A month ago my friends and I started a challenge called 30 Hard. The challenge involves sticking to a few rules for 30 days in a row.

I alternate between back and biceps and always feel this workout immediately! Workout Assisted Pull Ups (4x8) Bicep Curls (3x8) Seated...

Warmup donkey kicks (15 each side) fire hydrants (15 each side) glute bridges (1x30) banded hip abductions (15 each side) banded...