Kiki

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

Morgan

It was good but I will need to add more to the warm up.

Kass

Beatrice

Olivia

I love the challenging of the conditioning finishers! I wish I had enough time every day to do these longer workouts in full.

Lindsay

Andrea

Eugenia

Krystal

Ashley

Chelsea

Jessi

My legs are so shaky after that one 🔥🙌🏽

Jess

Katie

Struggling at trying to do12 reps on some and had to really lower the weight. Definitely tired and soar.🥵🔥

Dominique

Went lighter on weight cause I’m having some knee pain but still did something

Stephanie

Went up in weight!! Holy smokes it was a good sweaty workout!

Caitlin

had to modify a bit but feeling stronger already! 😁🙌🏼

Amy Ball

I was mentally struggling today but got thru it.

Michelle 

Maybe it’s because I went later today but this one slapped hard in all the right ways 🙌🏻 was feeling like shit about myself but made myself go to the gym. 🫶🏻

Taylor

Still nursing my lower back injury so skipped the AMRAP in favor of some additional stretching- overall great workout

Paula Kane

I very much enjoy this workout! But wooo 😮‍💨😮‍💨 skipped the AMRAP due to time today but I’m wiped!

mary kate

Don’t let the 2-3 reps fool you! This one was just as mentally tough as it was physically.

This week, we'll be focusing on progressing strength through VOLUME.

Increasing volume (sets × reps × load) creates a new challenge for your muscles, triggering strength and endurance adaptations. By adding reps instead of weight, you boost overall work without drastically changing intensity, leading to consistent, safe and realistic progress over time.

Instead of increasing the weight, we'll add 2-3 reps to each set. While it may seem small, over time this cumulative increase in volume will significantly boost strength and endurance. The key is progressive overload: gradually increasing the total work done by adding reps challenges your muscles to adapt and get stronger.

Band is optional: This warmup will help prepare the appropriate muscles for this workout! Please make sure to read the "why behind" the first 2 supersets in their captions and the appropriate rest with the bulk of this workout! It is already programmed for you but please allow the FULL rest when you begin the first 2 supersets so you can push adequate weight on the strength exercise.

Recommended reps: 16 (each time your hand touches the ground is a rep)
Booty band: optional

Modifications: lower reps to 10-15, remove hand 

Substitutions: standard squat 

Form: 
-start standing with your chest tall, ribs stacked over pelvis, and feet hip width distance apart 
-you will then jump your feet out a few inches past your hips into a wide stance 
-while you’re jumping your feet out wide, bend your knees and hinge at the hips so that you can touch the ground with one hand 
-with your other hand, open your torso up to reach towards the ski offering a chest opener 
-after your hand touches the ground, lift your chest, and press through your feet to jump back to starting position 
-repeat by touching your other hand to the ground

Gate Swings

Recommended rep: 8 each leg

Modifications: can place shoulders on elevated surface, can elevate feet, can do both feet together

Substitutions: hip thrusts

Form:
-lay on your back with your feet firmly planted on the ground, knees are bent at 90 degrees 
-tilt your hips forward into a posterior pelvic tilt
-lift one leg in the air or cross your ankle over your thigh, whatever is comfortable
-engage your glutes, appropriately engage your core 
-begin to press down into your foot and feel driving your hips upward
-press as high as you can keeping your hips square
-pause at the top of the rep
-lower down maintaining your pelvic tilt

Single Leg Glute Bridge

Recommended reps: 8-10 per side (meaning which side of your body is closest to the band)
Recommended weight: none 

Modifications: paloff marches (feet are planted in the ground and one is lifted up and back down at a time, can use a dumbbell 

Substitutions; marches, standard deadbugs 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding on to a band that is secured to a safe object and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your knees bent 
-keep tension on the band so that you feel your lateral side body and obliques engage 
-maintaining tension in the band and your core begin to lower one foot to the ground at a time 
-once you reach the ground or hit range of motion, engage your core to pull your knee back to starting position 
-repeat recommended reps 
-then turn around and repeat on the other side

Paloff Deadbug

Warmup

PLEASE READ! 
In this 4-week training phase, we’re taking your training to the next level by pairing strength exercises with endurance-based movements back-to-back. It’s a powerful combination that pushes your muscles to grow stronger and more resilient while simultaneously improving your conditioning.

Why Pairing Strength with Endurance Works:

At first glance, combining a heavy, intense strength exercise with a high-rep endurance movement might seem counterintuitive. But the truth is, this pairing is not just tough—it’s incredibly effective. Here's why:

Maximize Muscle Recruitment
Strength exercises (think: heavy lifts, low reps) activate the fast-twitch muscle fibers, which are the largest and strongest fibers in the body. These fibers are responsible for generating force and building muscle. By starting with a heavy strength movement, you recruit a huge number of muscle fibers to handle the load.

Push Muscle Growth & Conditioning
After you’ve exhausted those fast-twitch fibers with a strength exercise, you immediately switch to an endurance-based movement (think: high reps, lighter load). This forces your muscles to continue working even when they’re fatigued. This transition challenges your muscular endurance, improving the ability of your muscles to sustain effort over longer periods. It forces your body to adapt, resulting in both strength gains and improved cardiovascular capacity.

The “Burnout Effect”
The key to this combination is the concept of "muscle burnout." After a heavy strength exercise, your muscles are primed for fatigue. When you hit them with an endurance movement right after, they continue to fire and recruit even more muscle fibers, but now they’re working under a fatigued state. This is a highly effective way to stimulate muscle hypertrophy (growth) and increase muscular stamina. It’s tough, but it’s how real progress happens.

Mental Toughness & Conditioning
This style of training is not just physically demanding—it’s mentally challenging too. By pairing strength and endurance, you’re teaching your body to push through fatigue, improving both your physical performance and mental resilience. This dual challenge helps you develop a level of conditioning that goes beyond just lifting heavy or running far—it improves your overall capacity to handle more intense training sessions.

Then, Appropriate Rest after the superset to make sure you can give it 100% each set.

Recommended reps: 8-10
Recommended weight: heavy (70% 1RM)

Modifications: lower weight and increase reps, use dumbbell 

Substitutions: floor glute bridge 

Form: 
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review)
-lift one
-begin lift your hips off the ground maintaining a pelvic tilt 
-engage your core and your glutes. Feel it
In your hamstrings? Tilt your pelvis)
-lower your hips all the way down to the floor keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Heavy Thrust

Recommended time: 30 sec
Recommended weight: medium

Modifications: limit range of motion, choose a light weight

For those who don’t have kettlebell: You’ll use a dumbbell (hold one end of the dumbbell by the head) and only perform the swing to belly button level 

Form:
-start standing with your ribs stacked over pelvis, chest tall, and feet firmly planted on the ground. It is okay if they are slightly wider than hip width
-place your weight between your feet
-pick up your weight and hold it down in front of your pelvis
-using your hips and your glutes you will generate movement to thrust the weight forward
-again, you are not using your arms, this movement is directed solely by your hip thrust
-keep a slight bend in your elbows and always appropriately engage your core to manage any pressure you may have
-swing the kettlebell until it is chest level with slightly bent elbows  
-pause briefly then let gravity pull the kettlebell down 
-as the kettlebell falls downward with gravity you will shift your hips back into a hinge motion. This is important
-do not round your back, again, shift your glutes backwards to keep a neutral spine as the weight swings between your knees
-gravity will begin pulling the weight forward in which you will thrust your hips to generate the swing thus repeating the exercise

Kettlebell Swing

Hip Thrust ss Kettle Bell Swing

This super set has the same principle as above but utilizes muscle burnout by making an exercise more intense by adding in a single leg element immediately.

Recommended reps: 10-12
Recommended weight: heavy (70% 1RM)

Modifications: hold weights down low and perform prison squat instead, remove weight 

Substitution: suitcase squat 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights up by your shoulders or under your chin 
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing

Goblet Squat

Recommended reps: 6-8 each leg

Modifications: hold onto a surface, limit reps, remove pulse 

substitutions: single leg squat to chair, Cossack squat, forward leaning lunge 

Form:
-start standing with your chest tall, ribs stacked over pelvis and feet hip width distance apart, like you would a standard squat 
-Take one leg and step it backwards out at a 45 degree angle so you have a staggered stance
-hold one of your weights on the outside of your front leg and one of your weights on the inside of your front leg (if you are using weights)
-keep the majority of your weight on your front leg
-begin to hinge forward as you lower into a squat by bending both knees
-use your back leg for as much or as little support as you need
-lower as far as range of motion allows or until knees are around 90 degrees.
-press 1/4 of the way up and then back down to the depth of your rep to add in a pulse 
-then press through your front foot to come to standing.
-repeat

B-Stance Squat

Goblet Squat ss B Stance Goblet Squat

Recommended reps: Drop set
Keep weight same as last week


Recommended sets: 3
Recommended weight: medium, last couple reps of each drop should feel HARD

If you don’t have access to challenging weights, increase reps to 15 (slow down tempo, add pause)

Modifications: lower weight, perform as bodyweight, hold onto a surface, limit range of motion, place more weight onto your back foot 

substitutions : Bulgarian split squat, single leg Romanian deadlift, Romanian deadlift 

Form: 
- start standing with your chest tall, think about ribs stacking over your pelvis, and feet hip width distance apart, like you would a standard squat 
 - Take one foot and slightly place it backwards a few inches behind you - keep the majority of your weight distributed throughout your front foot. 
 - Toes point forward or slightly outward, but never inward - hold your weight in the opposite hand of your forward foot 
- Begin to perform a deadlift by hinging at the hips (think about pushing your glutes and hips toward the back of the room)
 - Keep your spine and chin neutral at this time (no arching or rounding of the back and no ducking and lifting of the chin) 
- use your back leg for as much or as little support as you need -
 Lower until the weight is mid-shin level or until you feel engagement in your glute and hamstring 
- Unhinge by pushing your glutes forward so that they are underneath your ribcage once again.

Elevated B-Stance RDL Drop Set

You will need a band if you do not have a cable set up. This last superset will allow a little breather before we ramp up for the conditioning! These two exercises are perfect for pelvic stability.

Recommended reps: 12-15
Recommended tension: medium 

Modifications: limit weight 

Substations: kneeling cars 

Equipment substitutes: band

Form:
-start in a standing position in from of your able or band 
-hook your cable or band around your ankle 
-step away so that there is tension 
-hinge forward at your hips and shift your weight into your foot that doesn’t have a cable in it 
-keeping your cable leg straight, kick back your heel at a 45 degree angle to target glute medius 
-kick back and up as high as you can without dropping your chest or arching your back 
-pause at the top of your rep 
-lower slow and controlled

Cable Kickback

Recommended reps: 10
Recommended tension: light to medium 

Modifications: limit range of motion 

Equipment sub: bands 

Substation: inner thigh lifts, Copenhagen plank

Form:
-start standing parallel to your rack with your chest tall, ribs stacked over pelvis, and feet wider than hip width apart with your cable or band attached to the leg that is farthest away from the machine 
-take a wide step away so that there’s tension 
-from here, engage your inner thigh to drag your foot to meet your other far away planted foot 
-DO NOT let your knee fall inward, keep your quad and core engaged to protect your knee 
-pause at the top of the rep 
-release slow and controlled 
-repeat on the other side

Adduction Cable Slides

Cable Kick Back ss Adduction Walks

Tri Set: This will CHALLENGE YOU.  But you are capable of hard things. 
6 each Walking B Stance Lunges 
10 RDL 
Burpee Renegade Row

You guys asked for more full body conditioning within these body splits! So this circuit will target some of the full body while also driving home the muscles we worked on today! 

The Why: 

Targeted Muscle Fatigue: Each exercise hits specific muscle groups. By the end of the circuit, your muscles are fully exhausted, pushing them to recruit more fibers for growth and endurance.

Maximize Endurance: The combination of strength and endurance challenges both your muscles and cardiovascular system, building total-body conditioning.

The “Last Drop” Effect: The continuous fatigue forces your muscles to perform even when they're tired, helping you build strength and stamina while torching calories.

Recommended reps: 8 reps per leg (16 total)
Recommended weight: medium to heavy

Modifications: alternating forward and back lunges, walking lunges

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-hold your weights down by your side 
- Step forward with one foot flat on the ground and shift hips back with a neutral spine and lower down until weights hit your mid shin. 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Key is to hinge at the hips and use glutes to power your movements

Walking RDLs

Recommended reps: 10
Recommended weight: medium-heavy  

Don’t have access to appropriately challenging weights? Increase reps to 10-12

Equipment substitutions: band, kettlebell, barbell

Modifications: perform without weight, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-hold your weights down by your side 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area
-pause
-push through your hips keeping a neutral spine to come back to standing

Romanian Deadlift

Recommended time: 5
Recommended weight: light to medium

Modifications: remove row and just do standard burpee without a jump. Remove burpee and just do renegade row

Substitutions: standard deadlift, kettlebell swing


Form
-start standing with a pair of weights in your hands 
-lower your chest to place your weights onto the ground keeping your hands in contact with the weights 
-either stepping or jumping back, shoot your feet into a plank position 
-briefly pause
-step or jump your feet back to being underneath your hips 
- perform a renegade row on each arm. elbows go straight back to ceiling
-from here, perform a deadlift 
-keep your spine neutral, engage your core, shift your weight into your heels and extend to standing 
-repeat

Renegade row + burpee

6 Min AMRAP Finisher

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

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!

I know my quads hate to see this workout coming

Rachel T

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 🏆

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

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

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

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. 💪🏻

Janessa Orwig

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

Kara

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

Delaney

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

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

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

Courtney

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 😮‍💨

Wk2/Day 1 PHASE 1 | 2.17.25| Glutes, Hamstrings & Adductors

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