Susan

Legs - Glute & Hamstring Focus
Ab Circuit

Please note the longer rest periods. This allows for you to lift heavier and get a good recovery before the next round.

Warm Up
Squat Knee Lift
Dynamic Lateral Lunge

Squat Knee Lift

Double Lateral Lunge Knee Lift

Warm Up

Barbell Squat

Circuit 1 
Progressive Overload Back Squat

Seated Hamstring Curl
Single Leg Seated Hamstring Curl

Squeeze down quick, hold, and slowly release to starting position. 

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Single Leg Seated Hamstring Curl

Circuit 2
Seated Hamstring Curl
Single Leg Seated Hamstring

Dumbbell Single Leg Hip Thrust R
Dumbbell Single Leg Hip Thrust L

Go Heavy! Go as heavy as you can while keeping  form! 12 reps per side. 

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted single leg hip trusts

Circuit 3
Dumbbell Single Leg Hip Thrust

Oblique V-Up

Shoot Outs

Ab Circuit
Oblique V-Up R
Shoot Out
Oblique V-Up L

W1/D1 
Legs - Glute & Hamstring Focus
Ab Circuit
(Progressive Overload)

W1/D2
Back & Biceps (Pull Day)

Unsure if you really meant 10 mins per round of KB swings? Otherwise loved it

Catherine Hannigan

Coco

The best 36 minutes of the day! 🙏🏼🧡🔥

W1/D3
Full Body Circuit

W1/D4
Shoulders, Triceps, & Chest

W1/D5
Quads, Glutes, Calves, & Abs

W2/D1
Glutes, Hamstrings, & Abs

W2/D2
Back & Biceps (Pull Day)

W2/D3
Full Body Circuit

W2/D4
Shoulders, Triceps, Chest

W2/D5
Lower Body - Quads, Glutes, Calves, & Abs

W3/D1 
Legs - Glute & Hamstring Focus
Ab Circuit
(Progressive Overload)

W3/D2
Back & Biceps (Pull Day)

W3/D3
Full Body Circuit

W3/D4
Shoulders, Triceps, Chest

W3/D5
Lower Body - Quads, Glutes, Calves, & Abs

W4/D1 
Legs - Glute/Ham
Ab Circuit
(Progressive Overload)

W4/D2
Back & Biceps (Pull Day)

W4/D3
Full Body Circuit

W4/D4
Shoulders, Triceps, Chest

W4/D5
Lower Body - Quads, Glutes, Calves, & Abs

W1/D1 Legs - Glute & Hamstring Focus Ab Circuit (Progressive Overload)

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