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Cardio Crusher
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5
Dec 7
Cardio and Core (HIIT Circuit)
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16
Dec 7
Cardio - Walk & Core Finisher
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5
Dec 7
30 Minute Cardio
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10
Dec 7
20 Minute Express Cardio
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5
Dec 7
Legs and Glutes
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Published v1
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5
Dec 7
Glute Builder Express
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Published v1
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4
Dec 7
Glute and Leg Sculpt
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5
Dec 7
Express Booty Builder
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5
Dec 7
Dumbbell Glute Sculpt
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5
Dec 7
Booty Builder Express
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Published v1
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5
Dec 7
Barbell Leg Day Blitz
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Published v1
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4
Dec 7
Banded Express Lower Body
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Published v1
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6
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
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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
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
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Exercises
Barbell Reverse Lunge
Setup - Begin by setting the barbell on a squat rack at about shoulder height - Step under the barbell, placing it on your upper traps and grip the barbell with both hands slightly wider than shoulder width apart - Step tall with your chest up, shoulder back and feet hip width apart Movement - Take a step back with your right foot, bending your right knee until both knees are at a 90 degree angle. The left knee should be directly above your ankle, and your right knee hover just above the ground - Push off the right foot, straightening the right leg to return to the starting position, bringing your right leg forward - Stand tall at the top of the movement with your knees fully extended. Keep your chest up and continue to engage your core - Alternating legs, repeat the movement with your left legFields Reps Weight
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