- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat- heavy

Kb sumo squat

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Oblique crunches cable

Core

W1/D4 Strength 
Legs 1&3

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

Clay

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

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

W1/D2 Legs. Hamstrings 
1&3

W1/D3 Strength back, shoulders, and biceps 
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/D4 Strength Legs 1&3

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