Susan

Squat to Lunge

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

Sumo squat pulses

Warm Up

Trap Bar Dead Lift (Progressive Overload)

Go heady. Add weight each round. The last rep you do in each round should be the last rep you can safely and effectively complete.

Trap Bar Deadlifts

Circuit 1

- 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

Banded Lateral Squat Walks

Circuit 2

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Circuit 3

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats

Jump Squats

Banded Monster Walks

Leg Burn Out

Oblique V-Up

Shoot Outs

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

W1/D5
Quads, Glutes, Calves, & Abs

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

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/D5 Quads, Glutes, Calves, & Abs

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