Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 reps per side Lateral Band Walks – 20 ‘steps’ per side Bodyweight Squat Jumps – 15 reps Jessie’s tips for today’s workout: Last week, we went heavy with 4×8, building pure strength. This week, we’re stepping into the sweet spot — […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) 10 SA Shoulder Circles each direction (20 total p/side) Jessie’s tips for today’s workout: Last week, we went heavy with 4×8, building pure strength. This week, we’re stepping […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes Fire Hydrants – 15 – 20 per side Squat to Stand – 10 – 15 reps Jessie’s tips for today’s workout: Last week, we went heavy with 4×8, building pure strength. This week, we’re stepping into the sweet spot — 4 sets of 12 reps. Why? […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA large arm circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for today’s workout: Last week, we went heavy with 4×8, building pure strength. This week, we’re […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: Last week, we pushed through high reps (3×18) — challenging our endurance, dialing into […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Fire Hydrants – 15 – 20 per side Jessie’s tips for this week: Last week, we pushed through high […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: Last week, we pushed through high reps (3×18) — challenging our endurance, dialing into […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 – 20 per side Lateral Band Walks – 15 – 20 “steps” per side Jessie’s tips for today’s workout: Last week, we pushed through high reps (3×18) — challenging our endurance, dialing into form, and igniting that deep muscle burn. 🔥 […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) 15 Shoulder Fly Circles Jessie’s tips for this week’s workouts: This week’s workouts focus on 3 sets of 18 reps, and there’s a powerful reason behind this approach! […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes Side-Lying Clam – 15 – 20 per side Squat to Stand – 10 – 15 reps Jessie’s tips for this week’s workouts: This week’s workouts focus on 3 sets of 18 reps, and there’s a powerful reason behind this approach! High-rep training not only builds muscular […] [...]