- Support upper back on a bench and the barbell across your hips
- Working leg should have knee bent to 90 degrees, driving through heel and bearing majority of the weight
- Opposite leg slightly extended, resting. Heel down and toe raised
- chin tucked, core braced
- Lower your glutes, til knee starts to drive backward then drive glutes up to starting position

Barbell b stance hip thrusts

- 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

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Keep core braced 
- Eye gaze forward 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

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

Leg press - mid 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

W1/D4  Quads + Glutes

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

Andrea

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

W1/D1  Shoulders/Chest/Triceps

Caitlyn

W1/D2  Glutes + Hamstrings

Love this workout! The back pump was real 🔥

Delaney

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

W1/D3 Back + Biceps

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/D4 Quads + Glutes

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