Nutrition notes:

We’re coming out of pumpkin roll season, just like most of the rest of the country, so it’s time to dial it back in by following basic principles…DO NOT overcomplicate nutrition by reinventing the wheel!

Focus on:

1. Daily h20/water intake @ 100-128oz each and every day…no matter what.

2. Lean: Protein source @ 25-50g each and every time that you eat.

3. Green: Vegetables and fruit do not make you fat and are loaded with micronutrients. Our favorite fruits are berries and melons.

3. Clean: single ingredient/whole food carbohydrates before and/or after workouts. 1-2 fist sized portions.

That’s lean, green, and clean…if you’d like more details, message us. We’ll send it over to you!

Rinse, repeat. Let us know when you have questions or need suggestions!

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Week 2 @

Day 1: Max Effort Upper.

1. 15 minutes of Elliptical OR Shoulder PT…DO NOT skip this!

2. Bench Press…take 2-3 warmup sets, then complete 3x5 as heavy as possible. Record this # in your workbook. Add 5-10 pound from last week.

2. Seated DB Incline Bench 3x10

3. Seated Snatch Grip Rows 3x15, paired with Pec Flyes…BIG stretch, slow eccentrics/lowering on these movements!

4. Preacher Curls, paired with Tricep Extensions OR Abs of Choice 2x20.

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Day 2: Athletic/Dynamic Lower.

1. 10 minutes Backwards Walk on treadmill @ 15% grade @ 2-2.5 mph.

2. ATG Split Squats 3x8, each leg…paired with 16 Hamstring Curls.

3. Walking DB RDLs 3x8, each leg…paired with 16 Leg Extensions.

4. Cossack Sqt/Lateral Lunge 3x8, each leg…paired with 16 Calf Raises.

5. Back Ext x 50…put your butt on the skillet.

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Day 3: Rep Method Upper.

1. 15 minutes of Elliptical OR Shoulder PT…DO NOT skip this!

2. DB Bench Press…take 2-3 warmup sets, then complete 3x11-15 Reps.

3. Boulder Shoulders @ 2-3x

a. 15 Lateral Raises

b. 15 Front Raises

c. 25 Band Pull Aparts

3. Palms-Facing Seated Pulldowns 2-3x15, paired with 15 Tricep Pressdowns

4. Abs of Choice 2x25.

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Day 4: Max Effort Lower.

1. Warmup @ 11-15 minutes of Backwards and/or Lateral Walking on the treadmill. Set to 15% grade and 1.5-2.5 mph.

2. Main Move @ Back Squat…take 2-3 warmup sets, then complete 3x5 as heavy as possible. Full range of motion, butt to heels. Record this # in your workbook. Add 5-10 pounds from last week.

2. Barbell Stiff Leg Deadlifts 3x10…focus on the stretch here.

3. Walking Lunges, no weights in hand…complete 3x10, each leg. BIG STRETCH, complete 20 Band Pull Aparts between each set.

4. Bonus: 50 Back Extensions…butt on the skillet if you aren’t already toast.