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

Breckyn

Such a good booty n' core burn! 🔥🙌🏼

Courtney

- 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

- 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 with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Single leg hip thrust/ squat pulse

- Stand in front of a box or bench
- Step up to full extension
- Keep your chest up
- I’m holding a 45lb plate on my back for resistance

Box step up

Lying Core Jacks

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Knee to chest

Frideee-
hammy n’ glutes n’ Core

Eric

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 🥵🥵🥵

Nancy

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

Jake Fullmer

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

Thursdee-
Boulder Shoulders

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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