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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 RDLs
Setup - Stand with your feet hip-width apart and place the middle of the resistance band under the arches of both feet - Grasp the ends of the band with your hands. Your arms should be fully extended, and the band should have tension even at the start - Make sure the band is tight when you’re standing upright. The tighter the band, the greater the resistance - Engage your core, pull your shoulders back, and stand with a neutral spine Movement - Begin the movement by pushing your hips back (not down). The hinge should come from your hips, not your knees - As you push your hips back, allow your torso to lean forward, keeping your back straight and chest lifted - Maintain a slight bend in your knees as you lower your torso toward the floor - Lower your torso until you feel a deep stretch in your hamstrings (this will typically be when your upper body is nearly parallel to the floor or when you can no longer maintain a neutral spine) - To return to the starting position, drive your hips forward, bringing your torso upright. Focus on squeezing your glutes and pushing through your heels to stand back upFields Reps Weight
Set 1
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Set 3
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
Banded Standing Kickbacks
Setup - Place a resistance band around your ankles or thighs - Stand tall with your feet hip-width apart, with the resistance band tight - Engage your core and maintain a slight bend in your knees to protect your lower back. If the band is around your ankles, stand with your feet about hip-width apart to create some tension in the band - Keep your posture upright, shoulders back, and focus on engaging the glutes Movement - Begin by shifting your weight onto one leg (the support leg), keeping that knee slightly bent - Lift your other leg straight behind you, keeping your leg straight as you extend it backward - Slowly bring the leg back down to the starting position, resisting the pull of the band on the way downFields Reps Weight
Set 1
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Set 3
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Air Squats
Setup - Stand with your feet about shoulder-width apart, with your toes slightly pointing outwards - Keep your chest up, shoulders back, and engage your core Movement - Begin by pushing your hips back - Bend your knees, ensuring they track over your toes but don't go beyond them - Lower your body until your thighs are parallel to the ground - Keep your weight in your heels, and try to keep your knees in line with your toes - Push through your heels to stand back up, straightening your legs and returning to the starting positionFields Reps Weight Time
Set 1