The workouts is too short. The duration is not more than 30 - 35 min even I follow all the steps.

Mariana

My legs and 🍑 are literally dead today🥵 a week long break wasn’t worth the price 😭

Lisa

Kate

Viki

Miranda

Rachel Murphy

For hip thrusts, make sure your knees are directly above your ankles at a right angle, your shoulders are at the same height as your knees and your head stays up. You will want to think about tucking your pelvis towards the ceiling and squeezing your core.

Hip thrusts

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

For a sumo dumbbell squat, you will want to start with a wide stance with your toes pointed out slightly. Bend down and grab the dumbbell with both hands. Squat down with knees pointed towards your feet and engage your core.

Dumbbell sumo squats

For Bulgarian split squats, you will want find a knee high platform and stand 2 to 3 feet in front of it. Raise one leg and put it behind you on the platform with your toes tucked under. Slowly lower your back knee to the ground. You will want to make sure your front knee is at a right angle at the bottom. Push through your front leg and keep your hips square. 

Tip: get into position and bend your back knee first before picking up the weight to ensure you are at the correct distance. Nothing is worse than hobbling around on one leg!

Bulgarian split squats

Leg extensions

W6/D2 
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 💀

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.

W6/D2 Leg day

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