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Cardio Crusher
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5
Dec 7
Cardio and Core (HIIT Circuit)
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16
Dec 7
Cardio - Walk & Core Finisher
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5
Dec 7
30 Minute Cardio
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10
Dec 7
20 Minute Express Cardio
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5
Dec 7
Legs and Glutes
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Published v1
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5
Dec 7
Glute Builder Express
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4
Dec 7
Glute and Leg Sculpt
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5
Dec 7
Express Booty Builder
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5
Dec 7
Dumbbell Glute Sculpt
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5
Dec 7
Booty Builder Express
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Published v1
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5
Dec 7
Barbell Leg Day Blitz
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4
Dec 7
Banded Express Lower Body
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Published v1
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6
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
Barbell B Stance RDLs
Setup - Stand with your feet hip width apart, and place one foot behind you in a staggered position. The B Stance foot should have the toes on the floor but with most the weight placed on the front (working) leg - Reach down and grab the barbell with a shoulder width, overhand grip. Keep your chest up and shoulders back, with your spine neutral - Before initiating the lift, tighten your core to stabilise your torso. Ensure that your weight is in your heel of the working leg, not on your toes Movement - Initiate the movement by pushing your hips back, keeping a slight bend in your knees and maintaining a neutral spine. Your back leg will remain in place while your working leg controls the movement - Lower the barbell towards your mid-shins, making sure to keep the bar close to your body - As you lower the barbell you should feel a stretch in your hamstrings and glutes of the working leg. Lower the barbell aiming for just below knee height - Begin the upward motion by driving your hips forward and pushing the weight through the heel of the working leg to stand back up to the starting positionFields Reps Weight
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Exercises
Dumbbell Bulgarian Split Squat
Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting positionFields 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
Set 1
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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