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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
Single Leg Dumbbell Hip Thrusts
Setup - Sit on floor with your upper back resting on a bench behind you - Place a dumbbell on top of your working leg using two hands to hold it securely Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floorFields Reps Weight
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Exercises
Curtsy Lunge
Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting positionFields Reps Weight
Set 1
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Exercises
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting positionFields Reps Weight
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Exercises
Banded RDLs
Setup - Stand with your feet hip-width apart and place the middle of the resistance band under the arches of both feet - Grasp the ends of the band with your hands. Your arms should be fully extended, and the band should have tension even at the start - Make sure the band is tight when you’re standing upright. The tighter the band, the greater the resistance - Engage your core, pull your shoulders back, and stand with a neutral spine Movement - Begin the movement by pushing your hips back (not down). The hinge should come from your hips, not your knees - As you push your hips back, allow your torso to lean forward, keeping your back straight and chest lifted - Maintain a slight bend in your knees as you lower your torso toward the floor - Lower your torso until you feel a deep stretch in your hamstrings (this will typically be when your upper body is nearly parallel to the floor or when you can no longer maintain a neutral spine) - To return to the starting position, drive your hips forward, bringing your torso upright. Focus on squeezing your glutes and pushing through your heels to stand back upFields Reps Weight
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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
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Exercises
Elevated Squat Pulses
Setup - Find a stable elevated surface about 4-6 inches high OR if you can't just leave your feet flat on the ground - Place your heels on the elevated surface, keeping your toes on the floor. Your feet should be shoulder width apart. This slight elevation increases the range of motion for your squats and shifts the focus more onto the quads and calves - Stand tall with your feet positioned at shoulder width, heels elevated on the surface - Keep your chest up, shoulders back, and core engaged. Look straight ahead to maintain a neutral spine Movement - Push your hips back and bend your knees to lower into a squat position. Your knees should track over your toes, and your hips should drop low enough to get your thighs at least parallel to the floor - As you squat down, ensure your weight is in your heels and mid foot to prevent the knees from coming forward over the toes - Once you reach the bottom of your squat, pulse by making small, controlled up-and-down movements. Each pulse should be a very small range of motion where you’re barely coming out of the squat, maintaining constant tension in the quads and glutes - Repeat for reps statedFields Reps Weight Time
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Exercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quadsFields Reps Weight Time
Set 1