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Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
4
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
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1h
5
Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
4
Dec 7
Shoulders, Chest and Triceps
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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
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Exercises
Barbell Kas Hip Thrusts
Setup - Sit on floor with your upper back against a bench or box that is about mid back height. Place a barbell across your hips - Position your feet flat on the floor, about shoulder width apart. Bend your knees to around 90 degrees - Before initiating the lift engage your core Movement - Press through your heels to drive your hips upward - At the peak of the movement, your hips should be fully extended, forming a straight line from your shoulders to your knees. Ensure that you squeeze your glutes at the top of the motion for a brief second - Slowly lower your hips back down in a slow controlled manner. As Kas Hipthrusts are a shorter range of motion, lower your hips halfway down not all the wayFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Barbell B-Stance Kas Hip Thrusts
Setup - Set yourself up sitting in front of a bench or elevated surface in a V position. Rest your upper back on the bench with your feet flat on the ground, externally pointed outwards slightly and shoulder width apart - Set the barbell across your hips Movement - Begin by driving through the heel of your working leg, thrusting your hips upward towards the ceiling. Squeeze your glutes and hamstrings as you lift your hips. Ensure that you are transferring most of the weight onto your working leg, the non working leg is just a guide - As you extend your hips, aim to bring your body into a straight line from your shoulders to your knees. Ensure your core is engaged throughout the entire movement -Slowly lower your hips back down to the halfway point of your thrust (Kas Hipthrusts are a glute focused exercise that involves extending yours hips while keeping a shorter range of motion) -Complete each leg for desired reps, then switch legsFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Barbell RDLs
Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heelsFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Cable Bench Step Up
Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting positionFields Reps Weight
Set 1
Set 2
Set 3