Camilla

Corinne

Kristina Copeland

Laura

Wowzers my love gs are on fire, that last to failure set has killed me! 😅

Loooove this session. Even if the split squats test me 🤣 surprised at my progress this week!!! Looking back at how far I’ve come since week 1 of the first program 💪🏻

Emma

Amna

Needed this after the day I had. Love getting rid of my frustrations with a workout 🏋️‍♀️

Baylea

Burn baby burn burn burn! Love it but will spilt squats ever become easier?!?!?!?! 😂💪💪💪

Warm up with RB
Squats x10/12
Pulse squats x10/12
Glute bridges x10/12
x3

DB Heel elevated Goblet squat 3x10/12
(2 second pause)

DB OH split squats 3x10/12
(3 second eccentric)

DB Walking lunges 3x10/12
(2 second pause)

Superset
BW hipthrusts with RB x10/12
DB hipthrust with RB x10/12
(3 second eccentric)

RB kickbacks until failure
RB abductors until failure

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down with control

Squat pulses with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

Warm Up

- Elevate heels onto weight plates
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Pause
- Stand up to full extension

Heel elevated goblet squat with pause

- Start with your back foot on top of an elevated surface 
- Hold a plate overhead
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Overhead split squats 3 second eccentric

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

Walking dumbbell lunges

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

Dumbbell hip thrusts 3 second eccentric

Superset!

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

Standing abductor

W2/D1  Lower Body | Quads & Glutes

Yesenia

Love the upped challenge from the first series! So thankful to have this program

Saringi

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W2/D1 Lower Body | Quads & Glutes

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