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Cardio & Core Finisher
No summary yet.
Published v1
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40m
5
Dec 7
Cardio & Lower Body Finisher
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Published v1
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45m
5
Dec 7
Glutes
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Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
9
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
7
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
9
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
9
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
7
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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45m
9
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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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
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Exercises
Smith Machine Sissy Squat
Setup - Set the barbell on the Smith Machine at about shoulder height or slightly higher - Stand away from the Smith Machine, with your feet shoulder width apart and about 1-2 feet in front of the barbell - Your toes should be pointed straight ahead or slightly outward - The bar should rest on your upper traps Movement - Lean into the bar, allowing your knees to bend forward while keeping your torso as upright as possible - Shift your hips backwards and descend towards the ground by bending your knees lowering yourself as though you are sitting into a chair. - Lower yourself as low as you can go focusing on keeping your heels on the floor driving the motion from your quads. - Once you have reached the lowest point, press through your quads and return to the starting positionFields Reps Weight
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Exercises
Dumbbell Hip Thrust Tri Method
This method will consist of 3 different variations of Hipthrusts to be performed in one motion. It will include regular HipThrusts, Kas Hipthrust and Pulses. When you complete all 3 of these in 1 motion that will be 1 rep total Setup - Sit on floor with upper back against a bench. Your shoulder blades should be near the top of the bench - Rest a dumbbell over your legs and cup the weight in both hands - Place your feet flat on the floor, shoulder width apart with your toes externally pointed outwards slightly Movement - Drive through your heels and push your hips upward, extending your legs while keeping your upper back and shoulders against the bench - Squeeze your glutes at the top and lower your hips back down until your glutes are nearly touching the ground. Repeat and thrust back to the top. This is your full Hipthust - Once at the top of the movement lower your hips halfway down to perform a Kas Hipthrust and drive through your heels to thrust back to the top - To perform the pulse, slightly dip your hips down and thrust back to the top of the movement - Repeat for reps statedFields Reps Weight
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Exercises
Bench Assisted Single Leg RDLs
Setup - Set a bench or elevated surface up next to you, and grab a dumbbell. You'll be using the bench for support as you perform this exercise - Stand beside the bench placing your right leg bent on the bench. Your left leg standing beside the bench with your dumbbell in your left hand - Engage your core keeping your shoulders back and chest up Movement - Push your hips back to initiate the movement. Keep a slight bend in your left knee - Lower the dumbbell down your left leg, keeping it nice and close. Your torso should lean forward, and your right leg should be resting on the bench beside you to help guide you through the movement - Lower the dumbbell until your feel a good stretch in your left glute and hamstring - Press through your left heel to drive your hips forward and stand back up, bringing your torso back to an upright position - Perform reps as stated then switch legsFields 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
Weighted Hyper Extensions
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 help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you 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 - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in 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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Set 2