Gym Built & Bendy
Get built and bendy at the gym by combining strength exercises with mobility work, minimizing breaks and maximizing efficiency. Train 3-4 days a week with rest days in between, ensuring faster progress, better recovery, and more time to live a full and rounded life.
Got access to a gym and want to get built & bendy - do this. For most of the workouts strength exercises are paired with mobility work so you never really take much of a break but your body will be able to recover between to hit the next set. This means we can cram a lot more training into less hours in the gym, therefore more progress and more time for recovery and the other parts of life.
Four days of work
The aim is to get 3-4 days of training in per week with one day of rest between each session at a minimum.
Day 1. Pull + Hammy & Quad Mobility
This session is all about improving your pulling game (think pull-ups, chin-ups to get stronger lats and biceps) while creating more range of motion in the hip flexors and hamstrings.
Day 2. Bodyweight Legs
This is a non-weighted approach to building balance, strength and coordination in the legs and create the foundation for single leg squats (pistols and shrimps) as well as sissy squats.
Day 3. Push + Hip Abduction
The focus is on building a strong push for dips, push-ups and a foundation for handstand push-ups while creating some external rotation and abduction in the hips.
Day 4. Shoulders & Spine
More of a mobility focus than the other days. The purpose of this session is to address flexibility in the upper spine and shoulders that contribute to a healthy spine, good posture and a nice overhead position (think handstands, overhead squats and military press).
