Brianna

Minna

Morgane

- Barbell back squat 
- RDL 
- Leg press (narrow)
- Lying hamstring curls or seated 
- Leg extensions
- Hip thrusts
- Calf raises

- Start with your feet slightly outside shoulder width 
- Push your hips back as you come down and keep your chest up
- Reach parallel and push through your heels extending your legs to come up

Barbell back squat

-Stand with a kettlebell in your hands
-Hinge at the waist as you push your butt back
-Lower the kettlebell until you feel a deep stretch in your hamstrings 
-Stend back up and repeat

RDL (romanian deadlift )

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press (narrow)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions

- 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

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

Calf raises

Day 5  Gym - Lower body strength

Jenny

Crystal

Love your energy, I can feel the genuine excitement to help others reach their goals

Jose

Welcome! Watch this before starting 💪

Kianna

More clarity on rep counts when an alternating move. Other then that👍

First workout in a long while and I loved it!

Alex

Day 1  Gym - Upper/Push

It felt great! I think it was a bit difficult to get started with the workout, as my gym doesn't have any leg-press type options. It took me a while to find an alternative, but I wound up using resistance bands and my own body weight instead of machines. Is there any possibility that you could suggest alternatives to make it more convenient (for those of us with less equipped gyms)?

Sarah Mickelsen

Mckenzie

Day 2  Gym - Lower body

Day 3  Gym - Upper/ Pull

Well, today I learnt I can't do a deck squat 😂 Gave 4 stars as there was no alternative for deck squats. Aside from that, it was a killer workout 💗

Super good workout after a climbing session, Demi

Day 4  Full body - Active recovery

Super nice workout. I decided to cycle instead of doing the stair-thing.

Wasn't able to do archer push-ups, so did normal ones instead. I am definitely feeling this the day after!

Archer Push up are impossible when you're a beginner.

Day 6  Gym - Upper circuits

A very good workout. I only did two sets of wall walks bc they made me pretty exhausted and to avoid injuries by doing them wrongly.

So much for the recovery part 😂 I may have added a couple sets

Day 5 Gym - Lower body strength

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