- by Kelly Miller
- 4 minute read
Weekly Member Update August 10 – 15, 2026
Hey Fam!
Have you heard of the “5 Second Rule” coined by Author Mel Robbins?
This is a technique that anytime you need to take action like…
– Getting out of bed in the morning
– Sending the email/text
– Making the phone call
– Getting in your car to drive to the gym
… Literally anything
You count down from 5. “5-4-3-2-1… Go!”
This technique can be helpful when we are feeling stuck, or know what we have to do but are either scared (maybe it’s an uncomfortable email/text), we’re tired (I don’t want to get out of bed), or, we’d rather not go to the gym today but we know we need to (and we know we’ll feel better after, every time.)
Counting intentionally backwards requires focus and wakes up your prefrontal cortex, thus, your mind is less likely to talk you out of it.
We bring this up as we end summer and schedules are going to get busy again, we’re going to be tired, the sun will shine less, and we’ll all literally have a million reasons to cance lour reservation, reschedule with our coach, etc.
But we won’t, because we’re built different at Degree.
We prepare for this stuff before it becomes an issue. We talk about it before the schedul egets busy so when it does, you already know how you’ll make it work.
AND, most importantly, we all know that your health and wellness is a non-negotiable, plus, we love seeing each other and working out together so that’s a plus 🙂
Give the “5 Second Rule” a try next time you need an extra push and let us know how it goes!
See you in the gym, Fam!
– Your Degree Team
Summer Yoga Classes!
Taking the dynamic approach of the Vinyasa practice, and ending the class with elements of Restorative Yoga, you’ll get 60 minutes of dynamic movement ending with a grounding, relaxing Shavasana.
*3 more weeks to go!
Details
Wednesdays 7-8pm
August 12, 19, 26
$26+tx/class
*You are welcome to attend 1 or 2 classes, or, all 4*
To save your spot reply back to this email or contact [email protected]!
Do you know friends/family/co-workers that want to see what a class is all about at Degree?
They are welcome to our TRY IT Week at Degree!
A chance to try a free class, or two or three during the week of September 14 – 19, 2026.
More details and a sign up sheet to be released, for now, make your list of buddies you want to come get a great workout with you!
Questions?
Email [email protected]
Group Training Programming
August 10 – 15, 2026
Monday, August 10
Today’s strength work begins a two-week wave using Poliquin’s 6-12-25 protocol, designed to build strength, hypertrophy, and muscular endurance in our lower body. This method is effective as it blends functional strength and lean muscle growth all in one!
Then, we have a new benchmark workout “50 Spent”. Simply put, you’ve got 6:00 to complete 50 Push Presses. Anytime the bar comes out of the front rack position we drop and complete 20 Hollow Rocks or a 20s Hollow Hold. Stay light, and pick rep sets you know you can complete 🙂
Tuesday, August 11
Second week of our Norwegian 4 x style workout alternates short, high-quality work intervals with dedicated recovery periods to keep your output high throughout both rounds of the circuit.
Norwegian 4X4 method high-intensity interval training (HIIT) protocol designed to improve cardiovascular fitness and increase VO₂ max. While we aren’t doing the EXACT replica, it’s pretty close with the same overall benefits.
Wednesday, August 12
This is a two-week wave of functional bodybuilding-style work, focusing on improving unilateral strength, stability, and control through a full range of motion. Start with your weaker side on both movements and match that quality and rep count on your stronger side.
Our workout is a descending sprint that rewards consistent movement and smart set management. You’ll have a cardio piece, push ups and ring rows/pull ups to work through today.
Thursday, August 13
We’ll complete a Super Friend workout today (the vibe for these this month has been amazing!) Look to get a killer core workout and spend some time working mobility at the end – a huge piece of our overall fitness puzzle.
Friday, August 14
Today we begin a three-week wave of PAP (Post-Activation Potentiation) Contrast Jumps. The weighted jump primes your nervous system to produce more power on the unweighted Box/Plate Jump. We’ll have lots of different variations based on how high you want to jump (it can even be 1, 45lb plate) and/or if we want to do weighted or unweighted.
– Today is the perfect day to pick the variation that works for you then build on it over the next few weeks!
Repeating benchmark “Tidal Wave”! Retesting “Tidal Wave”! Your Run/Row should be fast, but not an all-out 100% effort, so that you have enough left to accumulate a strong rep count on the Deadlifts. The goal is to get to the bar quickly and spend as much of the remaining time as possible moving quality reps!
Saturday, August 15
This one starts with a buy in where you’ll run/row/walk together – yay! Then, each partner will complete one full round before switching.
Have a great workout and enjoy the rest of your weekend!
Front Squat
You’ll find this exercise in your programming this week!
Questions? Or looking for some extra guidance?
Email [email protected]!
Have questions? Need help with anything? We’re here for you.
Email us HERE to touch base!