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Exercises
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Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
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
Barbell RDLs
Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heelsFields 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
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Exercises
Weighted Hyper Extensions
Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting positionFields Reps Weight
Set 1
Set 2