Clay

I had to adapt because I don’t have a bar but hand weights worked fine. It was a challenge!

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- Reverse the motion to return to the initial position

Deadlifts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

KB Russian twists

Do one side then the other for the total number of reps 12,12

Jacknifes

W1/D2 Legs. Hamstrings 
1&3

Great workout with good variety and some core work at the end.

First workout with this program. It was both challenging and well designed. Can’t wait to get further into this program!

W1/D1 Chest triceps
Strength 1&3

W1/D3 Strength back, shoulders, and biceps 
1&3

W1/D4 Strength 
Legs 1&3

Great workout. Those sissy squats are not for sissies.

W2/D1 Lower strength 
2&4

W2/D2 Strength 
Day 1 week 2 & 4
Chest triceps core

Great lower body workout. Lots of variety.

W2/D3 Strength lower 
Week 2&4

Great strength workout. Good variety in hitting several key spots.

W1/D2 Legs. Hamstrings 1&3

Community

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