Eric

Great day for a comeback after a knee injury!

Breckyn

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

Nancy

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

Courtney

Pretty sure you’re trying to kill us this morning 😅

Kelsi Fullmer

Jessie

- Sit back and down into a deep squat with stability ball against your back 
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats

- Stand tall and hold onto a stationary surface
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

hip abduction

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- 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

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

Hanging knee ups

- 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

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

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! 🔥🙌🏼

Frideee-
hammy n’ glutes n’ Core

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

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

Mondee- Legs/core

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