Builder / Workouts
Workouts library
Keep sessions consistent, update details, and launch into edits fast.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
11111
No summary yet.
Day 1 workout3
Desc
Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
No summary yet.
Rest Day
No summary yet.
Rest Day
No summary yet.
Rest Day
No summary yet.
Rest Day
No summary yet.
Rest Day
No summary yet.
Cardio & Core Finisher
No summary yet.
Cardio & Lower Body Finisher
No summary yet.
Cardio & Lower Body Finisher
No summary yet.
Cardio - Walk & Core Finisher
No summary yet.
Workout builder
Edit workout
Published v1Workout photo
Required hero image. Workout blocks
Click a block to choose where new exercises go.
Exercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityExercises
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 glutesExercises
Banded Lunges
Setup - Place the resistance band around your thighs, just above your knees - The band should be positioned in such a way that it creates resistance when you start the lunge movement - Stand with your feet about hip-width apart. Place your hands on your hips for balance - Engage your core, and keep your chest upright and shoulders back Movement - Begin by stepping one leg forward into a lunge position, lowering your back knee towards the floor - Lower your back knee until it's just above the ground without letting it touch the floor. Keep your front knee aligned with your ankle - Push through the heel of your front foot to return to the starting position, resisting the outward pull of the band - As you rise, focus on driving your hips forward and engaging your glutes to complete the movementExercises
Banded Abductors
Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistanceExercises
Banded Donkey Kicks
Setup - Loop a resistance band around both thighs, just above your knees - Get on all fours with your wrists aligned under your shoulders and knees under your hips. Keep your core engaged and spine neutral Movement - Keeping your knee bent at 90 degrees, lift one leg upward by driving your heel toward the ceiling. Squeeze your glutes at the top of the movement - Slowly lower your knee back to the starting position without touching the floor to maintain tensionExercises
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 position