Steve

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Stand on elevated surface 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Elevated Barbell RDLs

- Place front foot on elevated surface and barbell inbetween legs
- Begin in a wide staggered lunge stance 
- Grab the barbell with both hands 
- Drop till both knees are at 90° and extend back up 
-Preform both sides before resting

Front foot elevated lunge variation

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises on plate (Barbell loaded)

Week 1 (Day 1)
Legs

Debadry Basak

Kevin

Week 1 (Day 2)
Chest/Shoulders

Awesome brother! You have inspired me. I'm excited about changing my body.

Push up on the bench had people looking at me like I was crazy.

Stacy

Week 1 (Day 3)
Arms

Week 1 (Day 4)
Back

Week 1 (Day 5)
Legs and core

Week 2 (Day 1)
Chest/Shoulders

Week 2 (Day 2) 
Arms

Week 2 (Day 3)
Back

Week 2 (Day 4)
Legs

Week 2 (Day 5)
Upper body

Week 3 (Day 1)
Legs

Week 3 (Day 2)
Pull

Week 3 (Day 4)
Core

Week 3 (Day 5)
Legs

Week 4 (Day 1)
Chest

Week 4 (Day 3)
Shoulders

Week 4 (Day 4)
Arms

Week 4 (Day 5)
Legs

Week 1 (Day 1) Legs

Community

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