Who’s gonna lift the boats?
Routines in this Program
Upper (push)
Shoulder Press (Seated) · Face Pull (Seated) · Dumbbell Press (Incline) · Lateral Raise (Seated) · Rear Delt Fly · Triceps Extension · Hanging Knee Raise · Pallof Press · Bike
Lower body
Hip Thrust · Deadlift · Deadlift (Single-Leg) · Single leg kb hip flexor raise · Calf Raise (Seated, Single-Leg) · Farmer Carry · Eccentric heel drop · Pallof Press · Bike
Upper (Pull)
Pull-Up · Lat Pulldown (Wide-Grip) · Chest Press (Seated) · Face Pull · Bicep Curl · Rear Delt Fly · Hanging Knee Raise · Bike
Lower body mobility
Squat (Goblet) · Leg Extension · Deadlift (Single-Leg) · Single leg kb hip flexor raise · Calf Raise · Copenhagen Plank · Eccentric heel drop · Pallof Press · Bike
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