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Back, Biceps and Core
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Back, Biceps and Core
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Back, Biceps and Core
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Back, Chest and Cardio
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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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 floorExercises
Bench Assisted Single Leg RDLs
Setup - Set a bench or elevated surface up next to you, and grab a dumbbell. You'll be using the bench for support as you perform this exercise - Stand beside the bench placing your right leg bent on the bench. Your left leg standing beside the bench with your dumbbell in your left hand - Engage your core keeping your shoulders back and chest up Movement - Push your hips back to initiate the movement. Keep a slight bend in your left knee - Lower the dumbbell down your left leg, keeping it nice and close. Your torso should lean forward, and your right leg should be resting on the bench beside you to help guide you through the movement - Lower the dumbbell until your feel a good stretch in your left glute and hamstring - Press through your left heel to drive your hips forward and stand back up, bringing your torso back to an upright position - Perform reps as stated then switch legsExercises
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 positionExercises
Cable Kickbacks
Setup - Attach an ankle strap to the low pulley on the cable machine Movement - Initiate the movement by driving the strapped leg backwards on a slight angle, extending your hip fully as you press the leg towards the back - Keep your knee straight but not locked, and squeeze the glute at the top of the movement as you extend your leg as far back as possible - Gradually lower the leg back to the starting position, maintaining tension on the cable