Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**The Single-Leg Glute Bridge and Wall Hip Flexor Mobilization exercises are going to be done during the 2 minute break between Deadlift sets.
** Farmer's Walk distance is going to be 30 yards and back per repetition.
| Exercise | |
|---|---|
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3 sets, 5 reps
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3 sets, 8 reps
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3 sets, 8 reps, 02:00 rest
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3 sets, 8 reps
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3 sets, 10 reps, 01:00 rest
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3 sets, 12 reps
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3 sets, 6 reps, 01:00 rest
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3 sets, 00:15:00
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3 sets, 12 reps, 01:30 rest
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Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Seated Cable Row: Use a pronated grip.
**Hand Switches with Push-Ups are listed as total number of repetitions.
| Exercise | |
|---|---|
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3 sets, 5 reps
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3 sets, 10 reps, 02:00 rest
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4 sets, 10 reps
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3 sets, 8 reps, 01:00 rest
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3 sets, 10 reps
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps
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3 sets, 10 reps, 01:00 rest
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Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Offset Dumbbell Reverse Lunge: You are going to hold the DB in the same has as moving leg.
| Exercise | |
|---|---|
|
4 sets, 8 reps
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4 sets, 5 reps
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4 sets, 8 reps, 02:00 rest
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4 sets, 5 reps
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3 sets, 10 reps, 01:30 rest
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3 sets, 8 reps
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2 sets, 10 reps, 01:30 rest
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3 sets, 12 reps
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3 sets, 00:00:20, 01:30 rest
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Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Goblet Squats use a light weight (use 12-15 rep max as a weight).
** For the Alternating Hammer Curl and Resistance Band Tricep Pushdown superset, you are going to go for 10 minutes straight and you are going to rotate back and forth between the two exercises for the entire time.
| Exercise | |
|---|---|
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Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more
Nicely balanced program from Tony. All the cornerstone lifts plus some mobilization/accessory work. The supersets make for a time efficient program.