Sydney

Hammys feelin so juicy you could serve them for Christmas dinner 🥵

Nancy

My bum cheeks are twitching...😏😂 Must have got weeerked.

Courtney

Killed the glutes!! 195 all seets. Whoop whoop

Breckyn

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- 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

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Bulgarian RDL

Kneeling Cable Crunch

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Frideee-
hammy n’ glutes n’ Core

Great day for a comeback after a knee injury!

It looked so easy on paper…but when you push the weight- the simple movements are insane 🥵🥵🥵

It's gonna be a great week I can feel it! 🏋🏼‍♀️ Headed out to chase that cardio! 💓

Mondee-
Legs/core

I'm still sore from Saturday. Today was a true test of dedication. Even still, I, Like Nancy, pushed myself this year. I started tricep dips with just my body weight, dying, today I got 3 sets of 9-10 with a 70 pound dumbbell on my lap!

Coming up on 1 year with the app! My db flat bench has gone from 17.5lb to 45lb since last April 🤯🤯🤯

Tuesdee- 
Chest and triceps

Shoutout to Breckyn- my workout buddy from miles away 😘😘😘 you’re a machine, girl 💪🏼

I don't know if you meant to throw two of the same super sets at us there at the end, but my arms are falling off 🥵.... also looking rad! 💪🏼🤩

Wednesdee-
Back n’ biceps

Everything I look in the mirror during side lifts, "I like that boulder......that is a niiice boulder."

Feelin like Mt Rushmore with these boulders 💪🏼

Thursdee-
Boulder Shoulders

Sweating like mad today. I got all 3 sets of hipthrust at 195 and single leg at 60 today. Feeling great!

Such a good booty n' core burn! 🔥🙌🏼

Good luck on the race today 🏃‍♂️ don’t let us down, coach!

And that's what I'm talkin' about! Loved this week! 💪🏼🤩

Frideee- hammy n’ glutes n’ Core

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