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Cardio & Core Finisher
No summary yet.
Published v1
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40m
5
Dec 7
Cardio & Lower Body Finisher
No summary yet.
Published v1
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45m
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
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
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
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Exercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Banded Squat
Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Banded Anchored Hip Thrusts
Setup - Start by positioning a loop resistance band under the middle of both feet. The band should be tight when your feet are flat on the floor and your knees bent. The band should be placed across your mid foot or near the toes - Place your feet shoulder width apart with your toes externally pointed outwards slightly - Lie back with your upper back flat on the floor, your arms at your sides holding the band, and your head in a neutral position with your spine - Your hips should be on the floor, with your knees bent and your feet positioned directly underneath your knees Movement - Begin the movement by driving your hips upwards, pressing through your heels and the balls of your feet. As you push upward, squeeze your glutes at the top and ensure your shoulders, hips, and knees form a straight line at the peak - Engage your core keeping your pelvis stable at the top of the movement - Slowly lower your hips back down towards the floor back to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
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
Set 1
Set 2
Set 3
Exercises
Banded Standing Kickbacks
Setup - Place a resistance band around your ankles or thighs - Stand tall with your feet hip-width apart, with the resistance band tight - Engage your core and maintain a slight bend in your knees to protect your lower back. If the band is around your ankles, stand with your feet about hip-width apart to create some tension in the band - Keep your posture upright, shoulders back, and focus on engaging the glutes Movement - Begin by shifting your weight onto one leg (the support leg), keeping that knee slightly bent - Lift your other leg straight behind you, keeping your leg straight as you extend it backward - Slowly bring the leg back down to the starting position, resisting the pull of the band on the way downFields Reps Weight
Set 1
Set 2
Set 3