Name: Playbook - Hannah Bower - FORGE| Week 1 Day 5| Glutes, Hamstrings & Abductors
Uploaded: 2025-12-03T15:39:07.938Z
Duration: 50 min
Description: FORGE| Week 1 Day 5| Glutes, Hamstrings & Abductors

Great workout but took me an hour and a half to get through it, my focus was my challenge today

Janine

Beatrice

Before this workout: you know, I need a good hammie day.
After this workout: ok wtf.

Those deficits 😭

Courtney

Kara

Michelle 

LOVED this lower body day!

Question: I tend to be very tight in my hips and low back. The back extensions (even Superman’s) feel like they strain the low back a little. What can I do?

Emily

Another sweaty session of building those legs muscles

Delaney

Kimberly

That was actually enjoyable. Different things and still felt it worked in the right places.

Dominique

Getting back into the swing of things! So happy

Abby

Arpita Malhotra

Brooke

Alysha

Karen

This was so good! Felt like I took my time and paid attention to working my muscles and form 🤘🏻

Taylor

That was FIRE! Thank you for helping me finish the week of strong and sweaty!

Kelsey

Rachel T

Between my hamstrings seizing and my gluteus maximus cramping, you know it’s a good workout! 


And also I need more water (already drank 42 oz) and eat a banana

Molly

So. Sweaty. 🥵 

I opted for this one today because I’m still crazy sore from Tuesdays upper body. 😳

Loving this new training phase!! 😍

Janessa Orwig

Get ready to build serious lower body strength and bulletproof your backside! 

Today’s workout targets your entire posterior chain with deficit deadlifts for maximum range of motion, followed by unilateral work to eliminate imbalances and build rock-solid stability. 

You’ll torch your hamstrings and glutes from every angle while improving hip mobility through those deep Cossack squats.

The single-leg focus will expose and correct any weaknesses, making you stronger and more balanced than ever. 

Finish with targeted abductor work and core stability to complete your lower body transformation. This is the kind of training that builds functional strength you’ll feel in every athletic movement and daily activity.

All of the moves selected to also aid in getting a stronger deadlift.

Reps: 10 each side 

Modifications: no bands 

Form:
Place resistance band around ankles, stand with feet together
	•	Position - Stand tall with core engaged, hold wall or chair for balance if needed
	•	Lift - Lift one leg directly out to the side, keeping leg straight and foot flexed
	•	Control - swing leg as high as comfortable while maintaining upright posture
	•	Lower - return leg to starting position with control, maintaining band tension
	•	Focus - Keep hips level, don’t lean away from working leg
	•	Repeat - Complete all reps on one side before switching legs

Banded Adduction Swings - Step by Step
	•	Setup - Place band around one ankle, anchor other end to sturdy object at ankle height
	•	Swing - Sweep banded leg across body past standing leg in controlled arc
	•	Range - Move as far as flexibility allows while keeping leg straight
	•	Return - Control the return against band resistance back to start position
	•	Stability - Keep torso upright, engage core to prevent rotation
	•	Switch - Complete reps then turn around to work opposite leg

Banded Abduction/Adduction Swings

Reps: 8 each leg 
Explosive tempo up. Extension in hips, not lower back. 

Targets posterior chain strength, power, and unilateral stability

Modifications: use balance, use weight in hand instead, 

Alternatives: b stance RDL, glute bridge 

Form: 

	•	Loop resistance band around your lifting foot/ankle
	•	Secure the other end to a low anchor point behind you
	•	Stand on your support leg with slight knee bend
	•	Step forward enough to create tension in the band

RDL Descent Phase
	•	Push hips back while keeping support leg relatively straight
	•	Allow torso to lean forward as you hinge at the hips
	•	Extend the banded leg straight back behind you, fighting band resistance
	•	Optional reach toward the ground with opposite hand for balance or use something for support like a foam roller or wall
	•	Lower until good hamstring stretch or mobility limit

	•	Explosively drive hips forward to return to standing
	•	Simultaneously drive the banded knee up toward your chest
	•	Fight the band resistance during the knee drive
	•	Drive knee as high as possible while maintaining balance
	•	Hold briefly at the top before returning to start position

Key Points
	•	Focus on explosive hip extension combined with powerful knee drive
	•	Maintain balance on support leg throughout (use support)
	•	Keep core engaged to control the movement. Exhale as you knee drive 
	•

Banded Single Leg RDL

Reps: 6 each side 


This exercise targets core stability, shoulder stability, hip mobility, and anti-rotation strength.​​​​​​​​​​​​​​​​


Modifications: kneeling windmill, no overhead hold, do without weights, regular b stance

Alternatives: lying T spine press, scorpions 

Form: 
	•	Stand with feet in B-stance: front foot planted, back foot on ball of foot for stability
	•	Hold one kettlebell overhead in the arm opposite to your front leg
	•	Hold second kettlebell in the other hand at your side
	•	Keep overhead arm locked out and kettlebell directly above shoulder
Starting Position
	•	Chest up, shoulders back, core braced
	•	Eyes focused on the overhead kettlebell throughout the movement
	•	Slight bend in front knee, back leg mostly straight
	•	Hip shifted slightly toward the side of the overhead kettlebell
Descent Phase
	•	Initiate by pushing hips back and to the side of the overhead arm
	•	Keep overhead kettlebell locked out - arm stays vertical
	•	Begin rotating torso as you hinge at the hips
	•	Lower the down-side kettlebell toward your front shin
	•	Maintain straight line from overhead kettlebell to planted foot
Bottom Position
	•	Reach the lower kettlebell as close to your shin as mobility allows
	•	Keep looking at the overhead kettlebell
	•	Feel stretch in hamstrings and obliques
	•	Maintain tension throughout your core

	•	Drive through front heel to return to starting position
	•	Keep overhead arm locked out throughout or add press 
	•	Reverse the rotation while maintaining hip hinge pattern

Key Points
	•	Never take eyes off the overhead kettlebell
	•	Movement comes from hips, not just bending forward
	•	Keep overhead shoulder packed and stable
	•	Focus on mobility and control rather than speed

B-Stance Standing Windmill

Warmup

This superset combines heavy posterior chain work with deep mobility training. Deficit deadlifts increase your range of motion for maximum hamstring and glute activation, while the supported Cossack squats target your adductors and improve hip mobility and getting a major stretch in your glute max.

The combination builds serious lower body strength while enhancing mobility - the perfect balance of power and movement quality

Reps: ladder 
@65-75% 1RM
RPE 6/7

If you do not have adequate weights, increase each set 5-8 reps or slow down tempo so you get the same fatigue. The last few reps/sets should be a struggle 

Deficit deadlifts increase range of motion to build starting strength, improve technique, enhance mobility, and develop greater posterior chain power that translates to stronger regular deadlifts and better athletic performance.​​​​​​​​​​​​​​​​

Modifications: use plates or kettle bells, deficit rdl, regular deadlift 

Alternatives: squats, glute bridges 

Form: 
	•	Stand on a 1-4 inch platform or plates (start with 1-2 inches)
	•	Position barbell over mid-foot, closer to your body due to the deficit
	•	Feet hip-width apart, toes slightly turned out
	•	Platform should be stable and large enough for your stance

	•	Hinge at hips and bend knees to reach the bar
	•	Grip the bar just outside your legs (conventional) or inside legs (sumo)
	•	Use mixed grip, hook grip, or straps if needed for heavier loads
	•	Arms should hang straight down from shoulders
Starting Position
	•	Chest up, shoulders back and down
	•	Neutral spine - avoid excessive rounding or arching
	•	Core braced and lats engaged
	•	Shin angle should be more vertical than regular deadlifts
	•	Hip crease will be lower due to the deficit
Execution
	•	Drive through whole foot, pushing the floor away
	•	Keep bar path straight up, close to your body
	•	Hips and shoulders rise together
	•	Extend knees and hips simultaneously
	•	Keep chest up throughout the movement
Lockout
	•	Stand tall with shoulders back
	•	Hips fully extended, glutes squeezed
	•	Avoid excessive lean back at the top
	•	Pause briefly at full extension
Descent
	•	Control the weight down by reversing the movement
	•	Push hips back first, then bend knees
	•	Maintain straight bar path
	•	Touch plates to platform before next rep
Key Points
	•	Deficit increases range of motion and challenges starting strength
	•	Requires greater ankle, hip, and thoracic spine mobility
	•	Start with smaller deficit and progress gradually
	•	Excellent for improving off-the-floor strength and positioning

Deficit Deadlift

Reps: ladder, 12,10,8,6

Modifications: limit range of motion, use support like a wall or box to assist 

Alternatives: foot elevated Cossack squat, sumo squat 

Muscles: Glutes, quads, hamstrings, adductors, calves, core.

Benefits: Improves hip mobility, single-leg strength, and lateral stability.

Form:
Stand with feet wider than shoulder-width, holding onto a stable object for balance. Shift weight to one side, bending that knee and sitting hips down while keeping the opposite leg straight, toes up. Go as low as mobility allows, then push through the heel to return to start. Alternate sides.
There’s a spider spider

Cues:
	•	Keep chest up and heel grounded on working leg.
	•	Lift toes on straight leg.
	•	Use support for balance, not to pull yourself up.

Mistakes: Knee collapsing inward, rounding back, rushing the transition.

Body Weight Supporter Cossacks

Superset 1: Deficit Dead Lift & Body Weight Cossacks

This unilateral superset targets your hamstrings and glutes from two different angles. 

The single-leg RDL builds hamstring strength through a full range of motion while challenging your balance and stability. 

The hamstring-focused single-leg glute bridge emphasizes your hamstrings more than traditional glute bridges in more of a small isolation position, creating the perfect posterior chain burnout.
 Excellent for building single-leg strength and correcting imbalances & working volume with back to back hamstring & glute focused exercises.

Reps: 8-10

Modifications: use support entire time, place back leg down on ground in b stance form, regular dumbbell Romanian deadlift 

Alternatives: goodmorning 

Muscles: Glutes, hamstrings, calves, core, erector spinae.

Form:
Stand tall holding a dumbbell or kettlebell in one or both hands. Shift weight to one leg, hinge at the hips, extending the other leg straight behind you. Lower weight toward mid-shin while keeping back flat, then drive through standing heel to return to start.

Cues:
	•	Keep hips square to the floor.
	•	Soft bend in standing knee.
	•	Move from the hips, not the back.

Mistakes: Rotating hips open, rounding back, locking standing knee.

Benefits: Builds posterior chain strength, balance, and hip stability.

Single Leg RDL

Reps: 5 with 2 second hold

Modifications: pull heel in to be more in traditional glute bridge position; take out 2 second hold, regular glute bridge 

Muscles: Hamstrings, glutes, lower back, core.

Form:
Lie on your back with one heel on the floor 12–18 inches from your hips, the other leg extended straight. Push through the heel to lift hips, keeping focus on hamstring engagement. Lower with control and repeat, then switch sides. Keep back neutral. The further the heel is, the more difficult. 

Cues:
	•	Heel farther from hips to target hamstrings.
	•	Keep hips square.
	•	Squeeze glutes at the top.

Mistakes: Driving through toes, letting hips rotate, overextending lower back.

Benefits: Strengthens hamstrings unilaterally while improving hip stability and core control.

Single Leg Hamstring Glute Bridges

Superset 2| Single Leg RDL & SL Hamstring Glute Bridge

Reps: 10 each drop set of weight 
RPE: 7/8

Modifications: use stability ball or barbell (make sure your barbell is secure facing the rack)

Alternatives: step ups, Superman’s 

Muscles Worked: Primarily targets the glute Maximus, erector spinae and multifidus for spinal extension, while secondarily engaging the hamstrings, and deep core stabilizers for hip stability and postural control.

Form: 

Setup - Position yourself on back extension machine, ball or barbell  with hips at the pad edge, feet secured
	•	Position - maintain neutral spine alignment
	•	Lower - Slowly hinge forward at hips, letting torso descend in controlled motion
	•	Range - Go down until comfortable stretch is felt, typically 90-degree angle or less
	•	Control - Keep core engaged throughout, don’t let gravity pull you down quickly
	•	Lift - Drive through glutes and hamstrings to raise torso back to starting position
	•	Squeeze - Contract glutes and lower back at the top, avoid hyperextending spine
	•	Repeat - Maintain smooth, controlled tempo throughout all repetitions
	•	Key Cues - Keep movements slow and controlled, focus on posterior chain activation

Common Mistakes: Using momentum, hyperextending at the top, going too fast, crossing arms too high creating neck strain.

Back Extensions Drop Set

You’ve worked so hard on your glute max today, now let’s emphasize those hip abductor muscles a bit more in this finishing circuit. 

We’ll target the often-neglected abductors for balanced glute development, then complete your session with anti-rotation core work and rib cage mobility. 

The perfect way to round out all that hard work with some focused isolation and recovery movements!

Reps: 10 each side 

Modifications: use bands 

Alternative: side plank clamshell 

Muscles Worked: Primarily targets the gluteus medius and minimus for hip stability, while secondarily engaging the core, standing leg glutes, and hip stabilizers for balance and postural control.

Form: 
Stand tall with feet together, place weight (dumbbell/plate) on knee and thigh of working leg
	•	Position -slight bend in standing leg, hold weight securely in place
	•	Lift - Raise weighted leg directly out to the side, keeping leg straight and foot flexed
	•	Control - Lead with the heel, don’t rotate the hip or lean away from working leg
	•	Range - Lift as high as comfortable while maintaining upright torso and weight placement
	•	Hold - Pause briefly at the top for maximum muscle activation
	•	Lower - Slowly return leg to starting position with control, keeping weight secure
• your hips will shift in a vertical up down motion. This will work the glute med on the stabilizing leg
	•	Switch - Complete all reps on one side before switching legs
	•	Key Cues - Keep maintain neutral spine, secure weight throughout movement

Common Mistakes: Letting weight slip, leaning away from working leg, using momentum, letting hips shift.

Standing Hip Abductions

Reps: 10 each side 

Muscles Worked: Primarily targets the obliques and quadratus lumborum for lateral core strength, while secondarily engaging the shoulders, lats, and deep core stabilizers to maintain band tension and upright posture.

Modification: use body weight, do db side bends with weight by sides 

Alternative: palof press 

Form:
Kneel on both knees, clasp hands together while holding resistance band overhead
	•	Position - Keep band taut with clasped hands directly above head, core engaged
	•	Anchor - Maintain tension in band throughout entire movement with firm grip
	•	Bend - Slowly lean to one side, keeping chest open and band stretched overhead
	•	Control - Lead with your ribcage, don’t collapse forward or backward
	•	Range - Bend as far as comfortable while maintaining band tension and knee contact
	•	Return - Use obliques to pull back to center position with control
	•	Switch - Alternate sides or complete all reps on one side first
	•	Key Cues - Keep shoulders down, maintain straight line from knees to head, breathe steadily. Exhale as you bend 

Common Mistakes: Letting band go slack, bending forward instead of purely sideways, rushing the movement, lifting knees off gr

Banded Kneeling Side Bends

Reps: 8

Modifications: use more momentum in push to get back up, place blocks/plates on ground so the distance of lowering is less, glute bridge walk outs or stability ball curls 

Alternative: leg curl machine, dumbbell leg curl

Muscles Worked: Primarily targets the hamstrings through intense eccentric contraction, while secondarily engaging the glutes for hip stability, core for spinal alignment, and calves for ankle stability. 

Form: 
Kneel on soft surface, secure feet under heavy object or have partner hold ankles or use machine 
	•	Position - Start tall on knees, core engaged, hands ready to catch yourself
	•	Lower - Slowly lean forward, fighting gravity with hamstrings as long as possible
	•	Control - Keep body straight from knees to head, resist the fall with hamstring strength
	•	Catch - When you can’t control anymore, catch yourself with hands in push-up position
	•	Push - Use arms to push back to starting position, assisting hamstrings on the way up
	•	Reset - Return to tall kneeling position, prepare for next rep
	•	Progress - Over time, try to control the descent longer and use less arm assistance
	•	Key Cues - Maintain straight body line, control the negative, use arms as needed

Common Mistakes: Breaking at hips instead of staying straight, dropping too fast without control, not securing feet properly, attempting full range too early.

Nordic Curls

Reps: 10 


Muscles Worked: Primarily targets the glutes and hamstrings for hip extension, while secondarily engaging the core for stability, shoulders and lats for band tension, and hip flexors during the marching movement.

Modifications: glute bridges, lie on back to March 

Alternative: banded Deadbug

Form:
Lie on back with knees bent, feet flat, hold resistance band overhead with arms extended over chest 
	•	Position - Keep band taut with hands wider than shoulders, engage core
	•	Bridge - Drive through heels to lift hips into bridge position, squeeze glutes
	•	Hold - Maintain bridge height while keeping band tension overhead
	•	March - Slowly lift one knee toward chest while holding bridge and band position
	•	Control - Keep hips level, don’t let bridge drop or band go slack
	•	Lower - Return foot to ground with control, maintaining bridge throughout
	•	Switch - Alternate legs or complete all reps on one side first
	•	Key Cues - Keep shoulders down, maintain band tension, squeeze glutes throughout

Common Mistakes: Letting hips drop during march, losing band tension, arching back excessively, rushing through the movement, swiveling the hips

Banded Glute Bridge Marches

Finisher| Glutes & Core

There was a ton of poster on chain work today, doing a little anterior chain will help balance out the work you did today.

Recommend time: 30 seconds

substations: belly bumps (relaxing and drawing rather than cinching)

Form:
-start on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips
-engage your deep core, pelvic floor, deep core as you perform a deep exhale
-continue to breathe, with each breathe draw in your tva tighter and higher
-on your inhales, maintain your cinch rather than relaxing it

Core Cinches

Reps: 5 regular + 5 circular (Mini CAR)

Benefits: These exercises effectively target your hip flexors, rotators, and core stabilizers while improving coordination and control through different planes of movement.​​​​​​​​​​​​​​​​


Form:
- Lie flat on your back on a mat or firm surface
- Place a mini resistance band around both ankles
- Keep your legs extended and relaxed on the floor
- Place your arms at your for support or lay flat 

- Keeping one leg straight and on the ground (the stabilizing leg)
- Lift the other leg (working leg) straight up toward the ceiling
- Flex at the hip to drive the knee toward your chest against the band's resistance
- Maintain the band tension throughout the movement
- Control the descent back to the starting position
- Keep the movement smooth and controlled

Hip Rotations (Circular Motion)
- After completing your hip flexor drives, keep the same position
- With the mini band still around both ankles, lift one leg up to approximately 45-60 degrees
- Begin making small, controlled circular rotations with your raised leg
- Rotate your leg clockwise 
- The circles should come from your hip joint, not by moving your knee or ankle
- Focus on feeling the resistance of the band throughout the circular motion
- Keep your pelvis stable and avoid lifting it off the ground

## Key Form Points
- Keep your movements controlled and deliberate
- The non-working leg should remain in contact with the floor
- Focus on the quality of movement rather than speed
- The band should provide consistent resistance throughout
- If you feel any discomfort in your lower back, reduce the range of motion
- Breathe normally, exhaling during the more challenging phase of each movement
- think big circles

Banded Hip Flexor Drives + Circles

Cool Down

FORGE| Week 1 Day 5| Glutes, Hamstrings & Abductors

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

FORGE| Week 1 Day 5| Glutes, Hamstrings & Abductors

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