- 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

plie squats

- 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

weighted kneel to stand

keep knees bent when doing the drop, stay in athletic stance, then explode up off of both feet

depth drop to jump

W1/D5 legs (hams and glutes)  Week 1-3

Been a while since I’ve done this one. Still a really great overall workout!

Clay

It was a killer, but I loved it. Great workout!!

Britany

Really good workout with just the right amount of exhaustion.

W1/D1 Back, Shoulders, Core   Week 1-3

W1/D2 Legs (quads and glutes) week 1-3

Kicked my butt, but I did it!!! Great workout!

Don’t let the quickness of this session fool you.This is a workout!

W1/D3 Arms  Week 1-3

W1/D4 Chest & shoulders    Week 1-3

W4/D1 Back, shoulders, core   week 4-6

Setting bigger goals for 2023 and this program is gonna get me there.

W4/D2 legs (quads & glutes) 4-6

Done this one a couple of times. Really good workout with nice variations.

Great 1st week of the New Year still going strong.

W4/D3 Biceps, triceps, Core

Good twist on the arm workout with fun core.

W1/D5 legs (hams and glutes) Week 1-3

More workouts from Allyssa Hensley