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

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

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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Your upper body from your tail bone to the top of your head should all hinge in one movement

Single leg glute bridge

- Strap belt around the hip line
- Smooth presses
- Make sure knees are hitting at 90 degrees
- Every other rep pause at the top to make sure you’re holding tight contraction

Hip thrust machine

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
- Tempo is huge, pause at the top, squeeze, slowly lower

Leg press calf raise

SUPERSET

(BONUS) Stair stepper

(Top Sub Favorite)
Day 3 - Glute & Ham Focus

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 🥵💪

(Top Sub Favorite)
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!

(Top Sub Favorite)
Day 4 -  Full Upper Body

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 2 - Full Upper Body

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

(Top Sub Favorite) Day 3 - Glute & Ham Focus

Community

More workouts from Dylan Ferrier