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Workout
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Exercises
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Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
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1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
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1h
6
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
6
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Rest Day
No summary yet.
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
No summary yet.
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
No summary yet.
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
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Dumbbell Hip Thrusts
Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting positionFields Reps Weight
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Exercises
Heel Elevated Goblet Squat
Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting positionFields Reps Weight
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Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight
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Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
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Exercises
Single Arm Dumbbell Bent Over Row
Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretchFields Reps Weight
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Exercises
Banded Upright Rows
Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting positionFields Reps Weight
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Exercises
Banded Rear Delt Flys
Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the musclesFields Reps Weight
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