Ript
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Workout
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Exercises
Most Recent
Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Single Leg Dumbbell Hip Thrusts
Setup - Sit on floor with your upper back resting on a bench behind you - Place a dumbbell on top of your working leg using two hands to hold it securely Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floorFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Bulgarian Split Squat
Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell B-Stance RDLs
Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up to the starting positionFields Reps Weight
Set 1
Set 2