Lisa

Viki

For a back squat, place your feet shoulder width apart with your toes pointed out slightly. Squat down keeping your core tight while pushing your knees in the direction of your toes. You want to keep your knees from caving in. Make sure to keep your chest and head up. 

Tip: wear flat shoes while squatting!

Back squat

A Romanian deadlift is a hip hinge movement meaning most of the movement comes from your hips. 

When completing a RDL, stand shoulder width apart and grab the barbell just outside of your stance. While going down, think about pushing your hips back as if you are close a car door with your glutes. As you hinge your hips, bend your knees slightly. While bending your knees, think about pushing them out again an invisible wall. Stop once you have hit the point where you cannot hinge anymore. You want to reframe from going any lower because you will engage your back instead. 

While coming up, think about pushing the weight down into the ground rather than pulling the weight up. Keep a neutral spine and make sure the weight stays even throughout your foot. 

Tip: wear flat shoes when completing an RDL.

Barbell Romanian deadlift (RDL)

For barbell reverse lunges, you will want to set up as if you are doing a squat. Once you have the bar on your shoulders, slowly adjust your weight to one leg and step back. You want to step back far enough that your front knee is at a 90 degree angle. Make sure that your knee and hip are staying in line and you are keeping an even balance. As you are coming up, think about really driving the weight into your front foot. Try to keep your torso upright, a slight lean forward is alright. Repeat on the other leg.

Barbell reverse lunges

Leg extensions

W3/D4 
Leg day

Tabetha

Tori Holcomb

Skylar Shafer

W1/D1 
Pull day

My first time ever using a barbell 🥲 so proud of myself

Savannah

Alisha

My legs were steel after the workouts 🥵

Jerily

W1/D2 
Leg day

Kirsten Nash

Taylor

Christy

W1/D3 
Push day

Diana Arce

Bre has the best workouts. I did the home program but really wanted to elevate my training so I'm on week one of the gym program!

Elizabeth

W1/D4 
Leg day

Didn’t really enjoy the order of these excersises and felt there could of been more bicep variations

Samantha

So chin ups are no joke and I'm dead 💀

Rachel Murphy

W2/D1 
Pull day

I’m pregnant so it’s difficult but is good ♥️

Leidy

W2/D2 
Leg day

Chelsea

Not many shoulder exercises so I didn’t feel like it was well rounded?

Ashleigh

W2/D3 
Push day

Valarie

Legs are feeling this one, and the booty pump after 😍🍑🍑

Sarah

W2/D4 
Leg day

How do we pull up and chin up as a super beginner??

Pull ups + chin ups = ☠️ my arms are killing me 💜

Love the workout, I feel like I’m not getting the burn I should only because I’m doing these at home and there are no alternatives with examples, I’m able to look alternatives up online but It dosnt feel like Im doing them right.

W3/D4 Leg day

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