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Short on time?

Yeah, you and me both, homie.

Here’s what I did this past Monday, a quick 30 minute workout targeting my legs and back.

Check it out here and as per usual, you can also find a detailed written explanation below:

GORILLA ROWS + KB DEADLIFTS

• Sit back and rock back on your heels, keeping all your weight on your heels— do not let your weight shift forward on your toes.

• Row once on each arm, keeping the rowing arm up and against your body, wrapping that elbow back and around you a bit, squeezing that shoulder blade.

• Keep your abs drawn in throughout the entire row, the ascension and descension to keep core activated.

• Then take a small hop forward, again ensuring your weight remains on your heels.

• Sink hips even lower, eyes up, chest up, back flat, arms straight while still holding both KBs.

• Stand up through heels.

• That’s one rep.

LAT PULLDOWNS

• Eyes up, chest up, shoulders down and back with abs drawn in.

• Just because your arms are forward doesn’t mean your shoulders need to be, so keep ‘em retracted back.

• Pull down to and “through” your chest, squeezing your shoulder blades together.

• Do not let the weight, or your body swing and jerk around.

• Notice right before the last rep in the video I take a quick sec to make sure I am not shrugging up or letting my shoulders roll forward.

• Never pull behind your head, that’s an old school way that is no longer practiced as it can be damaging to your rotator cuffs/shoulders.

CALF RAISES + SHRUGS

• Stand up tall with your hips forward and shoulders back.

• Knees slightly bent.

• Raise up as high as you can on your toes, pausing and squeezing your calves up top. Slowly lower yourself.

• Then shrug up as high as you can, straight up, do not roll your shoulders forward or back, but do ensure you’re keeping your shoulders retracted back for a better trap activation.

WALKING LUNGES + SL BENT OVER ROWS

• Step out and lunge— sitting down through that front heel. Stand up through that front heel.

• Lean forward while keeping your hips back and weight on that front heel.

• Row twice, same concept as lat pulldowns (chest up, shoulders down and back, abs drawn in—.just because your arms are forward doesn’t mean your shoulders need to be, so keep ‘em retracted back)

• Again, make sure your weight stays on that heel.

• The leg that’s in the air was the back leg so just keep that leg up and step forward with that leg so you switch legs.

I did 5 sets of 10 with everything. The KBs I used were 70lbs each and the DBs I used were 20lbs each. All in all I was finished in a little over 30 minutes.

Don’t forget to watch each movement here so you have a visual to go along with the written description.

Respond directly to this email if you have any questions, comments, or concerns!

Thanks again for reading!

And please never forget:

Whether you’re running a 5 minute mile or a 15 minute mile, everyone has to start out somewhere and it’s still a mile! Just don’t be afraid to keep pushing yourself— you got this!

Much love, mi gente!

- Mike O’Hara

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