Upped my weights and idk that I’ll be able to walk

Michelle

Yazmin

Edward

Ellen

Yareli

I would like to know if its 10 on each leg/arm in your workouts

Stine

Mariana Rico

For banded crab walks, you will want to squat down slightly, push your knees out and step to the side. Make sure your knees aren’t collapsing in.

Banded crab walks

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Keeping lower back flat, chin tucked, and gaze forward, engage glutes, push through heels, and raise the barbell to the ceiling by extending hips to reach the starting position. Knees should be in line with heels and bent at 90-degree angles and body should form a straight line from shoulders to knees. 

Keeping lower back flat and knees stable, slowly lower hips two to three inches. Then, push through heels and slowly raise the barbell by extending hips, making sure to use glutes rather than back to perform the movement.

Continue lifting hips until body forms a straight line from shoulders to knees to return to the starting position.

KAS glute bridge

Stand with your feet shoulder width apart before placing one foot slightly behind the other one so the toes are in line with the heel of the front foot (in a staggered stance). With your chest upright and back straight, push through your front foot and hinge at the hips to lift and lower the weight.

Dumbbell B stance RDLs

For hyperextensions, you will want to use a roman chair (equipment in video) if possible. Adjust the pad to your hip height. Place your feet on the platform and push your calves against the pad. Place your feet shoulder width apart and turn your feet out slightly. Allow your hips to rest on the pad, tuck in your pelvis and round your back slightly. Grab the weight and lift up using your glutes and hamstrings. 

Top: tucking in your chin can allow you to feel it more in your glutes!

Hyperextensions

Hamstring curls

W3/D3 
Wednesday: Glutes and hamstrings

Mariah Goff

Amazing!! Each workout compliments each other so well!

Madison

Manon

W1/D1 
Monday: Full leg day

Samantha Kae

Used a new machine at our gym, called the glutenator instead of the adduction machine, and it kills!

Brooke

W1/D3
Wednesday: Glutes and hamstrings

Elizabeth

Jordan Matthews

Marisol

W1/D5 
Friday: Full leg day

Nicole

Evelyn

W2/D1
Monday: full leg day

Rachel Murphy

Challenging and still fun. Not over complicated.

Holly

W2/D3
Wednesday: glutes and hamstring

Legs are dead ☠️ I won’t be able to walk tomorrow 😂 upped all the weights

W3/D3 Wednesday: Glutes and hamstrings

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