Ward Fitness Systems

I know I should be eating more vegetables. But some weeks it just doesn’t happen (re: I didn’t prep them.) so I pick up a green juice or two from Unbakery and Juicery. Treat cold-pressed juices are a supplement, not a quick fix. As much as you want them to they won’t replace healthy habits or cover poor food quality choices. And they’re definitely not going to help you detox - whatever that means.

Finish your session (or mix up a separate conditioning day) with this short, but not so sweet, landmine complex. I love landmine complexes for conditioning because the path of the bar reinforces great positioning while the cumulative fatigue builds your work capacity. Landmine Single Arm Thrusters x 8 reps ea Landmine SA Rows x 8 reps ea Landmine RFESS x 8 reps ea... Landmine Rainbow x 8ea Rest :90. 3-5 rounds. Loading doesn’t matter as much here - just find a weight that challenges you. And keep moving.

My poke addiction continues: Salmon poke bowl & Kalua Pork Hawaiian sweet roll sliders from Ohana Island Kitchen. Besides ol’ faithful Chipolte, poke bowls have become one of my go-to meals on the road. The ingredients are simple and easy to track. Plus, there’s a great balance between all three macros (protein, carbs, and fat). Now those sweet roll sliders? Don’t you worry about those.

It’s all about the hips. The 45 degree back extension is a hip dominant movement for us so I want my guys thinking glutes and hamstrings as primary movers NOT their lower back Fold at your hips, push your butt towards the ceiling and feel the hamstring stretch. Don’t reach down with your chest - it’s along for the ride. ... Then squeeze your butt and drive your hips into the pad to return to the top. Try not to make eye contact with anyone else at the gym while you’re doing this. Only go as far up as the hips will take you - there’s no need to finish at the top with your upper body as that movement will be all lower back. Keep the tension where it’s supposed to be.