Ript
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Workout
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Exercises
Most Recent
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
--
45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
Dec 7
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Exercises
Barbell Squat
Setup - Position the barbell on a squat rack at about chest height - Position the barbell so it rests comfortably on your upper traps. Grip the bar with your hands wider than shoulder width apart and your elbows down Movement - Place your feet shoulder width apart with your toes externally pointed outwards slightly. Brace your core and hinge at the hips to simultaneously bend your knees. Push your hips back first, then drop your knees to allow your thighs to descend - Keep your chest up and eyes forward. Maintaining a neutral spine throughout the movement - Lower yourself until your thighs are parallel to the ground or your hips drop below your knees - Drive through your heels to push yourself back to a standing positionFields Reps Weight
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Exercises
Barbell Reverse Lunge
Setup - Begin by setting the barbell on a squat rack at about shoulder height - Step under the barbell, placing it on your upper traps and grip the barbell with both hands slightly wider than shoulder width apart - Step tall with your chest up, shoulder back and feet hip width apart Movement - Take a step back with your right foot, bending your right knee until both knees are at a 90 degree angle. The left knee should be directly above your ankle, and your right knee hover just above the ground - Push off the right foot, straightening the right leg to return to the starting position, bringing your right leg forward - Stand tall at the top of the movement with your knees fully extended. Keep your chest up and continue to engage your core - Alternating legs, repeat the movement with your left legFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Leg Extensions
Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Heel Elevated Goblet Squat
Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Calf Raises
Setup - Set a weight plate in front of you with a set of dumbbells - Position the balls of your feet on the edge of the plate, with your heels hanging off, so that you can drop your heels below the level of the platform while doing the movement. Your feet should be placed at about hip width apart - Hold the dumbbells in each hand. Hold onto support if necessary (e.g wall, railing) Movement - Begin the movement by pressing through the balls of your feet, lifting your heels as high as possible, and contracting your calf muscles at the top. Aim to squeeze your calves at the peak of the raise - At the top of the movement, your heels should be elevated as high as possible - Slowly lower your heels back down, allowing them to drop below the level of the platform for a deep stretch in the calvesFields Reps Weight
Set 1
Set 2