Last week we had the pleasure of training at Tony Gentilcore's facility CORE. If you are ever in the Boston area definitely check it out.
We filmed a series to help mitigate knee and back pain and we are excited to share it with you in the coming weeks. In the meantime we wanted to share our total body workout.
Keep ditching your shoes and building your base and let us know how your crush session goes!
A1) Glute Bridge - 3x10 Seconds
A2) Plank - 3x10 Seconds
B) 90/90 Shin Box - 30 Seconds
C1) Deadbug - 10 Big Breaths
C2) Bird Dog - 10 Big Breaths
Repeat 2-3 Times
A1) Staggered Stance Rotational Landmine Snatches - 2-3 Reps Per Side x 3 Sets
A2) Kettlebell Swings - 8-10 Reps x 3 Sets
Here's how to set up for a proper KB Swing. Top video (AKA: the pickup-n-go-and-make-my-eyes-bleed approach): a casual pick up with poor spinal position followed by a shimmying of the hips back and forth in order to get momentum going. It's awkward. Stop it. Plus the bell dips below the knees. A kitten dies. You're a big jerk for performing your swings this way. Bottom video (AKA: the hike-n-go-now-we're-talking approach): bell is a few feet in front, tilt it towards you with your chest up. Hike that sonofabitch and then violently thrust your hips so that the bell is propelled in front and there's a momentary instant where it "floats." Return bell as close to groin as possible or without harming your future offspring. The universe is now happy.
B1) Trap Bar Deadlift - 3-5 Reps x 5 Sets
B2) Lateral Glute Walks w/ Band - 10 Reps Per Side x 5 Sets
🍑#SundayBunday with 🔥HIP & LUNGE WALK SUPERSETS! Get the full workout with sets, reps, rest, etc. at TheDailyBJ.com (direct link in my bio) under the SUNDAY BUNDAY WORKOUT SERIES within the GAINZ category. Every Sunday I post a new butt-building workout for my lovely ladies looking to plump dat peach and my dedicated dudes who want an ass of steel. #TheDailyBJ #NotAPornSite #AllBJNoBS #Glutes #GlutesWorkout #GluteExercises #ButtWorkout #Butt #ButtExercises #Hips #BJGaddour #Lunges #HipWalks #🍑
C1) Kettlebell/Dumbbell Reverse Lunges - 6-8 Reps Per Side x 3 Sets
⛈THUNDER & LIGHTNING CONTRAST TRAINING⛈ Pairing strength and power 💥 moves for the same movement pattern or muscle group is one of my favorite time-efficient metabolic bodybuilding techniques. Try these 2 pairings for wheels of steel: 1️⃣Loaded Box 📦 Squats/Unloaded Box 📦 Squat Jumps 2️⃣Loaded Lunges/Unloaded Lunge Jumps A pair of 15-20 lb dumbbells would wreck most women and a pair of 25-50 lb dumbbells would murder most men. These pairings are part of "LOWER BODY WORKOUT 3" from my new GAINZ 2.0 program, a 28-day minimal equipment muscle-building program. Get the full workout with sets, reps, rest, etc. and access the entire program at TheDailyBJ.com (direct link in my bio). I add a new 28-day GAINZ (and SHRED) program every month for my members. #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #LegWorkout #LowerBody #LowerBodyWorkout #Glutes #Hamstrings #Quads #Dumbbell #DumbbellWorkout #HomeWorkout #HomeWorkouts #ContrastTraining #BJGaddour #Squats #BoxSquats #Lunges #MetabolicBodybuilding
C2) Standing Rows w/ Band - 12-15 Reps x 3 Sets
MY SUPERHERO SHOULDER CIRCUIT! Here's a highlight reel of many of my favorite exercises to bulletproof your shoulders and muscle up your delts, traps, and back. I'm using the portable band pulley system from @crossoversymmetry but use whatever band or cable pulley system you have access to. I'll be posting the full "SUPERHERO SHOULDERS CIRCUIT" instructional workout video with all of the movements I use and the exact sets, reps, rest, etc. at TheDailyBJ.com (direct link in my bio) by the end of the week. Stay tuned! #Shoulders #ShoulderWorkout #Delts #Deltoids #ScapJacked #RotatorCuff #Scapula #ScapularMuscles #Traps #Back #Bodybuilding #TheDailyBJ #NotAPornSite #AllBJNoBS #BJGaddour
We hope you enjoy!
The Pedestal Guys