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https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/5994802abe42d6dc3534d834/1502904372583/ Biceps - Seated Barbell Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/58ed4313be6594ebaa8cff9a/1491944251574/ Biceps - Spider Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/5670b05fa128e6d40ebf4ef1/1505868385680/ Biceps - Alternating DB Curls https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1539638159721-9MWXMLYHPJXE7T8VL45X/IMG_6069.JPG Biceps - Double Arm Dumbbell Curl https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567661a0c647ad126e07e3c6/1505868388131/ Biceps - Alternating Hammer Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567662721c1210f594d79ad9/1505868388133/ Biceps - Single Concentration Curls 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https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567664a2b204d55fb3409f37/1505868388152/ Biceps - Seated DB Hammer Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567664edb204d55fb340a01b/1505868388158/ Biceps - Standing Cable Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/5676651c25981d39eaab362b/1505868388164/ Biceps - Rope Cable Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/56766549d8af102d24d8ff47/1505868388167/ Biceps - Straight Bar Cable Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567665b05a5668f86ebce858/1519180284572/ Biceps - Cable Beach Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/567665d9a12f4431fe6dc499/1505868388181/ Biceps - Bent over single Cable Curls https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/56766604a12f4431fe6dc501/1505868388189/ Biceps - Preacher Curl Machine https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/568085ac1c1210eb4f6b2a3a/1505868383002/ Biceps - DB Forearm Curls - Reverse Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568376debfe87330444d3d0f/5a8cd6f7ec212d14534db69c/1519179526822/ Biceps - Reverse Incline Bench Spider Curl https://thedailypump.app/chest daily 0.75 2019-06-26 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1561591014714-EYP0FG18963ATJ4D2O7C/DSC09366.jpeg Chest - Flat Bench Dumbbell Hammer Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1561591014714-EYP0FG18963ATJ4D2O7C/DSC09366.jpeg Chest - Flat Bench Dumbbell Hammer Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5c74687c9140b757cca457f0/1551132928228/ Chest - Dumbbell Fly Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5a8cd61dc83025bb097744a1/1519179317805/ Chest - Overhead/Front DB Fly https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/58b0e5c7d2b8571f0fba8ff0/1487988184223/ Chest - DB Hex Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5886d6bc29687fb1bf220d0c/1485231809746/ Chest - Chest Dips https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848450e0327c93d331bc2a/1496337851155/ Chest - BB Flat Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568484081c121093f044ecd1/1468902134538/ Chest - Alt DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848476e0327c93d331bd46/1451525244157/ Chest - Decline BB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568484a6a2bab80a0134c773/1451525314424/ Chest - Decline BB Bench Press - Wide Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568484f169492e32d1e1089a/1451525364297/ Chest - Decline DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684850840667a47624a44b9/1451525392703/ Chest - Flat BB Bench Press to Guillotine https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848526a2bab80a0134cb4d/1451525419404/ Chest - Flat BB Bench Press Wide Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684853ea2bab80a0134cc26/1451525442178/ Chest - Flat DB Around the Worlds https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684855669492e32d1e10b8a/1451525466498/ Chest - Flat DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684856d40667a47624a480d/1451525489292/ Chest - Flat DB Bench Press Reverse Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684858a40667a47624a48da/1451525517641/ Chest - Flat Smith Machine Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568485aa69492e32d1e10da5/1451525550267/ Chest - Flat Smith Machine Bench Press - Reverse Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568485c2d82d5e479cdcbe22/1451525574195/ Chest - Guillotine Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568485dbd82d5e479cdcbecc/1451525599436/ Chest - Inc BB Bench Press - Wide Grip https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568485f4a2bab80a0134d196/1451525625043/ Chest - Inc DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684860ca2bab80a0134d259/1451525651116/ Chest - Inc Smith Machine Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684863a69492e32d1e111be/1451525694804/ Chest - Incline Alt DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684865969492e32d1e11290/1451525724700/ Chest - Incline BB Bench Press - Close Grip https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1527371035146-3CV6UU45X8N7VVH72D6M/IMG_3020.jpg Chest - Reverse Incline Dumbbell Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848688d82d5e479cdcc424/1451525773488/ Chest - Plate-loaded Chest Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568486a3d82d5e479cdcc4e7/1451525798267/ Chest - Plate-loaded Single Arm Chest Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568486c2d82d5e479cdcc5b6/1451525830546/ Chest - Slight Incline DB Bench Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568486f4b204d5d8d5255d72/1451525880137/ Chest - Inc DB Flys https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848713b204d5d8d5255e7b/1504118117934/ Chest - Flat DB Fly https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684872ab204d5d8d5255f29/1451525933576/ Chest - Decline DB Flys https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568487b31115e0f7ddfafb9a/1451526070548/ Chest - Flat DB Fly to Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568487d11115e0f7ddfafc80/1451526100749/ Chest - Pec-deck Incline https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568487e9bfe873adfb1711d3/1451526124376/ Chest - Pec-deck https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568487ff1115e0f7ddfafe14/1451526149818/ Chest - Pec-deck Decline https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/56848819cbced6a01577deb1/1451526173697/ Chest - Cable Flys https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568488311115e0f7ddfaff4e/1451526196721/ Chest - Decline Cable Flys https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/5684884c1115e0f7ddfb0044/1451526224575/ Chest - Cable Crossovers https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/568488641115e0f7ddfb00fe/1451526248326/ Chest - Cable Low Flys https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1532410019032-NQ278MCIQEZ69DZGMGRH/Screen+Shot+2018-07-09+at+11.32.30+AM.jpg Chest - Single Arm Cable Crossover https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/568483a6e0327c93d331b7d8/59f1129164b05f09e79d5a30/1508971162081/ Chest - Underhand DB Flys https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1510768881153-3MLLUGILPH6JGVNO0QD4/Close+V+Grip+Smith+Machine+Hex+Press.jpg Chest - Close V-grip Smith Machine Hex Press https://thedailypump.app/quads daily 0.75 2019-04-03 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1554334838559-510ZQU7YA1803OTJRDXJ/image-asset.jpeg Quads - Knee To Toe Barbell Split Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1554334838559-510ZQU7YA1803OTJRDXJ/image-asset.jpeg Quads - Knee To Toe Barbell Split Squat https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5a8cd527e2c483e996d2ed76/1519179113033/ Quads - Barbell Leg Extensions https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1509919982455-AAOOLQ0F9KB7XAIO0BNY/Single+Leg+Smith+Machine+Squat+1.jpg Quads - Single Leg Smith Machine Squat https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/587f030cf5e231062ba55ea3/1484718864264/ Quads - SISSY SQUATS https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56847fa0df40f309608e353f/1468902246151/ Quads - Leg Extensions https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56847fd81c121093f044ca07/1451524065041/ Quads - Abductors https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56847ff9d8af10be6f802cd9/1451524100609/ Quads - Leg Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5684801fd8af10be6f802dec/1451524148192/ Quads - Leg Press Wide Stance https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56848044d8af10be6f802edc/1524515868655/ Quads - Cannonball Leg Press https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5684807f69a91a551fe3f26e/1451524229870/ Quads - Hack Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5684809e69a91a551fe3f332/1451524261300/ Quads - Hack Squats - Heels Elevated https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/568480bc0ab37742d398a1fb/1451524296394/ Quads - Tom Platz Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/568480e90ab37742d398a34c/1451524340299/ Quads - Sissy Squat - Hack Squat Variation https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56848103c21b861848cd88d3/1451524374944/ Quads - Reverse Hack Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5684812d0ab37742d398a56c/1451524405890/ Quads - Single Leg Hack Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56848180a976af0ee96a60d5/1451524486529/ Quads - Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/568481b3cbced6a01577a7ea/1502073263665/ Quads - Front Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/568481d1cbced6a01577a923/1451524567128/ Quads - Smith Machine Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/568481eccbced6a01577aa3f/1451524593931/ Quads - Smith Machine Squats - Heels Elevated https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/56848211cbced6a01577ab54/1451524630972/ Quads - Squats - Heels Together https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/56847f5f0e4c1155e1f42363/5684822acbced6a01577ac07/1505763861372/ Quads - Smith Machine Front Squats https://thedailypump.app/shoulder-series daily 0.75 2019-09-25 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1569369792276-647TPF8T35AJSVB588LQ/rear+delt+pull.jpg SHOULDER SERIES - Smith Machine Rear Delt Pull https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1569369792276-647TPF8T35AJSVB588LQ/rear+delt+pull.jpg SHOULDER SERIES - Smith Machine Rear Delt Pull https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1558839194801-UTWNMKOJQN5W6JKV8VZQ/DSC09340.jpeg SHOULDER SERIES - Seated Bradford Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1546118186498-XJJSBCPL2TD9LDYAA9H5/DSC07221.jpeg SHOULDER SERIES - Barbell Preacher Front Raise https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1542843123892-FLCW1JRBKJKIFMPPM51U/DSC06963.jpeg SHOULDER SERIES - Seated Cable Shoulder Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1538428070190-R0IQMPWBZYLZTYRGLPG7/IMG_5564.JPG SHOULDER SERIES - Machine Shoulder Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1537296274909-6XEGKCZH816WLF3WASWK/IMG_5335.JPG SHOULDER SERIES - Cable Side Lateral https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1532539313342-99N1GBCVXUSJY8GIP1RA/screen+shot+arnold+press.jpg SHOULDER SERIES - Dumbbell Arnold Shoulder Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1525672007444-25L0RB2WN19W49LICH35/IMG_1817.jpeg SHOULDER SERIES - Cable Double Arm Side Laterals https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1519945551170-P3H7JC8S4AXBB2GA9EFZ/IMG_7812.JPG SHOULDER SERIES - Dumbbell Around the Worlds https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1517502540803-KD2MBVCCC98IOPPDRT5U/Lying+Rear+Delt+Fly+2.jpg SHOULDER SERIES - Lying Rear Delt Fly https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1509405891737-66IIPZD62O25DY9JTBNX/Spider+Dumbbell+Front+Raise+1.jpg SHOULDER SERIES - Spider Dumbbell Front Raise https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1505764676551-YW769UH2P1O0Y2KSBH0C/image-asset.jpeg SHOULDER SERIES - Reverse Shoulder Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1503279867611-4XIIQS5VXRNE9NLDCW9I/ALL+THUMBS+%283%29.png SHOULDER SERIES - Smith Machine Upright Rows https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1501517238524-2Q9GO7FL4H6VI7VZU43L/sixteen+miles+%2828%29.png SHOULDER SERIES - Rope Front Raise https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1493446441707-TCGJGUG02HEKSTETV6HB/sixteen+miles+%283%29.png SHOULDER SERIES - BARBELL SHOULDER PRESS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1488784571437-Z7POOPWP7GR17PF4OU1B/sixteen+miles+%282%29.png SHOULDER SERIES - ROPE FACE PULLS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1486524564418-SWQEZ5NCAUJY2OSM1LMX/sixteen+miles+%283%29.png SHOULDER SERIES - DB FRONT RAISE https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1486524640812-W9IXCZRV9D1GWB80XB57/sixteen+miles+%284%29.png SHOULDER SERIES - DB REAR DELT FLY https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477331171436-UJMQJFFUC29M5NF9BCTO/sixteen+miles+%2824%29.png SHOULDER SERIES - SIDE LATERALS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477331185905-6FFZZ6JYBQ75MV1A9D2Y/sixteen+miles+%2825%29.png SHOULDER SERIES - UPRIGHT ROWS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477331159273-CLV03JYU4D239ECXMG48/sixteen+miles+%2823%29.png SHOULDER SERIES - HANGING SIDE LATERALS https://thedailypump.app/quad-instruct daily 0.75 2019-10-25 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1554334792826-C623XU3UHX53EN2ZZTON/image-asset.jpeg QUAD SERIES - Knee To Toe Barbell Split Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1554334792826-C623XU3UHX53EN2ZZTON/image-asset.jpeg QUAD SERIES - Knee To Toe Barbell Split Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1532993691535-3AAY93LYCCPV5T5PB7WG/Screen+shot+quad+contractions.jpg QUAD SERIES - Seated Quad Contractions https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1528822024781-X2GP24468001OMNT3HGX/IMG_3407.JPG QUAD SERIES - Body weight Leg Extensions https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1525105520192-2IHBWJ925TWN2ETM2A75/Julian+Smith+Goblet.jpeg QUAD SERIES - Dumbbell Goblet Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1524513372446-8OIK1B6JLIVDPF7RL4B0/IMG_1845.JPG QUAD SERIES - Cannonball Leg Press https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1516468188973-XHAEV2MCGVYB7YUE7P0B/Barbell+Leg+Extensions.jpg QUAD SERIES - Barbell Leg Extensions https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1509919765873-NU20BBDRFRK2BMPRHS9A/Single+Leg+Smith+Machine+Squat+2.jpg QUAD SERIES - Single Leg Smith Machine Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1482516464325-BO64X65363KCEZBUAMMH/sixteen+miles+%2810%29.png QUAD SERIES - ADDUCTORS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1482020783706-HJEX82UOTFEVBH7XOJEW/sixteen+miles+%281%29.png QUAD SERIES - Smith Machine Sissy Squats https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477329590538-IONTAOL4ZC868MU86CEY/sixteen+miles+%2812%29.png QUAD SERIES - LEG PRESS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477329782131-WJAJV6PGWJHS3BQ6NB0C/sixteen+miles+%2816%29.png QUAD SERIES - PLATZ HACK SQUATS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477329634690-UCIU56S436N1KM0GZQL1/sixteen+miles+%2814%29.png QUAD SERIES - BARBELL SQUATS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1477329845511-O7H519CMV8DE2CKLDD98/sixteen+miles+%2818%29.png QUAD SERIES - LEG EXTENSIONS https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1505764230518-7U8TLEY6V8PIAK951DI2/ALL+THUMBS+%2810%29.png QUAD SERIES - Smith Machine Front Squats https://thedailypump.app/mobility-videos daily 0.75 2019-08-19 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1566258395363-DLTLC6DRT3F0JMHNEYS3/ALL+THUMBS+%285%29.png Mobility videos - BODY WEIGHT SHOULDER STRETCH This movement is very similar to a dead hang, except you'll be varying the grip/hand placement. You'll need a straight pull up bar, rings, or an assisted pull-up station. First hand position is a shoulder-width grip. Feet should be suspended and arms should be fully extended. Remember to keep your shoulder blades retracted, chest up for the duration of the movement. Start with a 10 second hold, then relax on the ground before moving to the next set. Second hand placement: wide grip or outside shoulder width. Hold for 10 seconds in the wide grip position before resting again. Last hand placement: close grip or inside shoulder width. 10 second hold for the third and final set. IMPORTANT: If you feel pain at all or if you aren't able to retract your shoulder blades with your body weight suspended, use a resistance band! Bands or the assisted pull-up machine can be used initially until you're able to suspend your body weight WHILE keeping your shoulder blades retracted and chest up. For Improved Mobility: Overhead Press Rowing movements Incline Pressing Pull over movements https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1566258395363-DLTLC6DRT3F0JMHNEYS3/ALL+THUMBS+%285%29.png Mobility videos - BODY WEIGHT SHOULDER STRETCH This movement is very similar to a dead hang, except you'll be varying the grip/hand placement. You'll need a straight pull up bar, rings, or an assisted pull-up station. First hand position is a shoulder-width grip. Feet should be suspended and arms should be fully extended. Remember to keep your shoulder blades retracted, chest up for the duration of the movement. Start with a 10 second hold, then relax on the ground before moving to the next set. Second hand placement: wide grip or outside shoulder width. Hold for 10 seconds in the wide grip position before resting again. Last hand placement: close grip or inside shoulder width. 10 second hold for the third and final set. IMPORTANT: If you feel pain at all or if you aren't able to retract your shoulder blades with your body weight suspended, use a resistance band! Bands or the assisted pull-up machine can be used initially until you're able to suspend your body weight WHILE keeping your shoulder blades retracted and chest up. For Improved Mobility: Overhead Press Rowing movements Incline Pressing Pull over movements https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1548967093150-CAGF405B0OGCWOEG9AGE/ALL+THUMBS.png Mobility videos - Progressive Ankle Stretch You’ll need a seated calf machine for this movement. Start with no added weight. Release the machine and instead of contracting up into a calf raise - drop your heels into a full stretch position. Hold for 5-10 seconds and re-set the machine. When you add weight for the next set, choose a weight that will help you to increase the stretch but be conservative to avoid injury. In the video I finish the third/final set with a weight that I could complete 4-6 reps of calf raises with. Remember, despite being on a calf machine, this movement helps to increase mobility and flexibility in your ankle. You shouldn’t feel a contraction in your calf during the stretch. https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1547323895917-LQAZGV6RMSBOOHYRS0VS/ALL+THUMBS+%2817%29.png Mobility videos - Progressive Hamstring & Low-back Stretch Start with your feet together, standing tall. Bend over as far as you’re able with your hands towards your toes. Your back WILL be rounded in this position, but with no added weight it shouldn't cause injury or discomfort. Legs should be straight but knees should not be locked out. Hold the stretch for 5 seconds before releasing back up. For the next phase, place a 25lb plate on the ground and step on top of it - toes at the edge. Bend down again, fingertips to your toes (or further if you can). Hold for 5 seconds before releasing back up. Repeat these steps increasing the number of plates each time. For this video I went up to three plates but you could do more/less depending on your flexibility! https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1542646995693-IZQIZFWFJCLZ310I789R/ALL+THUMBS+%2812%29.png Mobility videos - Seated Good Morning Hip Stretch Start by sitting on a flat bench with a leg on either side. Foot placement should be slightly outside shoulder width. You can choose to do this movement weighted or not. Back should be straight throughout the movement. If your mobility doesn't allow it, you may experience minimal rounding in your lower back at the full stretch. First position is sitting straight up. If you're not using additional weight your hands can be behind your head, elbows to the side. Lower your torso down slowly and carefully, aiming to touch your chest to the bench in front of you but go as far as your mobility will allow. Hold for 2-3 seconds at the full stretch and slowly sit back up straight. That counts as one rep - repeat for 5 reps. https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1541205360924-ZPTEAYP1FKG711VS5DS9/ALL+THUMBS+%2810%29.png Mobility videos - MOBILITY VLOG FT. DR. HARDEN Dr. Jacob Harden goes over mobility tips for the Sissy Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1527115194373-M2SHBGE0MLEUPHZYR6CR/ALL+THUMBS+%288%29.png Mobility videos - Dumbbell Shoulder Rotation Start on your side, on the floor, with your knees bent for stability. Alternatively, you could perform this lying on a bench with your lower arm hanging off the end of the bench - if you find that's more comfortable! Hold a light dumbbell at your side, flat against your leg. Keeping your elbow straight (but not locked out) rotate your arm forward and slowly up and over your head, as far as your mobility will allow before rotating back to your starting point. When your arm is straight up over your head, turn your palm out before continuing behind you. This will allow further rotation without causing stress/discomfort. For Improved Mobility: Cable and dumbbell fly variation Behind-the-neck movements Incline and military pressing Straight arm pull downs Pull overs Pull ups https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/5ac2dab62b6a284b3fcfd407/1522719477302/ Mobility videos - Progressive Toe Stretch Start by setting up one 45lb plate on the ground. Feet should be touching, crouch down so that your knees are touching the floor in front of the plate and your toes are centered on the plate. Lean back over your heels to a comfortable stretch, hold for 10 seconds - rest and repeat 3-4 times.   Once you feel comfortable with one plate, try stacking a second plate on top of the first. This creates a greater angle between the floor and your toes.   Remember, moving on to multiple plates may take weeks depending on your mobility! Be patient and consistent in your practice. I suggest working on this mobility exercise between sets during your workout. https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1519258729316-UM11CWYZK2PLSYGPABYK/ALL+THUMBS+%281%29.png Mobility videos - Close Grip Weighted Shoulder Stretch Get setup at a Lat Pull down station using a close grip or v-grip attachment. The first portion of the movement is to simply hang on the attachment with enough weight selected to support yourself.   Once you feel comfortable with that stretch, lean back until the weight stack is suspended. Shoulder blades should be stretched apart, shoulders rolled forward. As you come forward again, shoulder blades should retract and head should come forward.   Hold/pause in the forward position and hold/pause in the leaned-back position. Weight should only be heavy enough to support yourself in the upright position. Too heavy, and you could risk injury when leaning back in the second portion of the movement.   For Improved Mobility: Overhead Press Behind-the-neck movements Rowing movements Incline Pressing Pull over movements https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1513280593020-G6L6IGF92LLOHTB98PE8/ALL+THUMBS+%2818%29.png Mobility videos - CANNON BALL ANKLE/SHIN STRETCH Start by crouching down to a shoulder width squat (using a wall or the floor for balance). You want to be in a full depth squat, as low as you're able to go in that shoulder width stance.   Once in that position, slowly lean forward into your knees while keeping your feet flat on the floor. Range of motion on this will vary, but your goal is to narrow the distance between your shins and your toes. This movement is less about improving your depth, and more about the flexibility in your ankles specifically. You should feel the stretch in your shins. Static holds at full stretch 5 seconds   The next phase of this exercise is to gradually move your feet closer together. Once you feel comfortable with the range of motion in the shoulder-width stance, try narrowing your foot placement and stretching forward again with the 5 second pauses.   For Improved Mobility on: - Cannon ball Leg press - Cannon ball Squats - Sissy Squats https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1508432209381-2GTMB1BPJWIPTTXP4UYJ/ALL+THUMBS+%2814%29.png Mobility videos - WALL BUTTERFLY STRETCH Think about this movement as a tipped-over version of the butterfly stretch. This variation allows you to keep your back straight, instead of rounding it like many people do! Start by lying on the floor, using a pad or mat if needed. Your lower body should be making a 90 degree angle with your torso. Feet up, legs against the wall. Bend at the knees, putting the soles of your feet together. How close your heels are to your body will vary, depending on your flexibility. If you have limited flexibility, scoot your heels further away from your body (up the wall). Once you find a comfortable foot position, place your hands on your knees and press them away slowly. This variation will be more difficult than the standard butterfly stretch since you don't have the option to grab onto your feet and pull your torso closer (essentially cheating the stretch). 3 sets of 5 reps (5-10 second holds on max stretch) For improved mobility: -Adductor variations -Sumo Squat -Sumo Deadlift -Lunges/Split Squats   https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59adaf7d7131a534d4aeb313/1504555375745/ALL+THUMBS+%284%29.png Mobility videos - DEAD HANG Grab a straight pull up bar or rings, shoulder width grip. Feet should be suspended and arms should be fully extended. Keep your shoulder blades retracted, chest up. Start with the dead hang only, 10 second holds. Once you feel comfortable with that stretch, try pushing your head forward - hold - then back - hold. Widening your grip will increase difficulty. Resistance bands can be used for assistance if you are unable to hold the stretch for 10 seconds. For Improved Mobility: Overhead Press Rowing movements Incline Pressing Pull over movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668b99bebafb95ddda4fcb/1499893059450/ Mobility videos - WALL SNOW ANGELS The first phase (more basic, entry level mobility) Start with your back against the wall, hands by your sides in a relaxed position. Keeping the back of your hands and knuckles against the wall, bring your hands around and up above your head (like making a snow angel). 1 rep = one full motion up above your head and back down to your sides Next phase (moderate to advanced mobility) Every 5 reps step forward slightly (about half the length of your foot) with your entire body. Make sure your torso is not leaning back towards the wall. Bringing your entire body forward will put more tension on the stretch. Goal is to work your way forward, increasing the flexibility of your shoulder articulations. You will feel stretching and tension in your chest and front shoulder areas. For improved mobility on: - Shoulder press movements - Behind the neck movements - BB and DB Bench movements - Rowing/Lat pull down movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fcfb08419c208a6db7932/1499454125325/mobility+june.png Mobility videos - KNEELING WRIST EXTENSIONS Start in a kneeling position (all fours) with your hands and knees at equal width/spacing, palms are flat on the floor. Lean forward applying stretch to the wrist area. ONLY use a range of motion that gives a good stretch, but not pain! Once you find the stretch point, hold there. I only do double arms on these! Based off of my body weight, doing single could apply too much pressure to the wrists. Once warmed up, do 3 sets of 10 second holds For improved mobility on: -Skull/throat crushers -Bicep curl movements -Pull Ups -Reverse grip movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fd08edb29d69416e817a1/1499454467934/mobility+may.png Mobility videos - HURDLER TOE STRETCH Start by squatting down to a comfortable position, extending your left leg out to the side. Both toes pointed forward. You can use your hand on the floor for stability and balance. To get into the second position, lean your bent knee forward onto the floor/mat while turning your torso over the extended leg. Lean forward over that extended knee, like a modified hurdler stretch. Rotate back to the first position to complete the movement. You should hold each position for 5 seconds; 3 reps of the complete movement before switching sides. For improved mobility on: - Squats - Leg Press - Sissy Squats - Lunges https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fd0de36e5d3afdedbc066/1499451635127/ Mobility videos - TILTING DB SUMO SQUAT The whole point of this movement is to keep the dumbbell in the center of your body, even while shifting your shoulders over the knees. Use a weight that will apply pressure, but will be easy to hold onto! Lower into a full depth squat, dumbbell should be against your chest, elbows at your sides. As you tilt your torso forward, your elbows will come out over and in front of your knees. This applies more pressure on the stretch position. Beginning stages will be reaching good depth in your squat while holding the dumbbell. Then slowly work on tilting forward as you're able! For improved mobility on: Sumo squats Sumo dead lifts Split squats Lunges Wide/high stance leg presses https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fdabea5790ab79e3d433e/1499454241648/ Mobility videos - ANKLE WALL STRETCH Face away from the wall, close enough that your hands can touch, with your right leg extended back, foot flat against the wall. Knee should be slightly bent. Press up onto your toes (left leg) while pressing your right knee back to a full extension (as able). 1 rep with a 10 second hold, 2nd rep with 15 second hold, 3rd rep with 20 second hold, 4th rep with 20 second hold. Switch legs and repeat. Left leg extended back, foot flat against the wall. Press up onto your toes (right leg) while pressing your left knee to full extension (as able). 1 rep with a 10 second hold, 2nd rep with 15 second hold, 3rd rep with 20 second hold, 4th rep with 20 second hold. For improved mobility on: - Squats (all stances) - Cannonball leg press - Platz hack squats - Sissy squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fdb36bf629a8178f31ae5/1499454288687/ Mobility videos - AROUND THE WORLD SHOULDER DISLOCATIONS Start with a light stick, bar, broom, rope, or similar. Snatch grip hand placement (outside shoulder width) Too narrow of hand placement can put excess pressure on the shoulders. One arm will be pointed down during the movement when the other is up over your head. The lower arm should always be straight, the one overhead can be bent. Go at your own pace! Once warmed up, circle around clockwise 10-15 times, then counter-clockwise 10-15 times! Benefits of this movement: - Stretches pectoral and delt muscles - Improves upper torso posture - Prevents shoulder pain - Improves shoulder mobility aiding range of motion - Increases training performance For improved mobility on: - Shoulder press movements - Behind the neck movements - BB and DB Bench movements - Rowing/Lat pull down movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fdb714c8b03ee7f7bae3c/1499454351063/ Mobility videos - KNEELING WRIST & FOREARM STRETCH Start in a kneeling position (all fours) with your hands and knees at equal width/spacing, palms are flat on the floor. For the Single Arm Rotated Stretch, start by rotating one hand around so your fingertips are facing backward, elbow is straight. As able, lean back bending at the wrist and pause on the stretch. Alternate and repeat on the other side. 3 sets of 5 second holds on each side Once warmed up, try both arms at once. Rotate each hand (one at a time) until both are turned back. Again as able, lean back and pause on the stretch. 3 sets of 10 second holds For improved mobility on: -Skull/throat crushers -Tricep extensions -Bicep curl movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fdc13db29d69416e8ba9f/1499454517427/ Mobility videos - SEATED KNEE AND ANKLE TWISTS Setup like you're going to do a seated single leg hamstring stretch (or hurdler stretch). Bend at the hips, torso over your knee, grabbing your extended foot and pressing gently to the outside keeping your knee down/straight. 2 sets of 8–12 reps. Very slow when pressing down with your hand, and a pause when fully stretched. For improved mobility on: - Squats (all stances) - Cannonball leg press - Platz hack squats - Sissy squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/595fdc51579fb38ba300f324/1499893157199/ Mobility videos - KNEE TO HEEL LUNGE Setup is similar to a regular stationary lunge, but with a much shorter stance. As you come down into the lunge, the back knee should be touching/closest to your front heel. The front knee will be traveling well over your toes, isolating tension on your quads. 2 sets of 8–10 reps. Very slow, very controlled, with pauses on the full stretch. For improved mobility on: - Squats (all stances) - Cannonball leg press - Platz hack squats - Sissy squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668b0de6f2e1f4cb4621fe/1499893150523/ Mobility videos - CURTSY LUNGE STRETCH Place one leg back behind your front leg. It's important to keep the front foot toe pointed straight, and knee slightly turned as your hips shift to the side. Both front and back leg should create an obtuse angle, with the knee not traveling over the toe of your front foot, and a long stride on the back leg! I do five reps on one side with a five second pause on the stretch per rep. Then I switch to the opposite side. You will feel this in your glutes/abductors. For improved mobility on: - Wide stance squats - Lunges/split squats - Stiff leg deadlifts https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668ae39f7456b9cf72b595/1499893141217/ Mobility videos - BODY WEIGHT LEG EXTENSIONS These leg extensions are a full-muscle stimulating movement, putting a lot of pressure and focus on the quadriceps. Begin in a kneeling position. Slowly lean back until your butt touches the back of your calves. Ideally your torso and thighs will create a straight line; this puts the most tension on your quads/knees/ankles. The more bend in your hips the easier the movement becomes. In the video I start with a close-stance, my ankles directly below my shoulders. A mid-stance, moving my ankles just outside shoulder-width. And lastly a wide-stance, putting my ankles as far away from my body as possible. Remember slow and controlled movements with this! Work your way up to 15 reps on each stance with just bodyweight. Once you feel comfortable, you can add pauses on the stretch. For improved mobility on: - Squats (all stances) - Cannonball leg press - Platz hack squats - Sumo or Conventional Deadlifts - Sissy squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668a2dd482e9baabc5b204/1499893129473/ Mobility videos - SHOULDER DISLOCATIONS Start with a light stick or bar, broom, rope, or similar. Snatch grip hand placement (well outside of shoulder width). Arms should be straight (mine are locked-out in this video). Slowly raise the bar above your head then back down. Then raise the bar further up and behind your head, then back down. Every rep you'll move the bar further and further behind your head. Go at your own pace! Once I am warm and can easily get behind my back, I go over and back 4 sets of 10 reps. Benefits of this movement: - Stretches pectoral and shoulder muscles - Improves upper torso posture - Prevents shoulder pain - Improves shoulder mobility aiding range of motion - Increases training performance For improved mobility on: - Shoulder press movements - BB and DB Bench movements - Rowing and lat pull down movements https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668aae9f7456b9cf72b25b/1499893115900/ Mobility videos - ADDUCTOR/SUPERIOR EXTENSOR/ACHILLES Part 1: Start by placing one foot in front of you, toes on the ground. Rotate your heel inward, bringing your heel forward past your toe. Your foot should be flat on the floor at this point. Then rotate your body back, away from the front foot. Do this on both sides to warm up. Part 2: Just like in Part 1, setup both feet heel to heel so it creates a line parallel with your body. Using your hands to help balance, lower yourself slowly into a squat position, or as low as you can go. Once you're in a stable position, use your elbows on the inside of your knees and push outward, stretching the adductors. Part 3: This is for advanced mobility! From your final position in Part 2, stand all the way up and squat back down (full range of motion). Feet should be flat on the ground throughout the entire motion. For improved mobility on: - Squats - Front squats - Deadlifts - Plie Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/58d8ab55f5e231abb4598418/59668a72bebafb95ddda3c5e/1499893089534/ Mobility videos - HIP FLEXOR RECTOR FEMORIS Once in position and foot is locked in behind you, gradually lean forward onto the front leg. You should feel the stretch in the hip flexor of the back leg. You'll see me slowly lean backward in the video as well. This helps with ankle mobility as pressure moves to a different part of your hip flexor. These can be done up against a wall. I personally prefer doing them on a small box so when leaning back (ankle mobility part) I can hold onto it, pulling back for added resistance For improved mobility on: - Sissy squats - Platz hack squats https://thedailypump.app/ig-lives daily 0.75 2018-12-07 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1544210906873-2PEI8LROA63E5N4GY7LX/ALL+THUMBS+%2814%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1544210906873-2PEI8LROA63E5N4GY7LX/ALL+THUMBS+%2814%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1544210980969-D06YQ0VBKFFZFME4FQQA/ALL+THUMBS+%2815%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1544210639627-K9LGUUNPNG0FUXVT3WWZ/ALL+THUMBS+%2813%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1538167798719-86BTH2GG0OU5LGGAY8OU/ALL+THUMBS+%288%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1537643396072-OVDBZ21YT959A958SDSA/ALL+THUMBS+%287%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1537643347866-7QWCKWUUIX4KICZI419E/ALL+THUMBS+%285%29.png IG lives https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1492020721248-6F7HMWSH2V9Z9A6NWBKD/APRIL+11.png IG lives - April 11 https://thedailypump.app/forearms-series daily 0.75 2018-04-17 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1524008512530-XKW4JYU6EQ4A08G1RJ86/IMG_1844.JPG FOREARMS SERIES - Dumbbell Forearm Twists https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1524008512530-XKW4JYU6EQ4A08G1RJ86/IMG_1844.JPG FOREARMS SERIES - Dumbbell Forearm Twists https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1519436577680-9L7N3Y83JVI7GWSMXIGO/IMG_7810.JPG FOREARMS SERIES - Barbell Twists https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1512856421188-6ZP8AJGWXB1DPSNV6OVX/Bent+Over+Concentration+Reverse+Wrist+Curl.jpg FOREARMS SERIES - Bent Over Concentration Reverse Wrist Curl https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1493059087590-84LD09APOH5Q67VU2H6I/sixteen+miles+%282%29.png FOREARMS SERIES - Standard Wrist Curls https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1499277970122-SB3XAKRH8NT77ASKHY2S/sixteen+miles+%2815%29.png FOREARMS SERIES - Reverse BB Wrist Curls https://thedailypump.app/menu-gal-demos daily 0.75 2018-04-17 https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/t/5ad683ab6d2a73c71115c29c/1502071887409/ Menu gal demos https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/5987cc34914e6b456544cdf6/5987cc4ff7e0ab1cb615cba3/1502071887409/ Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459318-1AI0F99XPD537Y2TJYTN/BICEPS+%288%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072328512-MG7W9WPSV30Y3NLU17X2/BICEPS+%285%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459305-2ENOE7B0SPU6K1A1XW9Y/BICEPS+%282%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459438-DRGYH9N1VT27RSR19BT9/BICEPS+%281%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459542-V7JFBZNYNLU55R7Y5IYO/BICEPS.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459614-KUBFITRM0K0XJQMVIAG0/BICEPS+%287%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459683-D1XAZPUUK3OIPSAQNO8D/BICEPS+%286%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459750-Q9K5IZ6N4AC6BNCNOQHS/BICEPS+%285%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459882-K2RS2P7SVONI9SBNIX1W/BICEPS+%284%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072459953-RVBUHFEG419SXACQWQHP/BICEPS+%283%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072460024-7I58FG6OZ81YQQ634P8F/BICEPS+%2811%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072460086-H7WD4WA7YNFP0ABOYG1Y/BICEPS+%2810%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1502072460159-7MFBZK0T4SESCCEUQZ9Y/BICEPS+%289%29.png Menu gal demos https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1524007720203-Z5C9JQKGM1ONG6V9IG96/Demo+Vid+Thumbs.jpg Menu gal demos https://thedailypump.app/glutes daily 0.75 2019-07-04 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1562259967659-PO53DV6UERHJCW1USN86/image-asset.jpeg Glutes - Single Leg Hip Thrust https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1562259967659-PO53DV6UERHJCW1USN86/image-asset.jpeg Glutes - Single Leg Hip Thrust https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1561610351500-PC8AW4P86X0NSOJSQEJS/image-asset.jpeg Glutes - Seated Leg Curl Glute Press Down https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1548124131665-RH40H44B83ZYSZP6BQXD/image-asset.jpeg Glutes - Step Ups https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1539132094039-E4R31P8ES4SV1HY6ZJRO/abductor.JPG Glutes - Decline Bench Abductor Leg Raise https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1510552956804-MR28MF7B4FD7HYK2639G/Close+V+Grip+Cable+Front+Squat+with+a+Sumo+Stance.jpg Glutes - Close V-grip Cable Front Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1532412672460-NROEWW2LR4U2JSRFOHM5/Screen+Shot+2018-07-09+at+11.38.44+AM.jpg Glutes - Hanging Smith Machine Sumo Squat https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1520750958558-12505HELV26FQD4065TT/IMG_1427.jpeg Glutes - Hanging Barbell Split Squats https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1532413045670-MO3Y9ZGXL2L7TF75XOCU/hack+squat+resize.jpg Glutes - Sumo Stance Hack Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845bcc7086d74497ad3b67/1505864907258/ Glutes - Smith Machine Sumo Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845c21a128e6cd9b4f04ff/1505864907262/ Glutes - Sumo Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845c47b204d5d8d523e60f/1505864907267/ Glutes - Split Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845c83b204d5d8d523e863/1505864907269/ Glutes - DB Split Squats https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845ca2b204d5d8d523e9a9/1505864907272/ Glutes - Single Leg Glute Press using Sled https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845cd105f8e2c7f89c9e42/1505864907274/ Glutes - Hip Thrusts - Hamstring Curl https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845cf1d8af10be6f7ef636/1505864907276/ Glutes - Bulgarian Split Squat https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845d0fdc5cb4c79e8978e5/1505864907278/ Glutes - Hip Thrusts - Barbell https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845d40d8af10be6f7ef968/1505864907282/ Glutes - Walking Lunges https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845d59dc5cb4c79e897c8d/1505864907284/ Glutes - Barbell Lunges https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845e821c121093f0439f33/1505864907286/ Glutes - Step-ups https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/56845e9a1c121093f043a01b/1505864907289/ Glutes - Alt Step-ups https://static1.squarespace.com/static/55c0eb3ce4b046b8623283fd/59c1ab47f43b55b925cb2aa2/59adab9af9a61e6ef134c995/1505864907291/ Glutes - DB Sumo Deadlift https://thedailypump.app/neck-demos daily 0.75 2019-06-04 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1559668019493-A00MYY95U6J09UGVU5HM/IMG_9949.JPG Neck Demos - Weighted Rear Neck Raise (with Dumbbell) https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1559668019493-A00MYY95U6J09UGVU5HM/IMG_9949.JPG Neck Demos - Weighted Rear Neck Raise (with Dumbbell) https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1534372610166-PTOHRO2NV348TE150X62/Side+Neck+Raise.jpg Neck Demos - Weighted Side Neck Raise https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1524004635787-ODFCFW288X37ZRBELDHA/IMG_1085.JPG Neck Demos - Weighted Front Neck Raise https://thedailypump.app/kitchen-talk-4150 daily 0.75 2019-07-21 https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1563675615790-8HS1UOG1QIV9ASYFMBBU/ALL+THUMBS+%284%29.png Kitchen Talk 41-50 - Episode 50 Do you ever include a full-body day on The Daily Pump? Will you do another giveaway and have people fly to Oregon to train? Where do I start when it comes to counting macros? Where do I even start with counting macros if I’m brand new to all this? How do you battle disproportionate muscle size? How effective is a short rest period between sets versus a longer one? How would you recommend structuring my split if I'm 4 days on, 4 days off? Where do you see yourself in 20 years? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1563675615790-8HS1UOG1QIV9ASYFMBBU/ALL+THUMBS+%284%29.png Kitchen Talk 41-50 - Episode 50 Do you ever include a full-body day on The Daily Pump? Will you do another giveaway and have people fly to Oregon to train? Where do I start when it comes to counting macros? Where do I even start with counting macros if I’m brand new to all this? How do you battle disproportionate muscle size? How effective is a short rest period between sets versus a longer one? How would you recommend structuring my split if I'm 4 days on, 4 days off? Where do you see yourself in 20 years? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1559931519347-HEVQR07VHBVL9ZFJEDIZ/ALL+THUMBS+%283%29.png Kitchen Talk 41-50 - Episode 48 On The Daily Pump, why do you normally start with a non-compound movement? Trying to get my girlfriend to do The Daily Pump but she’s afraid of getting bulky Do you think your workout program is beneficial for people in law enforcement? What’s the hardest part about natural bodybuilding? I workout late in the day, should I still eat a post-workout meal before bed? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1555549278696-T5HK4LWYFK383SUFM5YB/ALL+THUMBS+%282%29.png Kitchen Talk 41-50 - Episode 47 Do you sit in the sauna/steam room at all? Have you ever had an ingrown toenail and how did you cure it? When dieting gets tough how do you stay motivated and stick to your macros? Is weighing your food cooked accurate? If you go on a hike or some similar activity during a cut that burns an inordinate amount of calories, would you adjust your macros? When I do straight arm lat pull downs, I'm feeling it in my triceps more than anything. What am I doing wrong? His palms are sweaty, knees weak, Bane is heavy You posted a video on IG tryna do a tre flip and you fell on your ass...aren’t you scared of getting hurt? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1553646475611-HTU2VT9BVU0C7KKJ8WYR/ALL+THUMBS+%281%29.png Kitchen Talk 41-50 - Episode 46 What oil you use when cooking your meals and how you track it? Do you do the workouts in order as posted or do you switch back and forth between muscle groups? Just curious if there’s a way I can make my ass hard without making it grow? How much would a human version of Bane weigh? As a Florida resident, I’m curious why you have the state flag of Florida in Arms Race? Biggest insecurity when you first started going to a public gym? I get so freaking hungry at night and can’t not eat something before bed. How do you control yourself at night? What do you consider aggressive dieting ? As a college kid, I wanted to know your take on drinking? I used to have an eating disorder, so tracking foods can easily become very obsessive for me. How can I still continue to make progress without tracking my macros? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1550595688824-4NZ75V7UOZM1TLMH4RVL/ALL+THUMBS.png Kitchen Talk 41-50 - Episode 45 Is switching up your diet just as important as switching up your training regime? Just curious what food scale you use? How the heck do you make crispy ass hash browns without a gallon of oil? Hey dude I heard you say on a Q&A on IG that you were insecure about your chest and it hurts when people say stuff. I just wanted you to know you have a great set of tits dog. How do you personally know when it’s your time to bulk vs cut? Have you noticed your clock in your living room has been the same time for about a year now? Any advice for starting a business? How can I include BFR and occlusion bands into The Daily Pump? For those of us that do work graveyard shifts, should we still continue to eat throughout the night? What are your thoughts on the Brittany Dawn drama? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1545027690735-OFPR01RAIG3UA84X3UAI/ALL+THUMBS+%2816%29.png Kitchen Talk 41-50 - Episode 44 Besides your diet, do you do any type of cardio or activity to help maintain your shred? Are amino acid supplements necessary for the average lifter? On days where the split has a 'light' muscle group, does that mean light weight or less exercises? Why do you only hit Abs once a week? What would you recommend to someone who is trying to get a decent six-pack? How long do you plan, on average, for a cut to take? What are the consequences of being in too much of a caloric deficit, even if you're trying to lose a good amount of weight. Can you say something to kids who think they need to take steroids/SARMS? Do you think you will ever do another giveaway where you fly people down to Portland to train and chill with you? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1538717744468-Q154PMNC1K5E9WOOOJ47/ALL+THUMBS+%289%29.png Kitchen Talk 41-50 - Episode 43 Trying to drop the 15lbs I gained over the summer, am I on the right track? How do I know if I'm making progress in the gym? And how long did it take to get your current physique. Where do you place the barbell when you do a hip thrust? Do you wear underwear with the Clifford Lenox Leg Day shorts? If so, what kind? Any advice on how to increase my bench press? How do you shave your legs? I keep getting razor burn https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1534749114816-GXMN1FIXSPE0R0GM89R2/ALL+THUMBS+%282%29.png Kitchen Talk 41-50 - Episode 42 What level of body fat would be manageable after cut? Are you a fan of the row machine? You either lose 10 lbs of lean mass but continue to flexible diet forever OR go “old school” chicken and rice and have 10 lbs more lean mass but have to diet that way forever, which are you choosing? How do you come up with your workouts? Do you have to be sore after every workout in order to gain muscle? If I work from 5:30p-5:30am when should my macros start and stop for the day? Where do you put your #dicknballs during close stance squats or leg press? What's the worst thing you've eaten before a workout? Do you think you're close to peaking in muscle size without hopping on the sauce? What adjustments do you make when you can't perform an exercise because you don't have the right equipment? On a leg press that has a place to add weight above the platform and a place that's even with the platform, what's the difference? Proper bench press form, chest touch or no chest touch? Do I have to be in a macro surplus constantly to make gains or just overall for each day? https://images.squarespace-cdn.com/content/v1/55c0eb3ce4b046b8623283fd/1531495638914-33IJPPPJEUQXP8MOO38D/ALL+THUMBS+%2811%29.png Kitchen Talk 41-50 - Episode 41 Which song do you like better by Shinedown? Cut the cord or Devil? What would you recommend to someone who is obsessing over macro counting? Is bad posture the reason for my lower stomach fat? Do you feel the steroid question is annoying or a compliment? When can we expect 'For the Most Part' tee shirts? Now that you have Arms Race, do you let rip whenever you want? Can you give us a supplement update now that you switched to Bodybuilding.com? Is there a benefit to pointing your toes compared to flexing them on a lying leg curl? What's your approach to drinking water during a workout? 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