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Rest Day
No summary yet.
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
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
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
Rest Day
No summary yet.
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
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Glutes and Cardio
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Published v1
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40m
4
Dec 7
High Intensity Cardio
No summary yet.
Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
4
Dec 7
High Intensity Cardio
No summary yet.
Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body Volume
No summary yet.
Published v1
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1h
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
26
Dec 7
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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
Set 1
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Set 3
Exercises
Cable Bench Step Up
Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
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
Set 1
Set 2
Set 3
Exercises
Weighted Hyper Extensions
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 help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you 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 - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in 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
Walk Incline
Walk at an incline of specific %Fields Time
Set 1