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!

1 minute - normal
1 minute - left grape vine
1 minute - right grape vine
1 minute - left diagonal kickback 
1 minute - right diagonal kickback

Stair stepper

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Just like a normal chest press however we are slipping our hands to a neutral grip at the bottom, then pronating at the top
- Little arch in the back, load chest, upper back against bench, booty glued to the bench, I like a wide base to drive power from my legs

Dumbbell Chest Press (Neutral to Pronated)

X    Hinge at the hips. I’ll alternate between a deep hinge to almost straight up, just hits the tricep a little differently

X    Drive the handle to your pocket and it helps me to focus my attention on only moving my elbow joint

X     Slow and controlled on the way up

Single Arm Cable Tricep Extension

X    Hold the rope with your palms facing each other 

X    Keep your core engaged

X    Engage your biceps as you curl up

X    Pause at the top and lower slowly almost feeling like you’re pushing your elbows forward

(You can do this single arm or double arm, whichever feels best)

Cable rope hammer curls

- Keep your hips level with the ground especially through the tuck
- Drive knees to chest nice and slow. Take your time, I know it sucks

Knee tucks

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Day 2 - Full Upper Body

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

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

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