You just got the app, now it's time to hit a workout!
Our workouts are generally structured warm-up, main lifts, accessory work, conditioning, and mobility.
You'll always start at the top and work your way down. The exercises are in groups signified by letters. If the letter has multiple exercises listed, you will complete every set of those exercises before moving on to the next letter for the day.
Here are some examples of how to read each exercise group as it pertains to sets, supersets, and giant sets.
SETS (There is only one exercise in the set.) See Group A below.
You will complete a set, followed by the rest period, then right back to that same exercise until you’ve completed every set of that exercise. Once every set is completed you will move onto the next letter and begin the exercises under that grouping.
SUPERSETS (Two exercises under a group indicate a superset). See Group B below.
In a superset, you will complete a set of each exercise back-to-back before beginning the rest period. After the rest period, you will start again with the first exercise in the letter grouping. Once every set is completed you will move onto the next group and begin the exercises under that grouping.
For example, you will complete goblet squat jump, complete dumbbell speed reverse lunge, rest 75 then go back to goblet squats and dumbbell speed reverse lunge until you have completed all the sets.
GIANT SETS (Three or more exercises under a group indicate a superset).
A giant set will be executed exactly the same as a superset but with one or more exercises completed before the rest period.
If your gym is too packed or the equipment isn't located together, break up the giant sets into supersets and cut down the rest time from 90 seconds to 60 seconds.
INSTRUCTIONS & DEMOS
Demos and instructionals are built right into the app.
Demos are quick, 5 rep videos that work as a reminder of a movement.
Instructionals are longer, coaching videos that breakdown form, coaching cues, and give pointers for the movement.
When you first tap on an exercise in a group, the screen below will load. The top portion will be a demo video. To play the demo, just tap the play button in the bottom left-hand corner of the screen.
Instructional videos are longer, coaching videos that will give more insight into the correct form, coaching cues, and any other details you may need to know about the movement. To view the instructional videos, simply tap "Watch Instructional."
BONUS TIP: Watch the instructional videos the night before or prior to working out!
If you're like us, we try to limit the amount of time we are on our phone at the gym! Plus watching every instructional video and trying to complete the workout in the given time setting can be tough. Watch the instructional videos the night before or even before you arrive to the gym. That way when you're in the gym, you're there to get the work done.