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WARMUP

THURSDAY: FULL BODY • 6m 24s

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  • SHOULDER PRESS (4x12)

    Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Intermediate: 12-20lbs
    
Advanced: 25-40+ lbs

    *Modification: You can als...

  • HEAVY HANGING SUMO SQUAT (4x12)

    Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...

  • BARBELL BENT OVER ROW (4x10)

    Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-20lb plates on each side of the barbell 

    Advanced: 25-35+lb plates on each ...