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Spring Forward | Plyo Workout 

Posted by on 12:00 pm in Play | 0 comments

Spring Forward | Plyo Workout 

Spring Forward

Plyo workout to do anywhere.
Warm up should be slow with a focus on full range of movement. 

•20 high knees

•20 butt kicks

•20 straight leg toe touches

•20 squats

•20 walking lunges (each leg)

•20 push ups

Repeat X 2

Then

•5 burpees

•5 squat jumps

•5 jumping lunges (each leg)

•5 frog hops

Rest 30 seconds

Then 

•10 burpees

•10 squat jumps

•10 jumping lunges

•10 frog hops

Rest 60 seconds

Then

•15 burpees

•15 squat jumps

•15 jumping lunges

•15 frog hops

Rest 75 seconds

Then

•10 burpees

•10 squat jumps

•10 jumping lunges

•10 frog hops

Rest 60 seconds

Then

•5 burpees

•5 squat jumps

5 jumping lunges

•5 frog hops

Rest 2 minutes and repeat

Walk for 10 minutes. Stretch. 
Workout developed by John Buck, owner/partner, Forge. LLC
Consult your physician before implementing any exercise or nutritional plan.


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John Buck’s Sled Workout.

Posted by on 2:03 pm in Play | 0 comments

John Buck’s Sled Workout.

Warm Up: 

•2000 meter row

Workout: 

•100 push ups

Prowler™ Sled -Load 150 lbs.(adjust weight as necessary) Push the sled down and back the distance of Forge.’s classroom. 

•100 dips

Carry #2-25 lb kettle bells (adjust weight or appropriate size )down and back the length of the Forge.’s classroom. 

•100 sit ups

Prowler™ Sled -Load 150 lbs.(adjust weight as necessary) Push the sled down and back the distance of Forge.’s classroom. 

•100 squats (if you can)

Cool Down: 

Walk for 10 minutes. Stretch. 
Workout developed by John Buck, owner/partner, Forge. LLC

Consult your physician before implementing any exercise or nutritional plan.


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Bennett’s Back Workout 101. 

Posted by on 11:28 am in Play | 0 comments

Bennett’s Back Workout 101. 

Back Day 101:

  
  
Typically, I like to pair my back workouts with a push exercise such as a bench press, shoulder press, push-up, etc.
This allows me to hit a muscle group at least 3 times a week and also save some time in the gym throughout the week. I currently work out 4 days a week, going every other day.
A few things to remember when training the back:
*there re a lot of small muscles that make up the back therefore, train both vertically and horizontally. 
*remember to retract your shoulders before pulling.

Staples: 


•Pull-Ups

Key points:
THINK -squeeze -Pull with back
Squeeze your back together at the top of the movement 
Control yourself on the way down (keep elbows facing forward)

•Wide Grip Lat Pull-Down



Key points:
Pull shoulders into your back before bringing the weight down
Think “break the bar” as you pull the bar down 
DO NOT jerk the weight. Have control
Do not squeeze bar too tightly

•Cable Row (when targeting lower back)

Key points:
Body should be relatively straight (not 45 degrees leaning back)
Think shoulder blades down abs back -squeeze- pull elbows towards wall behind you
Back is slightly arched
Pull the bar towards your belly button 
squeeze at the end of the pull.

•DB Pullover
 
Key points:
Try to stay flat on the bench (don’t arch too hard)

Slowly lower the weight over your head and FEEL the stretch in your lats.

Inhale on the way down, exhale hard on the way up.
As you can tell, the majority of back training involves thinking about your back before actually pulling the weight. Breathing in through your nose and out through your mouth really helps you to engage your back muscles during each rep. Try to avoid squeezing the bar too hard because it forces the biceps to work too hard. We want our back to take on the majority of the tension for better development. This also means to start with a weight you can control first before going too heavy and sacrificing form. 

   

  

Workout developed by Isaac Bennett, Trainer, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.

 


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Shoulder the Load.

Posted by on 11:01 am in Play | 0 comments

Shoulder the Load.

Shoulders.

Warm up with bands: 

•Internal/external rotation (15 reps each move each side | Repeat 3 Xs)

•Around the world

 (With light Dumbbells perform 10 reps of  each of the following moves without rest or putting the weights down | Repeat 3 Xs)

*Side lateral raises

*Front raises

*Bent over raises

*Upright rows

*Overhead press
  

 •5 Handstands against the wall

(Hold each handstand as long as possible. Place a yoga mat or block below your head to soften your landing.) 

Workout developed by John Buck, owner/partner, Forge. LLC

Consult your physician before implementing any exercise or nutritional plan.
   
 


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Jill Trebilcock’s Fall Shred.

Posted by on 9:01 am in Play | 0 comments

Jill Trebilcock’s Fall Shred.

Workout:

•25 kettle bell squats

•2 Knee-in Push-ups

•20 yd frog jumps

•20 kettle bell squats

•4 knee in push-ups

•20 yd frog jumps

•15 kettle bell squats

•6 knee-in push-ups

•20 yd frog jumps

•10 kettle bell squats

•8 knee in push-ups

•20 yd frog jumps

•5 kettle bell squats

•10 knee in push-ups

•20 yard frog jumps

Then:

4 minute round alternating mountain climbers/sled/box jumps

Then:

25 curtsy lunges (ea. leg) alternating between overhead press and lateral raise.

•2 Thai squats

•20 yd lateral crawls

•20 curtsy lunges

•4 Thai squats

•20 yd lateral crawls

•15 curtsy lunges

•6 Thai squats

•20 yd lateral crawls

•10 curtsy lunges

•8 Thai squats

•20 yard lateral crawls

•5 curtsy lunges

•10 Thai squats

•20 yd lateral crawls

Then:

4 minute round alternating between heavy bag and sprints.

Cool Down:

Finish with 3xs the ab exercise of your choice.

Workout developed by Jill Trebilcock, owner/partner, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.


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Jill Trebilcock’s Fall Shred.

Posted by on 9:56 am in Play | 0 comments

Jill Trebilcock’s Fall Shred.

image

 

 

 

 

 

 

 

 

Workout: 

•25 kettle bell squats

•2 Knee-in Push-ups

•20 yd frog jumps

•20 kettle bell squats

•4 knee in push-ups

•20 yd frog jumps

•15 kettle bell squats

•6 knee-in push-ups

•20 yd frog jumps

•10 kettle bell squats

•8 knee in push-ups

•20 yd frog jumps

•5 kettle bell squats

•10 knee in push-ups

•20 yard frog jumps

Then:

4 minute round alternating mountain climbers/sled/box jumps

Then: 

25 curtsy lunges (ea. leg) alternating between overhead press and lateral raise.

•2 Thai squats

•20 yd lateral crawls

•20 curtsy lunges

•4 Thai squats

•20 yd lateral crawls

•15 curtsy lunges

•6 Thai squats

•20 yd lateral crawls

•10 curtsy lunges

•8 Thai squats

•20 yard lateral crawls

•5 curtsy lunges

•10 Thai squats

•20 yd lateral crawls

Then:

4 minute round alternating between heavy bag and sprints.

Cool Down: 

Finish with 3xs the ab exercise of your choice.

Workout developed by Jill Trebilcock, owner/partner, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.


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Buck’s Pick 10 Total Body Workout

Posted by on 5:33 pm in Play | 0 comments

Buck’s Pick 10 Total Body Workout

Warm up: 

*10 minute light jog or row

Workout:

Buck’s pick of 10 exercises that work entire body. Perform 5 sets of 20 reps of each exercise with as little rest as possible. *Use light weight where all reps can be completed.

*Squats X 20

*Bench X 20

*Lat pull downs X 20

*Leg press X 20

*Incline DB press X 20

*Seated row X 20

*Tricep press down X 20

*DB shoulder press X 20

*DB curls X 20

*Crunches X 20

Repeat X 5

Cool down:

*10 minutes light activity of your choice.

  

Workout developed by John Buck, owner/partner, Forge. LLC
Consult your physician before implementing any exercise or nutritional plan.

  

  


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Jill Trebilcock’s Summer Shred.

Posted by on 1:22 pm in Play | 0 comments

Jill Trebilcock’s Summer Shred.

For this workout utilize the space in & around Forge. 

Run to the wall/Jump the wall = Run outside to the corner of Custom Motor Works then run along the North edge of Forge.’s parking lot. Finally, jump up on the sidewalk in front of the 3rd Street Salon entrance. Return to interior of Forge. for stations. 

Workout:

*25 Kettlebell Squats

*Run to the wall/Jump the wall x 1 time 

*25 Push-Ups 

*Run to the wall/Jump the wall x 2 times 

*25 V-Ups 

*Run to the wall/Jump the wall x 3 times 

*25 Kettlebell Squat W/Overhead Press

*Run the wall/Jump the wall x 4 times 

*25 Burpee/Box Jumps

*Run to the wall/Jump the wall x 5 times 

REST.HYDRATE.

Repeat workout in its entirety one more time. 

Workout developed by Jill Trebilcock, owner/partner, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.


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Walkabout Workout.

Posted by on 5:02 pm in Play | 0 comments

Walkabout Workout.

“Not all who wander are lost.”

-J.R R. Tolkien 

Walk-a-bout workout for the summer adventurer. Do every other day while you travel and are away from the gym. 

Warm up:

*High knees X 20

*Butt kicks X 20

*High kick toe touch X 20

[Repeat X 3]

Then:

*Squat X 30

*Glute bridge X 30

*Alt. Lunge X 30 (ea leg)

Step up X 30 (ea leg)

[Repeat X 3]

Then:

*100 push ups

*100 bench dips

*100 crunches

*100 bicycles

Then: 

*Hand stand against the wall X 3

[Hold as long as possible]

Cool down with long walk.

  

Pictured: Buck’s freakishly gifted feet. South Beach, Florida 

Workout developed by John Buck, owner/partner, Forge. LLC

Consult your physician before implementing any exercise or nutritional plan.


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Be a Baller.

Posted by on 8:40 pm in Play | 0 comments

Be a Baller.

“Wanna be a — baller, shot caller

Twenty inch blades — on the Impala.”

-Lil Troy 1998

The Ball Workout:
Complete 4 Rounds 

*10 Squat, Turn, Balls to the wall 

*10 Ball Slams 

*20 Ball Squat Jab/Cross

*10 Ball Toe Taps (on a 4-count)

*10 Oblique Wall Balls (per side)

*20 Ball Squat Jumps

*10 Backward Tosses

*10 Ball Mountain Climbers (on a 4-count)

*3 Minute Round on Heavy Bag


Cool Down with Abs:

*50 Ball Toss Sit-ups (feet on the wall)

*20 Leg Levers (left, middle, right is one)
   


  
Workout developed by Jill Trebilcock, Owner/Partner, Forge. LLC. 

Consult your physician before implementing any exercise or nutritional plan.


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