Workout of the Month: NoSkipLegDay November


Warm up

Cardiovascular exercise:

Mode: Bike, Treadmill, or Elliptical. I wouldn’t suggest StairMaster due to demand on lower extremities. The goal is to increase blood flow, WITHOUT pre-fatiguing the muscles.

Intensity: 6/10 difficulty

Time: 5-10 minutes 

Dynamic Movements: 1×10 reps each through full range of motion

  1. Dynamic Bretzel stretch
  2. Leg Swings (forward and laterally)
  3. Lunge with twist


Smith Machine Front Squat: 4 sets of 8-12 reps


  • You will need access smith machine. Stand with feet shoulder width or just wider, feet angled outward about 7-10°.

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Workout of the Month: April: Bye-Bye Baby Biceps


When someone asks you to “flex your muscle”, you already know what they’re looking for, a well developed bicep! Does anything say gainz more than a sick pair of sleeve snakes? No, the answer is no.

The bicep is comprised of two heads that run from 2 different points on your scapula to merge as one at the base of your forearm. Therefore, the bicep crosses 2 joints! This allows the muscle to flex the elbow AND flex the shoulder (raise it in front of your body). Additionally, the attachment at the forearm allows the bicep to rotate the forearm. These movements should be considered when training.

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