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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
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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
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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
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
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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
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Exercises
Seated Hamstring Curls
Setup - Adjust machine so your back is flat on the backrest. Make sure your knees align with the pivot point on the machine. Your knees should be slightly off the edge of the seat when you begin - Position the padded lever so that it rests on the lower part of your legs Movement - Engage your hamstrings and slowly curl your legs downwards so that your heels are level with the bottom of the machine - Slowly extend your legs back to the starting position by straightening your legsFields Reps Weight
Set 1
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Exercises
Hyperextensions
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 held in place. Position your feet so that your toes are pointing straight ahead - Place your hands crossed on your chest 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 - As you begin to rise from the lowered position, focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion until your body forms 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
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Exercises
Banded Squat with Shoulder-Anchored Resistance
Setup - Step into the centre of the resistance band with your feet about hip-width apart, ensuring that the band is lying flat under the arches of both feet - Take both ends of the band and bring them over your shoulders - The band should rest on the back of your shoulders - Stand up tall with your chest lifted and core engaged - Your feet should be flat on the ground, and your knees should be slightly soft Movement - Lower your body until your thighs are parallel to the ground, or go deeper if you have the mobility for it. Ensure that your knees don’t extend past your toes - Keep your core tight and maintain a neutral spine - Push through your heels and straighten your legs to return to the starting position. As you rise, focus on driving your hips forward and squeezing your glutesFields Reps Weight
Set 1
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Exercises
Banded Fire Hydrants
Setup - Place a resistance band around your thighs, or above your knees - Begin on all fours with your wrists directly under your shoulders and knees directly under your hips. Keep your back neutral and engage your core for stability Movement - Keeping your knee bent at about a 90 degree angle, lift one leg out to the side. Focus on keeping your pelvis stable - Raise your leg to about hip height. Engage your glutes at the top - Slowly lower your leg back down to the starting position, resisting the bands tension on the way downFields Reps Weight
Set 1
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