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195662231-1UPZM2YCVY5EXIJT0576/Knee+Hug.GIF Intermediate Program C Exercises - Make it stand out Knee Hug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195720113-3DCRS7K2S7FVJ13RGBOP/Figure+4+Glute+Stretch.GIF Intermediate Program C Exercises - Make it stand out Figure 4 Glute Stretch https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633195982138-HQU908BQ7FQ0PME3799W/Inverted+Hamstring.GIF Intermediate Program C Exercises - Make it stand out Inverted Hamstring https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196031452-RA1HGNL2UPZZVZN6BGKI/Worlds+Greatest.GIF Intermediate Program C Exercises - Make it stand out World’s Greatest https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199851762-PJCNL83RAKLI3N34GNH0/Overhead+ISo+Dead+Bug.GIF Intermediate Program C Exercises - Make it stand out Overhead ISO Single Leg Dead Bug https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633199890485-GZV270OMP3XBO0LMKVGV/Single+Leg+Glute+Bridge.GIF Intermediate Program C Exercises - Make it stand out Single Leg Glute Bridge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196767739-YCT59B3QK6G4H18SDF3N/Shin+Box+Switch.GIF Intermediate Program C Exercises - Make it stand out Shin Box Switch (combine with shin box get up for full rep) https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633196838740-0U388MIUQ96JQK3WOELW/Shin+Box+Get+Up.GIF Intermediate Program C Exercises - Make it stand out Shin Box Get Up https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202248101-TILR09AXY4J89X4W83S0/Staggered+Deadlift.GIF Intermediate Program C Exercises - Make it stand out Staggered DB Deadlift https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202274726-P0UCEGD6LVBJ4J7SRULX/DB+Chest+Press.GIF Intermediate Program C Exercises - Make it stand out DB Bench Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202362263-OHA6F9NCE176742YQ8H4/OH+ISO+Double+Leg+Dead+Bug.GIF Intermediate Program C Exercises - Make it stand out Overhead ISO Double Leg Dead Bug with Weight https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202424864-DFF6ZTBDD43IFQFJI9OD/Sidelying+T+spine+Rotation.GIF Intermediate Program C Exercises - Make it stand out Sidelying T Spine Rotation https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202474582-FP1JD9JURWT7D3XLFRPF/Contralateral+Reverse+Lunge.GIF Intermediate Program C Exercises - Make it stand out Contralateral DB Reverse Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202517785-71CAXLXC9B4BN2PSJ62Y/Low+Split+Stance+Cable+Row.GIF Intermediate Program C Exercises - Make it stand out Split Stance Cable Row https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202553816-3KKC6L5MB8BOWBWVXF2L/Low+Split+Stance+Paloff+Press.GIF Intermediate Program C Exercises - Make it stand out Low Split Stance Pallof Press https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202783215-VROIOICGN4IL15NWLSVN/Straight+Leg+Frog+Stretch.GIF Intermediate Program C Exercises - Make it stand out Straight Leg Adductor Rock Back https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202840623-UQ6JEX5RVVJ9FHIOVBIB/Contralateral+Lateral+Lunge.GIF Intermediate Program C Exercises - Make it stand out Contralateral DB Lateral Lunge https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202892059-TITO7LK4JFR0BHDK0M2S/Incline+DB+Fly.GIF Intermediate Program C Exercises - Make it stand out Incline DB Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202935593-9K15EUEL7RGR4XRZ74IY/Bentover+Reverse+Fly.GIF Intermediate Program C Exercises - Make it stand out Bent Over Reverse Fly https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1633202981055-D8CZDXTG88N3FN9ME46F/Alternating+DB+Bicep+Curl.GIF Intermediate Program C Exercises - Make it stand out Alternating DB Bicep Curl https://www.vicesfitness.com/workout-plans daily 0.75 2026-02-23 https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/90afe790-1d0a-4dd3-823e-7515844de330/fitness+is+easy+le+cape+3.jpg workout plans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/96ac7207-94ee-4feb-a889-2fe5446de292/landing+page+deadlift+2.GIF workout plans - Built for any level of fitness experience 5 workouts per week for weeks 1-4 (3 cardio, 2 strength) 6 workouts per week for weeks 5-8 (3 cardio, 3 strength) Full body lifts to focus on building a lean body with efficiency Low and moderate intensity cardio to build an aerobic foundation Videos, sets, reps, progressions, and intensities included *new* for 2026: customized nutrition targets, recipes, and macro tracking in app (more details below) Weight Recommendations: a system that adapts to you and recommends weights specific to you, making your program custom.. to you. Equipment needed: Can be done with only dumbbells, but cables/swiss ball recommended. Exercise Alternatives: There are tap-to-swap dumbbell based alternatives for all exercises that don't use dumbbells. if you're unsatisfied with the program, your payment is fully refundable. *if you’re not sure what difficulty to start with - no worries. You can add the other programs, or switch to other difficulties without additional charge, just an email* https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/1bb5a824-d836-466b-a421-de6afd64e0ce/landing+page+cardio.GIF workout plans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/9b6a906c-5d9d-41aa-ab71-6d110e636261/landing+page+strength.GIF workout plans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/c2c35401-29f1-4a52-87f7-40fbae0f8307/landing+page+mobility.GIF workout plans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f283d49e5c5db7e73f33bf7/aac74dd6-178b-4f0b-aee8-4125cf33d507/landing+page+machine+learning+2.GIF workout plans - Leveraging over a decade of computer science the team at Bridge Athletic has worked on for teams like the New England Patriots, Boston Celtics, LA Rams, and more: This app allows me to guide you through progressive overload and get as close as possible to training together in person. Instead of having to guess what weight to add for your second set or third week, once you plug your first weight in for an exercise I have pre-programmed the app to tell you what to try based on: The level you’re at The week of the program Science driven progressions 16+ years of being a gym rat To make sure you’re progressing week over week at a comfortable pace. 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