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10/09/2026

Training like an athlete means moving weight with speed and coordination, and that’s exactly what this workout does. If you’re trying to improve your athleticism or just hold on to what you have left, try this‼️

SL RDL : 2x6-8 each
SL Extension : 2x10-12 each
Jumps : 3x1

( Superset these 3 ⬆️ )

Bulgarian Split : 3x6-8 each

Bent Knee GHR : 3x8-10

Seated Calf Raise : 3x8-10

10/07/2026

Full Workout : Chest & Back Edition 💪🏽

Incline BB Press - 4x6-8

Bent DB Row - 4x6-8

Weighted Dip - 3xFailure (Superset with ⬇️)
Cheat Curl - 3xFailure

AB Rollout- 3x12-15

Try this on your next gym day ‼️

10/05/2026

Nickel & Dimes 🪙 :

There are days I need to hit my cardio but I dont feel like going for a run. This is something I would do instead. High rep calisthenics are a great option to use large muscle groups and keep the heart rate up for an extended period of time (10min+).

This nickel and dime cardio routine is a 15 rep EMOM. Meaning you do 5 pullups and 10 pushups within a minute, and any time you have left in that minute is your rest time before the next round. If the 15 reps takes me 35 seconds, then I have 25 seconds to recover before starting my next round. Repeat this for 10 rounds.

Try this at the gym or at home ‼️

09/30/2026

Im not thinking about anything else…

09/25/2026

Machine no equal free weight

09/21/2026

I personally love the cannon ball squat. It has become one of my favorite leg finishes and/or exercises to add some quadricep volume throughout the week.

I prefer using a rubber 25lb plate or a metal 45lb plate to elevate my heels. You can load this goblet position or suitcase position (how I show above). Suitcase position allows me to crank a few extra reps each set, as opposed to goblet.

Try this exercise on your next leg day‼️

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East Greenwich, RI
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