Hey dan

Two of my favorite posture exercises. They provide a great mix of box mobility of the shoulders and strengthening of the postural muscles! Give these a try, increase the number of reps over time or grab some light weights to make them more challenging and effective.

Hey all, I wanted to post a cheat sheet for programming strength training and cardio! Using this can be an easy way to throw a workout plan together without overthinking it. It's not a perfect system by any means, but it will get you 90% of the results you're looking for. __________ For strength training, pick one exercise from each category: 1) Upper body push: bench press, push ups, shoulder press 💪 2) Upper body pull: barbell/dumbbell row, pull up, chin up, inverted row, lat pulldown 💪 3) Lower body push: back squat/front squat, lunge (forward, reverse, walking), Bulgarian split squat 🦵 4) Lower body pull: conventional deadlift, Romanian deadlift, leg curl, hip thrust 🦵 5) Core: plank, sit up, crunch, hanging leg lifts, dead bugs, Russian twists Perform somewhere between 8-15 repetitions for 3 sets for all movements. Do three sessions per week with a day of rest in between, Mon/Wed/Fri or Tue/Thu/Sat. __________ For cardio, pick a modality 🏊‍♀️🏃 (running, cycling, swimming, elliptical, etc.) or multiple and perform one session three days per week, alternating with the strength training days. Scale distance and intensity of examples below to your current abilities. 😅 Day 1: Threshold day - Pick a distance and try to cover it in as short a time as possible- for example running 2 miles as quickly as possible - Pick a duration and try to go as far as you can in that time- for example 30 minutes cycling as many miles as you can 🐆 Day 2: Interval day. Pick your interval set up based on what your goals are - Training for a sport like basketball, soccer, or pickleball, do shorter bursts followed by matching rest periods- for example: 12 rounds of 1 minute on 1 minute off; 6 rounds of 30 seconds on 30 seconds off and 6 rounds of 1 minute on 1 minute off - Training for a longer event like ironman, marathon/half marathon, perform longer intervals with shorter rest periods- for example: 4-6 rounds of 4 minutes on 3 minutes off; 12 rounds of 2 minutes on 1 minute off; 5 rounds of 5 minutes on 2 minutes off. - Training for general health, somewhere in the middle, for example: 8 rounds of 90 seconds on 60 seconds off; 6 rounds of 2 minutes on 2 minutes off; 6 rounds of 1 minute on 2 minutes off and 6 rounds of 30 seconds on 90 seconds off.

Welcome to stronger tomorrow fitness! We are a small group right now but I am dedicated to expanding. 💪🚀

First lift of the week for me. I do three total body lifting days. Some clips here! If you have any clips from your workouts throughout the week drop them in this group!