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 🥵💪

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

- Lunge forward alternating legs
- Short stride lunge to target the quads

Body weight walking lunges

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

10 EACH LEG

Dumbbell walking lunges

- Make sure you’re loading enough weight to really load the calves
- I place my toe knuckles at the top and then drop my heels off the edge
- I know I’m stretching my calves as much as possible at the bottom when I can feel my tibs flex

Front Rack Machine Calf Raises

TIBIALIS FOCUS
- Legs straight, almost completely locked
- Lift the toes and walk on your heels
- Don’t go too fast

ONE REP IS DOWN AND BACK

Tib Walk

Calf raises and tib walk

- 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

- 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

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Day 5 - Full Leg Day

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

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!

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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 5 - Full Leg Day

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