Ript
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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
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Body
No summary yet.
Published v1
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45m
6
Dec 7
Cardio
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Published v1
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30m
4
Dec 7
Cardio and Core
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Published v1
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30m
5
Dec 7
Cardio
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Published v1
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30m
4
Dec 7
Cardio and Core
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Published v1
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30m
5
Dec 7
Cardio
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Published v1
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30m
4
Dec 7
Cardio and Core
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Published v1
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30m
5
Dec 7
Glutes
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Published v1
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1h
5
Dec 7
Glutes
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Published v1
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1h
5
Dec 7
Glutes
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Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
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Exercises
Barbell Hip Thrusts
Setup - Set up a bench or any elevated surface behind you - Place a barbell on the floor in front of you - Sit on the floor with your upper back resting against the bench using the bottom of your shoulder blades. Your feet should be flat on the ground, positioned shoulder width apart with your toes externally pointed outward slightly. Your knees bent at about 90 degrees - Roll the barbell over your hips, making sure its aligned with your pelvis Movement - Brace your core as you push all of the weight through your heels. Thrust your hips upward toward the ceiling, keeping your chin tucked - Squeeze your glutes tightly at the top of the movement. Fully extend your hips without over-arching your lower back - At the top of the movement your hips should be fully extended and body should form a straight line from your shoulders to your knees - Slowly lower your hips back down towards the ground to be slightly hovering above the floor, and repeatFields Reps Weight
Set 1
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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
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Exercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Hyperextensions
Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely held in place. Position your feet so that your toes are pointing straight ahead - Place your hands crossed on your chest Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - As you begin to rise from the lowered position, focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion until your body forms a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting positionFields Reps Weight
Set 1
Set 2
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