Figured I’d start to share my workouts if anyone wants a change up. Follow with me if you want. Note* everything is reps per side unless it’s something like kettle bell swings or the other obvious ones. Note* superset all the letter groups ex:A1&A2 once you do 8 reps each side of shin box rotations go straight into 8 reps shin box fold without rest and so on for B1&B2, etc. Hips & Groin Prep - A1 Shin Box Rotation — 1×8 - Sit in shin box (one shin forward, one back). Rotate the torso and hips over the front shin, then switch. Slow, controlled, stay tall. - A2 Shin Box Fold with IR Liftoff — 1×8 - From shin box, fold forward over the front shin, then lift the back knee/hip into internal rotation. Keep the front foot planted. Prep - B1 Dumbbell Lateral Squat Drop-In — 2×8 - Hold a light DB at chest. Step out wide, drop the inside hip toward the floor, then drive back to start. Stay in the frontal plane. - B2 Lateral Bounds — 2×8 - Bound side-to-side, stick the landing on one foot, then explode the other way. Soft knees, athletic posture. Posterior Strength - C1 Trap Bar Deadlift — 3×6 - Mid-foot under the bar, brace, push the floor away. Neutral spine, lock out hips and knees together. - C2 Kettlebell Swing — 3×10 - Hinge hard, snap the hips. Bell floats to chest height — don’t lift with the arms. - D1 Chin-Ups — 3×10 - Full hang to chin over the bar. Control the descent. - D2 Hamstring Bridge with Pullover — 3×8 - Shoulders on the floor or bench, hips up, hamstrings loaded. Pullover the weight while keeping the hips locked. - E1 Single-Leg Dumbbell Row — 3×10 - Stand on one leg, hinge slightly, row the DB to the hip. Opposite arm/leg stay stable. - E2 Hanging Deadbug — 3×6 - Hang from the bar, hollow body. Slowly extend one leg (or opposite arm/leg) without letting the lower back arch. Conditioning - F Aerobic Capacity — 10 × 10s work / 40s rest - Pick your machine or movement (bike, rower, ski, run). Hit the 10-second burst, recover fully on the 40.

You're halfway through the week. Two days of momentum or two days of drift. Either way, you still have time to steer. Ask yourself honestly: - Am I the same man at home that I am in public? - Have I been present or just physically in the room? - Did I spend more time scrolling than I spent praying? - What am I building this week that will outlast me? "Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23 You don't have to be perfect. You just have to keep showing up. Where's your head at today? 👇

The week is almost behind us. Before you clock out, check yourself on three things: Have you led well this week? Not perfectly but intentionally. At home, at work, in your circle. Have you discipled your family? A wife who feels honored, kids who see you put God first that's the ministry right in front of you. Have you made time for the brothers? Iron sharpens iron. A text, a call, a coffee don't let a week go by isolated. "Let us not grow weary of doing good, for in due season we will reap, if we do not give up." — Galatians 6:9 The weekend isn't just for rest it's for resetting. Take some time this weekend to get into the Word and ask God what He's building in you next. What's one win from this week you want to thank God for? Drop it below. 👇

God didn't create the weekend for us to just collapse and check out. He built rest into the rhythm on purpose. Rest done right restores you. Rest done lazy drains you and leaves you softer for Monday. So today, be intentional: - Move your body: A workout, a walk, a project that makes you sweat. Discipline doesn't take weekends off. - Be present with your family: Put the phone down. Take a kid somewhere. Do something with your wife that says you matter more than my to-do list. - Get into the Word: Not because you have to, because you get to. Feed the spirit. - Sharpen a project or a skill: A man always has something he's building. "The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning." — Lamentations 3:22–23 Rest well, brothers then come back Monday ready to lead. What are you building or resting in today? 👇

Here’s some basic tools you can use to elevate your physical fitness and prepare you for your worst day. If you are local and need some motivation or help, come work out with me anytime.