Ript
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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 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 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
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
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1