They’re baa-aack… Stability

Back to basics with stability redu. Stability would not be hell on Earth without 4-2-1 count. Nothing like a four count motion, with two count pause at the summit, and one count at the rest point to remind me fat guy strength has no chance in the stability phase. I am Fezzik. I am the Brut Squad. I am powerless to stabilize. Trying to hit a fly out of the sky with a boulder is easier than resisting gravity on one leg. May the farce I live in at the gym know me once again after this challenge is complete. Fat guy strength is so much better than a physique. Remember children, if you don’t have dreams you won’t have nightmares.

We are the Penn & Teller of social media workout evangelist... Expose the magic for all to duplicate. We got day jobs, and our egos are well-worn. 

All sets are 3x12 and 4-2-1 count unless noted. 

Back & Biceps

Weight assisted pull ups – wide overhand 100 or 120 pounds

Reverse push ups – Smith machine

1-leg dumbbell bicep curls 25 pounds 4x12

Reverse flys – dumbbell on lower back horse 7.5 pounds

Chest & Triceps

Dumbbell press on stability ball 50 pounds

Stability ball push ups – narrow arms military style

Bench pushups – wide arms

Plank pushups

Legs

Hack squat – machine

1-leg standing reach with dumbbell (no 4-2-1) 25 pounds

Peewee Hermans (no 4-2-1) 12 reps each leg

Core

Pike ups with feet on stability ball – push up position

Plank roll-outs on stability ball – feet narrow
1-minute planks

V-ups