This is the instructional & follow-along video for 2023 GG1. See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG4, a progression from GG1 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG7, a progression from GG4 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG10, a progression from GG7 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG13, a progression from GG10 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG16, a progression from GG13 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG19, a progression from GG16 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG22, a progression from GG19 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG25, a progression from GG22 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This is the instructional & follow-along video for 2023 GG28, a progression from GG25 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

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This training manual from BJ Gaddour, former Men’s Health fitness director & author of Your Body Is Your Barbell, will take your pushup game from ground-zero to super-hero!

Start with beginner drills like pushups on the knees a...

PUSHUPS 101! First, master these 5 positions to do perfect pushups TODAY:

1.) Hand Position
2.) Foot Position
3.) Elbow Position
4.) Shoulder Position
5.) Hip Position

Then I’m gonna share my top 10 pushup tips! And be sure to watch till the end for the best 3-minute chest workout EVER!

TOP 1...

This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.

Perform e...

I created this 10-minute flow to alleviate both wrist & elbow pain, strengthen the hands & fingers, and enhance plank, hang, pushup & pullup performance. First you’ll take tension out of the forearm muscles to take pressure off of the wrists and increase joint ROM potential. Then you’ll work on f...

The Pullup is the ultimate bodyweight bodybuilding exercise. It builds your back, forges a vice-like grip & sculpts a V-shaped torso. Think of it like a spine-friendly deadlift for your upper body. Hanging from a bar decompresses your spine to nourish & hydrate your intervertebral discs.

Why are...

This 10-minute hangs flow decompresses the spine, tractions the hips & improves overhead arms positioning (or shoulder flexion). Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on elevating & depressing your shoulder blades (or scapula) for ma...

This is the full 12-step progression tutorial to go from ground-zero to super-hero for Hanging Leg Raises, the king of core exercises!