Kyle Brandt

Training with No-BS Health & Fitness Since: 01/23/2021

Kyle's No-BS 1-on-1 Online Training Session Schedule Block: Saturday, July 10, 2021 - Saturday, August 7, 2021:

Kyle's Home Workout for
Tuesday, July 20, 2021:

4 mobility moves back-to-back!
Rests are AS LONG AS YOU NEED, BROTHER!
ONLY workout today if you feel fully recovered!
Aim for 3 rounds today!

1A. Cat-Camels x 10/ea. Direction!

1B. Hip Hydrants x 10/ea. Side!

1C. NEW SHOULDER MOBILITY x 10/ea. Side!

1. Pick a side, knees tucked at 90 degrees like you see her doing!
2. Hands stacked like she has here, slowly OPEN torso while keeping hips and knees DOWN
3. See if you're able to fully open and touch back of hand to floor!
Go for 10 reps each side but STOP if any pain at all!

Similar idea but a less intense variation should you hit a snag somewhere!

1D. Periformis Stretch x 30 Seconds/ea. Side!

NOTE: DO NOT BOUNCE BACK AND FORTH LIKE THE ANIMATION! JUST HOLD "THE TOP" OF THE STRETCH WHERE YOUR KNEES ARE CLOSEST TO CHEST, YOU'LL FEEL STRETCH RIGHT ON HIP/SIDE OF GLUTE!

REST AS LONG AS NEEDED, THEN START:

1A. Glute Bridges x 15 reps!

1B. Push-Ups x 15 reps!

1C. DB Goblet Squats 15-20lbs (OR just body squat) x 15 reps!

1D. Dumbbell Bent Over Row x 15-20lbs x 15 reps!

REST FOR AS LONG AS NEEDED, BROTHER! REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY!

----PREVIOUS WORKOUT-----

2 Part Workout Today:
1. PF Pull-Ups by themselves for 5 SETS OF 4 REPS today, (NOT part of a circuit, brother!), 90-120 seconds rest between each set!

2. THEN second half of workout IS a circuit (just two moves today) like normal!

1A. Pull-Ups x BODYWEIGHT x 5 sets x 4 CLEAN AND STEADY reps!
Set 1 = 4 reps, rest 90-120 sec
Set 2 = 4 reps, rest 90-120 sec
Set 3 = 4 reps, rest 90-120 sec
Set 4 = 4 reps, rest 90-120 sec
Set 5 = 4 reps, rest 90-120 sec

AFTER SET 5 = REST 90 SECONDS, then LOOP THESE TWO MOVES AS A CIRCUIT for 3 rounds today, brother!
2A. Push-Ups x 12!

2B. Glute Bridges x 12!

REST FOR 60-90 SEC MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, DUDE!

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