- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- On lower rep moves go heavier!

Conventional deadlift.

- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Number of reps is PER LEG

Bulgarian split squats.

- Pulling body into seat, extend feet while flexing quads

Quad Extension.

- Push through the balls of your feet
- Engage your calves as you go up
- Slow and controlled and do not bounce

Standing calf raise.

W4/D5 Friday
Quads

Ricki

W1/D1 Monday
Hamstring Slay

I've been missing a good chest workout, so this was perfect. Gotta keep the ladies lifted. 😆

Staci Clegg

By the time I got to the pushups I was fully aware of the work cut out for me in building my chest. Just like Amys videos simple and easy to follow and I must say the workout titles are slightly better than Amys

Daniel

This was a great workout! I will continue to follow these moving forward.

McCain

W1/D2 Tuesday
Big Chesties No Resties

W1/D3 Wednesday 
Back Attack

W1/D4 Thursday
Boulder Shoulders

Amber

W1/D5 Friday
Quads on fire!

Solid arm workout! Slow, controlled, intentional reps. Feeling great

W1/D6 Saturday 
Greek god arms 💪🏻

W2/D1 Monday
Glazed Hams

W2/D2 Tuesday
Double DD’s

W2/D3 Wednesday 
Bringing sexy BACK

W2/D4 Thursday
Delts for Days

Wendy

W2/D5 Friday
Quadzilla

W2/D6 Saturday 
Licensed fireARMS

W3/D1 Monday
Cirque De Sore Legs (Hamstrings)

W3/D2 Tuesday
Chestus Maximus

W3/D3 Wednesday
Back Attack

W3/D4 Thursday
Boulder Smolder

W3/D5 Friday
Thick Thighs (Quads)

W3/D6 Saturday 
22” Pythons

W4/D1 Monday
Hamstrings

W4/D2 Tuesday
Chest

W4/D3 Wednesday 
Back

W4/D4 Thursday
Shoulders

W4/D6 Saturday 
Arms

W5/D1 Monday
Hamstrung: Unleash Your Leg Power

W5/D2 Tuesday
Pectoral Punisher

W5/D3 Wednesday 
Backlash: Build a Strong Foundation

W5/D4 Thursday
Shoulder Storm

W5/D5 Friday
Quad Quake: Power Up Your Leg Day

W5/D6 Saturday 
Armageddon: The Ultimate Arm Annihilation

W4/D5 Friday Quads

More workouts from Amy Williams