Quads ON FIRE.  Almost time to start a new round for drums and peachessss. Loving the progress I've made with this program.

Stair stepper

1 set on both sides. 7 on each.

1 forward lunge
1 side lunge
1 reverse lunge 

This is one 3D lunge rep

3D Lunge

- Sit on the machine with the pad at the bottom of your shin 
- Pull your glutes into the pad
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
- Keep your hips driving into the bench!! This is super super important!

Hamstring curls

- Loop a thick band around a pole. You don’t want the band too thick because it’ll pull you off balance
- Step your feet into the bands and take a step back until you have tension
- Focus on your knee bend as you sit back into the chair 🪑 
- Smooth tempo all the way through

Spanish Squats

- Take a wider base 
- Squat ass to grass but only come up halfway
- Heels elevated 
- 100 reps straight to the best of your ability

Bottom Half Bodyweight Squat (Heels elevated)

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Day 1 - Quad Dominate

Day 5 - Full Leg Focus

Day 4 - Upper Body Push Focus

Day 3 - Leg Day Pull Focus

Day 2 - Upper Body Pull Focus

Day 1 - Leg Day Push Focus

❄️ Full Leg Day

❄️ Upper Body

❄️ Legs Push Focus

❄️ Upper Body Day

❄️ Pull Focus Leg Day

These new workouts are kicking my ass but in the best way! I like the increase in intensity of the workouts if that makes sense. I feel more challenged and can't wait to continue to add weight !  Feeling it in the whole lower but especially quads and glutes 🥵💪

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Day 5 - Full Leg Day

I love when new workouts humble me, especially upper body ones. They really challenge me and motivate me to perfect the form so I can add more weight effectively!

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Day 4 -  Full Upper Body

I'm so proud to share that I am able to do sets of hip thrust on the Smith machine with 2 PLATES on each side. 🤌😤🍑 (90lbs per side 🙌) my current max and can't wait to progress more !

I have BEEF with the stair stepper. What a finisher, honestly. I love my Wednesday burn. Mid week challenge for sure

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Day 3 - Glute & Ham Focus

Went so hard today it was VERY difficult to open my water bottle. 😅

At this point, not sure what is worse. Stair stepper finishers or knee tuck finishers. I love the challenge all the way through the workout!

(Top Sub Favorite) Day 1 - Quad Dominate

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