Free Workout

4 sets: Heels elevated front squat @21X1 x6-8 reps, no rest Tibialis raise x15-20 reps, 1-2 minutes rest between sets *When performing exercises to a prescribed rep range, always aim to achieve the upper end …

Rest and recovery is a HUGE player in ensuring you’re getting the most out of your workouts. Use today as a day to hydrate, address any aches or pains, get some good nutrition in, and …

Circuit training is great for adding volume to your training regime as well as promoting blood flow and delivering a potent conditioning stimulus. Try and pick a pace that you can maintain for the entire …

Today’s upper push workout focuses on the vertical pressing pattern with some single-arm accessory work in the horizontal plane. Farmers carry round things out to challenge the grip and help build stability in the shoulders. …

Today’s Foundation run extends our Zone 2 training out to 20-minutes. Keep an eye on the Zone chart to ensure that you’re working at an appropriate effort. 5 min in Zone 1 20 min in …

Day one of block 3 is here and we’re bench pressing. The workout hits all the sweet spots of upper body strength training. Hit it hard and leave it all on the floor. 4 sets: …

Today is the end of Block 2 in our Foundations 2 cycle. You’ve been exposed to new training stimuli and had the chance to build off of week one. There is a learning curve to …

Interval runs are key in developing aerobic power. These workouts are brutally hard and will leave you feeling sick. Remember how you felt when you dropped your sights on a trophy after sprinting 30-seconds uphill. …

Today’s lower body day brings back the Bulgarian split squat, one of the most potent gym exercises we have. This exercise challenges strength and balance on a single-leg. We round the training session out by …

Rest days are important but if you aren’t following the program day by day and today is one of your training days, then you can pick a day from last week and get caught up …