Nicole

Sabrina

Oh my gosh!!! That can’t stand leg extensions!!! It burns! 🥵

Dana

Mary

Holy crap! It was awesome! But seriously legs burn baby!

Katie

Brynli

I had to crawl to my car after this workout 🔥

Janine Hetzel

Joanne

Nicole Chihasz

I had alfredo for lunch. This was a perfect workout for the extra carbs!

Rita Hodges

Kimberly

Thankful I’ll be sitting at a desk today after that! 😆 Quads on 🔥!  Great workout!!

Kit Roberts

Mariel Kwon

Amber

Vanessa

Always a great workout!  Lifting in Amy’s program gets the heart pumping more than cardio!!!

Candice leatherberry

Echo

I’ll just be staying downstairs all day, my legs are putty!

Breanna

Courtney

- GYM based program with home modifications/alternatives 
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

- Perform back squat adding weight each set
- You may start with body weight or the bar to get all your sets in as needed. 
- Last set of 8 reps should be as heavy as you are able
- Dumbbells may be used as a substitute

- 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

Back Squat Pyramid Set

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Continue until your knees have significant flexion and push through your heels extending your legs to stand up

Hack Squat w/ Modification

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Goblet Squat

- Pulling body into seat, extend feet while flexing quads
- Keep feet relaxed
- I’m using a “cable ankle strap” with my band in the home modification

Quad Extension w/ Modification

W4/D4 Week 4 Day 4
Quads (volume)

Started week 11 and this workout cluster was just what I needed for this Monday morning ♥️

Tamara

Your the best I just love your workouts and you :)

SamSanchez19

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

Great shoulder day! Hoping I’ll feel it in two days!!😆

W1/D2 Week 1 Day 2
Shoulders

On fire!! Felt every move. Hard to get certain parts of the back and this was spot on

W1/D3 Week 1 Day 3
Back

The duck walks are fire!!! You can’t go heavy with those to start out with lol

Sarah Schmitt

W1/D4 Week 1 Day 4
Quads & Glutes

Harder than I thought it would be!! So good!!!

Desiree

W1/D5 Week 1 Day 5
Biceps & Triceps

Amanda

W2/D1 Week 2 Day 1
Glutes & Hamstrings

Great shoulder workout!! Weighted plank was so good!

W2/D2 Week 2 Day 2
Shoulders

Love this one at the gym! Take me about 45 mins.

I love how I am doing different movements that I really don't do, Thank you for helping me change up my workouts!

Whitney

W2/D3 Week 2 Day 3
Back

W2/D4 Week 2 Day 4
Quads & Glutes

Great workout! Laying down tricep was harder than it looked. So good!

I don't have an ab roller but used our TRX bands and holy mother that was tough!

W4/D4 Week 4 Day 4 Quads (volume)

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