New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here



Glutes of steel routine


5 Total Rounds of:


5 Bird Dogs each side

10 Cat/Cows

15 Stepping mountain climbers total (step around hand and step back)


5 Strict Chin-Ups

10 Air Squats

15 V-Ups



Stimulus Goal:

Why Do This Workout?

This workout will be a good mix of lower intensity mobility followed by a little higher intensity gymnastics. The perfect blend of activity to get your body moving actively on a Thursday!

Duration and Feel: This should be a casual pace throughout, not maximal intensity. Between 18-22 minutes is a good casual pace for this one.

Specific warm-up focus: Movement overview, chin-up scaling option prep.

Scaling Options: Scale to a band for chin-ups or ring rows. Scale v-ups to single leg v-ups or tuck ups.

At Home Options: As is, do 5 dumbbell bent over rows with a supinated grip (palm facing away from you) each arm in place of chin-ups.