Marcio

Walkouts

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

- 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

Leg press (normal stance)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

Sit up pulse

W4/D2  Legs and Abs

Wow. First day, and it was brutal. Feels great, though, to get back into a routine

Sven

Carlos

Nastassia

W1/D1 Full Body

Couldn’t recommend this enough.  I’ve been searching for a detailed yet realistic workout routine and this is it.  Very well structured and something that I will actually continue to follow.

Doug

That was a tough workout! I feel accomplished for the morning! 🔥🔥

Mike Buskey

Anmol

W1/D3 Full Body

W1/D5 Full Body

It was definitely a brutal workout! I feel rewarded though after! 🔥

John Paul

W2/D1 Upper body

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W4/D2 Legs and Abs

Community

More workouts from Brett Lundeen