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Glutes and Hamstrings
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Published v1
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1h
6
Dec 7
Glutes and Hamstrings
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Published v1
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1h
5
Dec 7
Glutes and Hamstrings
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Published v1
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1h
5
Dec 7
Glutes and Hamstrings
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Published v1
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1h
6
Dec 7
Upper Core Express
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Published v1
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5
Dec 7
Twist and Shred
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Published v1
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5
Dec 7
Lower Ab Focus
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Published v1
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6
Dec 7
Lower Ab Express
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Published v1
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9
Dec 7
Express 8-Pack
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Published v1
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8
Dec 7
Ab Attack
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Published v1
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5
Dec 7
6 Pack Express
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Published v1
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5
Dec 7
3 Minute Ab Finisher
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6
Dec 7
12 Minute Abs
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Published v1
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9
Dec 7
Weighted Full Body Express
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Published v1
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6
Dec 7
Full Body Toning Circuit
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Published v1
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23
Dec 7
Full Body Shred
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Published v1
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8
Dec 7
Full Body HIIT
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Published v1
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43
Dec 7
Full Body Blitz
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Published v1
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6
Dec 7
Upper Body Finisher
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Published v1
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5
Dec 7
Full Upper Body + Core
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Published v1
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8
Dec 7
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Exercises
Barbell Kas Hip Thrusts
Setup - Sit on floor with your upper back against a bench or box that is about mid back height. Place a barbell across your hips - Position your feet flat on the floor, about shoulder width apart. Bend your knees to around 90 degrees - Before initiating the lift engage your core Movement - Press through your heels to drive your hips upward - At the peak of the movement, your hips should be fully extended, forming a straight line from your shoulders to your knees. Ensure that you squeeze your glutes at the top of the motion for a brief second - Slowly lower your hips back down in a slow controlled manner. As Kas Hipthrusts are a shorter range of motion, lower your hips halfway down not all the wayFields Reps Weight
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Exercises
Dumbbell B-Stance RDLs
Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up to the starting positionFields Reps Weight
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Exercises
Barbell Sumo Deadlifts
Setup - Place a loaded barbell on the ground in front of you. Ensure the barbell is centred - Stand with your feet wider than shoulder width apart, with your toes pointed outwards - Lower your hips so that your thighs are angled outward in line with your feet, keeping a neutral spine. Your knees should track in line with your toes and your shins should be vertical - Grip the barbell using a wide grip. Use mixed grip or overhand grip to do so - Engage your core and ensure that your spine stays neutral. Keep your shoulder blades retracted and chest up to help maintain a strong, stable position Movement - Push through your heels and begin to extend your hips and knees at the same time. Focus on keeping the bar as close to your body as possible - As you lift the bar extend your hips and knees until you are standing up fully - To return to the ground, initiate the movement by hinging your hips back, pushing all the weight to the backs of your heels. Your chest should lower simultaneously, and your knees should bend as the bar travels downwards - Lower the barbell until it lightly touches the floor, then reset your position before performing your next repFields Reps Weight
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Exercises
Lying Hamstring Curl
Setup - Lie face down on the machine with legs fully extended and your ankles placed under the padded lever. Adjust the machine's ankle pad so that it rests comfortably on your lower calves Movement -Engage your core and hamstrings, then bend your knees to curl the padded lever towards your glutes - Once curled as far as possible, slowly descend your legs back down 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
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