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Workout
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Exercises
Most Recent
Full Upper Body Volume + Core
No summary yet.
Published v1
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50m
16
Dec 7
Full Upper Body Volume + Core
No summary yet.
Published v1
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50m
16
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
26
Dec 7
Full Upper Body Volume
No summary yet.
Published v1
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1h
7
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
21
Dec 7
Full Lower Body
No summary yet.
Published v1
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1h
10
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
21
Dec 7
Full Lower Body
No summary yet.
Published v1
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1h
10
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
43
Dec 7
Full Body HIIT
No summary yet.
Published v1
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35m
32
Dec 7
Full Body HIIT
No summary yet.
Published v1
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40m
43
Dec 7
Full Body HIIT
No summary yet.
Published v1
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35m
32
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
6
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
7
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
6
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
7
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
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1h
6
Dec 7
EMOM and Core
No summary yet.
Published v1
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45m
28
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
--
1h
6
Dec 7
EMOM and Core
No summary yet.
Published v1
--
45m
28
Dec 7
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Exercises
Walk Incline
Walk at an incline of specific %Fields Time
Set 1
Exercises
Barbell B-Stance Kas Hip Thrusts
Setup - Set yourself up sitting in front of a bench or elevated surface in a V position. Rest your upper back on the bench with your feet flat on the ground, externally pointed outwards slightly and shoulder width apart - Set the barbell across your hips Movement - Begin by driving through the heel of your working leg, thrusting your hips upward towards the ceiling. Squeeze your glutes and hamstrings as you lift your hips. Ensure that you are transferring most of the weight onto your working leg, the non working leg is just a guide - As you extend your hips, aim to bring your body into a straight line from your shoulders to your knees. Ensure your core is engaged throughout the entire movement -Slowly lower your hips back down to the halfway point of your thrust (Kas Hipthrusts are a glute focused exercise that involves extending yours hips while keeping a shorter range of motion) -Complete each leg for desired reps, then switch legsFields Reps Weight
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Exercises
Barbell RDLs
Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heelsFields Reps Weight
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Exercises
Leg Press
Setup - Sit down at leg press machine and adjust the seat so that your knees are at about a 90 degree angle when your feet are on the footplate - Place your feet shoulder width apart on the footplate and grasp the handles of the machine for support Movement - To begin the movement slowly bend your knees and allow the footplate to move towards your body - Continue lowering the weight until your knees form a 90 degree angle or slightly deeper - Press through your heels and the balls of your feet to rise back up to the starting positionFields Reps Weight
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Exercises
Lying Hamstring Curl
Setup - Lie face down on the machine with legs fully extended and your ankles placed under the padded lever. Adjust the machine's ankle pad so that it rests comfortably on your lower calves Movement -Engage your core and hamstrings, then bend your knees to curl the padded lever towards your glutes - Once curled as far as possible, slowly descend your legs back down to the starting positionFields Reps Weight
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Exercises
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 cableFields Reps Weight
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