4 Rounds:

2 min run or cardio of choice
10 each lunge and twist
15 reverse bicep curls
10 overhead squats

Click here for more EmPack workouts!

If you want to learn how to do pull ups or just improve your form, watch these three videos by Coach Sav!

What does the word “functional” even mean? Is all strength training functional?All good questions. It could be said that yes, any movements that apply to daily life are considered “functional,” so pretty much the majority of strength training exercises.

Here are the top 5 functional movement patterns: squat, hinge, push, pull, and carry.

By Megan Flanagan

Tight hips? Try out these moves! Here's a series of flows to help unlock and strengthen your hips. Strong hip flexors and hip mobility will help you to maintain better posture and core stability. It will help you to reverse the effects of sitting, decrease your likelihood of pain and injury, and help to increase your overall athletic performance.

You can adapt these to fit your own range of motion limits and push into your own level of stiffness. When applied slowly and gradually over time, you should feel the hips open up and become stronger.

By Jennifer Knutson

Join Em and Coach George in a meathead convo to get a little pep in your step about getting STRONG! Learn how to make the most of your time in the gym with strength training hacks from George, covering programming and specific body parts like those hamstrings, triceps, biceps, and quadzzzz.

Click here for more from Meathead Hippie!

In this clip from SLEEP STRONG, Lexie explains how strength & sleep are connected!

By Lexie Gray