Ript
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Workout
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Exercises
Most Recent
Full Lower Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
12
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
20
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
17
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
20
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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20m
14
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
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Exercises
Banded Dumbbell Hip Thrust with Abductor
Setup - Take a resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips. Hold the dumbbell with both hands to keep it stable and prevent it from shifting during the exercise - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Ensure your feet are positioned beneath your knees Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - At the top of the thrust, your body should form a straight line from your shoulders to your knees - The dumbbell should stay stable across your hips, and your knees should be actively pressing outwards against the band - Slowly lower your hips back down to the ground, resisting the band’s pull as your knees naturally want to move inwardsFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Curtsy Lunge
Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Standing Weighted Kickbacks
Setup - Secure ankle weights around both ankles - Stand tall with your feet about hip width apart. Place your hands on your hips for balance or hold onto something - Engage your core and keep your chest lifted Movement - Slowly lift one leg straight behind you while keeping the knee straight and the foot flexed - The movement should be controlled and driven by your glute, not by swinging your leg - As you kick your leg back, focus on squeezing the glutes of the leg that is moving. Try not to arch your lower back, keep your spine neutral - Slowly lower your leg back down to the starting position while maintaining controlFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quadsFields Reps Weight Time
Set 1