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Cardio Crusher
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Published v1
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5
Dec 7
Cardio and Core (HIIT Circuit)
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Published v1
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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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Published v1
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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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Published v1
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4
Dec 7
Glute and Leg Sculpt
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Published v1
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5
Dec 7
Express Booty Builder
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Published v1
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5
Dec 7
Dumbbell Glute Sculpt
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Published v1
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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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Published v1
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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
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
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting positionFields Reps Weight
Set 1
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