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Workout
Status
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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
--
1h
6
Dec 7
Glutes, Quads and Hamstrings + 15m LISS Cardio
No summary yet.
Published v1
--
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
Steady Walk
Movement - Perform a steady state walk at your own paceFields Time
Set 1
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
Set 2
Set 3
Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
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
Set 1
Set 2
Set 3
Exercises
Barbell Sumo Deadlifts
Setup - Place a loaded barbell on the ground in front of you. Ensure the barbell is centred - Stand with your feet wider than shoulder width apart, with your toes pointed outwards - Lower your hips so that your thighs are angled outward in line with your feet, keeping a neutral spine. Your knees should track in line with your toes and your shins should be vertical - Grip the barbell using a wide grip. Use mixed grip or overhand grip to do so - Engage your core and ensure that your spine stays neutral. Keep your shoulder blades retracted and chest up to help maintain a strong, stable position Movement - Push through your heels and begin to extend your hips and knees at the same time. Focus on keeping the bar as close to your body as possible - As you lift the bar extend your hips and knees until you are standing up fully - To return to the ground, initiate the movement by hinging your hips back, pushing all the weight to the backs of your heels. Your chest should lower simultaneously, and your knees should bend as the bar travels downwards - Lower the barbell until it lightly touches the floor, then reset your position before performing your next repFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Leg Extensions
Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3