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- Edition #68 | Cake batter protein dip? Count us in.
Edition #68 | Cake batter protein dip? Count us in.
Plus: How to train your brain, a warm-up for pain-free hip thrusts, and more.
Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 16,241 readers.
In today’s edition:
This protein-packed dip tastes like you’re eating frosting
Can short workouts really be effective?
You train your muscles; now here’s how to train your brain
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥

IN THE NEWS
Gymshark breaks into the high-protein cereal game
PRIME releases an incredibly exclusive flavor, Bubblegum
RYSE launches an authentic Kool-Aid flavor collab for August
Indonesia’s Rizki Juniansyah sets an Olympic weightlifting record
WEEKLY WORKOUT
Build mile-wide lats with Josh Bailey
If you want bigger lats and a larger, more well-defined back, follow along with Josh Bailey as he takes you through his full back training session.
PRESENTED BY THE LIFT BOX
It’s shred season!
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PROFILE

Can short workouts really be effective?
Sometimes spending hours in the gym is a dream, and sometimes, you just need to get in, hit your workout, and get out. But are those quick workouts really that effective? In this week’s feature, Dr. Todd Vankerkhoff weighs in.
THINGS TO…
…DO 🧘♂️
This warm-up for pain-free hip thrusts
The hip thrust is a great way to build strong glutes, but it can be challenging for those with low back pain. If you struggle to feel hip thrusts in your glutes without pain in your back or hips, try this out before your next leg day.
…KNOW 🧠
How to train your brain
In today’s world, there’s no shortage of exercises to train your body and build muscle — but what about training your brain?
…EAT 🍰
Cake batter protein dip
If you’ve ever had a craving to eat spoonfuls of frosting straight out of the jar, this recipe is for you. Packed with 23 grams of protein, this cake batter protein dip combines Greek yogurt, vanilla pudding, and, of course, sprinkles, to create a simple-yet-delicious recipe that’ll satisfy any sweet tooth.
FITNESS FUN
Dad Joke of the Week
Q — What’s a ghost’s favorite exercise?
A — Deadlifts
When the gym that’s far away is just better
That one rope extension your gym refuses to get rid of
DEALS OF THE MONTH
Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.
Check them out!