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    Warm up with some lower body stretching of your choice. Then, perform the movements below. Focus on mind-to-muscle connections for the best benefit! Squat Jumps 3 sets of 10 reps This movement will get your heart pumping and your muscles fired up. Stand with your feet about shoulder width apart, sit back into a squat, and jump upwards, exploding through your heels.   Glute Kickbacks  4 sets of 10 reps Focus on feeling the movement in your glutes, and keep your core tight to avoid bending your back.   Split Squats 3 sets of 10 reps Standing in a lunge...

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  The workout consists of a warm-up, two supersets, and a finisher for the bis and tris: WARM UP: Isolateral Cable curls + Cable tricep pushdowns 3 sets of 15/12/10 reps Keep the weight light(ish) and focus on the squeeze and tension in the muscle, holding at the top of each rep for a one-count. Increase the amount of weight each set, allowing the number of reps to drop in order to keep intensity low - this is a warm-up. Use a simple handle, one arm at a time, alternating between hands and curls/pushdowns   Easy bar curls + Skull crushers...

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