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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 Kas Hip Thrusts
Setup - Sit on the ground with upper back rested against a bench or a box. Place your shoulder blades on the edge of the bench - Place dumbbell across your hips. Hold dumbbell in place by cupping your hands around it - Position your feet flat on the floor, slightly pointed outwards at shoulder width apart Movement - Push through your heels and drive your hips upward, focussing on contracting your glutes and hamstrings. As you lift your hips, ensure that your knees are slightly forward - At top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Slowly lower your hips half way down and repeat movementFields Reps Weight
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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
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
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Exercises
B Stance Landmine RDLs
Setup - Secure a barbell into a landmine attachment - Stand facing the barbell, with the end of the barbell in front of your working leg - Position your feet so that your working foot is about hip width apart and directly in line with the barbell - Your non working foot should be placed slightly behind and to the side of your body, with your heel in the air - Grip the barbell with one hand or both, using an overhand grip or mixed - Keep your chest up, shoulders back and core braced Movement - Initiate the movement by pushing your hips back, keeping the barbell close to your body as you lower it towards the ground. Maintaining a slight bend in your knees - Continue lowering until you feel a good stretch in your hamstrings and your glutes, usually when the barbell reaches around mid-shin height or when torso is near parallel to the ground - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift the barbell back upFields Reps Weight
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Exercises
Cable Kickbacks
Setup - Attach an ankle strap to the low pulley on the cable machine Movement - Initiate the movement by driving the strapped leg backwards on a slight angle, extending your hip fully as you press the leg towards the back - Keep your knee straight but not locked, and squeeze the glute at the top of the movement as you extend your leg as far back as possible - Gradually lower the leg back to the starting position, maintaining tension on the cableFields Reps Weight
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Exercises
Smith Machine Step Ups
Setup - Set up a bench directly under the smith machine bar and adjust bar to desired height - Place one foot on bench and have the other on the ground for support - Position bar on the upper traps, keeping your torso upright and core engaged Movement - Push through heel of the foot that's on the bench, and push your body upwards - Drive through the elevated leg, extending your hip and knee as you step up onto the bench - At the top of the movement, both of your legs should be extended with the foot that was on the ground now positioned on the floor beside the bench - Slowly lower the elevated leg back to the floor pushing all the weight through your heels, keeping tension on your working leg and returning back to the starting positionFields Reps Weight
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