Caitlyn

Andrea

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-sit back on bench with knee on ground -grab dumbbells and stand up
- Keep a slight bend at the front knee
-when coming down you’ll want to create a 90 degree angle
-having a slight lean forward will target glutes more 
-push up through heel

Dumbbell bulgarian split squat

- set yourself up for a reverse hack squat
- place one foot on platform, toward center
- take other foot and step down, controlled 
- don’t put too much weight into foot on ground 
-push off lightly on that foot, mainly placing weight on foot on platform to stand up 
*perform on both sides

Reverse hack squat step downs

- stand facing cable, cable set at knee height
- leg not working in perfect alignment with cable
- use ankle attachment
-rotate feet at 30 degree angle, take step back from cable to allow room for leg to move across
- working leg, being foot slightly over stationary foot then you’ll kickback on an angle 
-keeping core braced & pelvic stability 
- don’t kick leg too far out or too far back
- slow and controlled

Glute med kickbacks

W1/D2  Glutes + Hamstrings

Perfect workout to get back into the swing of things!!

That push-up finisher at the end 😭🥵 great workout!!

W1/D1  Shoulders/Chest/Triceps

Love this workout! The back pump was real 🔥

Delaney

Really such a great workout!! Super efficient and focused ⚡️

W1/D3 Back + Biceps

W1/D4  Quads + Glutes

Such a good full body sesh 🔥Loved the way it transitioned from lower to upper body!

W1/D5 Full body

W2/D1 Shoulders/Chest/Triceps

W2/D2  Glutes + Hamstrings

W2/D3 Back + Biceps

W2/D4  Quads + Glutes

W2/D5  Full body

Couldn’t finish those push ups at the end 😭🥵

W1/D2 Glutes + Hamstrings

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