Name: Playbook - Hannah Bower - Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors
Uploaded: 2025-12-03T15:39:08.324Z
Duration: 50 min
Description: Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Beatrice

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

Lindsay

MADE myself do this. That mental strength training though

Chelsea

Arpita Malhotra

Alma Shamatov

Couldn’t do the lunges but was able to go up in weight for the main lift

Stephanie

I did burn and can’t believe I finished it after doing my 7 mile run. 🔥

Dominique

My baby girl, Reagan (6 yo) just finished this workout with me!  She’s been doing as many of them that she is home for and loving it! We are beat today!! 😅❤️

Hannah

Michelle

Only had a certain amount of time so didn't get to one section but I'm still toast!

Caitlin

The sumos were tough today for whatever reason, but got through them. 

TABATA felt good and was a nice ending challenge to already fatigued muscles.

Idk but that Tabata kicked my ass this time lol

Taylor

Rachel T

Oh my quads- walking lunges to sissy squats is intense

Paula Kane

Brooke

Wow!! Legs are jello after that! Loved it so much!!!

Rose

My favorite day of the week. Love this split of movements!

Katie

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: 3-5 per side 

Modifications: limit range of motion (shown in video)

Form:
- Start standing with your ribs stacked over your pelvis and feet planted firm and wide on the ground 
-shift your weight into one of your feet and bend your knee as far as range of motion allows so that you’re in a deep Cossack lunge position 
-you will feel a stretch in your adductors of your extended leg 
-plant your hand either in the ground or on your thigh so that you can reach the hand opposite of the bent knee up and over your head as far as possible 
-you will feel a stretch in your side body and serratus muscles 
-reach as far as range of motion allows 
-release your arm and then begin to shift your weight into your other foot
-repeat the process 

Cossack Serratus Reach 

Recommended reps: 6-8
Recommended band tension: medium to heavy 

Modifications: can hold onto something for balance support, can perform without hand, can place foot on any stable surface, 

Substitutions: hands and knees clamshell 

Form:
-start standing in front of a stable surface (wall, bench, rack) with your chest tall, ribs stacked over pelvis and feet firm on the ground 
-place ab optional band around your thighs for tension 
-take on foot and press the balls of your feet flat against the safe surface so that your lifted let us bent at a 90 degree angle 
-hinge your chest forward about 45 degrees maintaining appropriate core engagement 
-keeping your hips and shoulders square to the ground (no twisting) begin to abduct your lifted knee 
-lift your bent knee maintaining its 90 degrees as far as you can, see if you can get it parallel with your hip 
-pause at the top of your rep
-lower slow and controlled 

Standing Clamshells 

Recommended reps: 5-10

modifications: limit range of motion, light band, keep knees together 

substitutions: bear plank reach through 

Form:
-start in a hands and knees position next to a band tied to a safe surface, kneel far enough away from the band so there will be tension 
-take the foot that’s closest to the band and extend it out straight 
-grab the band with the hand that’s farthest away from the band (opposite of the extended leg), this will cause your shoulder to drop and twist inward 
-you will then take the band and pull your hand so that it comes underneath your shoulder and your shoulder is square
-lower and repeat 

Banded Adductor Reach Through 

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: 6-8( 70% 1RM)
Recommended weight: medium-heavy 

Equipment substitutions: band, kettlebell, bodyweight

Modifications: perform with light weight, limit range of motion

Substitutions : standard deadlift, Romanian deadlift 

Form:
-start standing with your feet wider than hip width distance apart, toes pointed slightly outward, and chest tall with your ribs stacked over pelvis
-start with your barbell over your toes  
-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

Sumo Deadlift 

Recommended time: 20 seconds 

Modifications: perform on ground, place your back knee or hip down 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank, elbows or hand laid flat on the ground and your top leg on a safe surface 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can.
-it’s okay if it’s only a few inches 
-hold for recommended time 

Copenhagen ISO hold 

Sumo Dead Lift ss Copenhagen Plank

Reps are per side-drop set. keep weight the same

Modifications; lower the box height, remove weight and perform whole movement Bodyweight, hold onto a steady surface 

Substitutions: B-stance squat, reverse lunge, single leg squat to chair 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh if you have one weight, if you have two weights hold on either side of your knee 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower keep your chest tall, you can hinge forward as long as core is appropriately engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- perform reps until the recommended time is up.

Bulgarian Split Squat Drop Set

This super set has the same principle as above but utilizes muscle burnout by making an exercise more intense by adding in a bodyweight strength and working the muscle in a fully lengthened state! 

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

* you will alternate what arm holds your weight each round 

Modifications: alternating forward and back 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 one weight in one hand down by your side 
-can hold out your other arm for balance 
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-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 
- Try not to push off your back foot, motion is powered by the lunging front leg

Walking Lunges 

Recommended Reps: 10

Modifications: kneeling leg extension, can use a cable, use multiple bands, limit range of motion to assist

Alternatives: leg extension machine, seated db leg extension on bench, b stance squat

Form: 
Sissy squat: 
-Standing in neutral position engage core
- keeping spine neutral, lean back as you lower knees as far as you can go while maintaining neutral spine. Goal is for knees to touch floor.
- exhale as you lower and push through toes as you stand. 

Kneeling extension:
-station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Bodyweight Sissy Squat

Recommended reps: drop set. keep weight the same each set 

Recommended weights: heavy, medium, bodyweight 

Modifications: can perform all reps at one weight, or body weight 

Substitutions: Superman, good mornings, go over a barbell with a pad, hyper extensions on a box

Equipment substitutions: can place hips on the edge of a bench or even the bar (racked safely on bar rack)

From:
-place your hips on the edge of a safe surface and your chest down by the ground, make sure you’re feet are pressed against a low surface for stability 
-place your weights (heavy on top) on the ground
-hold the first heavier weight with extended arms 
-using your glutes, hamstrings, and back lift your torso as high as you can 
-pause at the top of the rep
-repeat reps with the recommended heavier weight 
-drop that weight and immediately pick up your medium weight 
-repeat recommended reps
-drop that weight and then perform final set of reps with just your body weight

Back Extension Drop Set

Walking Lunges ss Sissy Squat

TABATA Conditioning: 
Perform each exercise for 20 seconds on, followed by 20 seconds rest. Complete all 6 exercises on ONE SIDE. 

Rest for 1 minute, then Repeat the 6 exercises on the OTHER SIDE

Circuit:
Overhead Farmers Carry
Single Arm Snatch
Front Rack Reverse Lunge to Curtsy Lunge
Renegade Row + Push-Up
Side Plank Twist + Shoulder Press
Single Leg Glute Bridge


Recommended Reps: 20 sec
Recommended weight: medium

Modifications: lighter weight, suitcase carry 

Form:
-start standing with chest tall, ribs stacked over pelvis, and a weight in each hand 
-press one weight overhead leaving the other down by your side 
-keep a slight bend to your overhead elbow 
-properly engage your core to manage any pressure you may have, keep an eye out for rib flaring
-without leaning from side to side begin to walk 
-the key is to keep your torso as still as possible by engaging your core 

Uneven Farmer Carry 

Recommended reps per side: 20 sec
Recommended weight: medium-heavy 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press

Form:
-start in a standing position feet slightly wider than hip width apart, chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead 
-keep a slight bend in your elbow with the weight overhead
-briefly pause 
-lower the weight down to the ground 
-repeat for recommended reps 

Single Arm Snatch 

Recommended time: 20 seconds per side 
Recommended weight: medium 

For beginners: remove weight

Modifications: perform all reverse lunges and then all curtsy lunges

*if your weights are on the lighter side increase reps to 8-10 per side*

Form:
- Start standing with your chest tall, ribs stacked over pelvis and feet in a shoulder width stance
-hold your weights down by your side 
- Step back with one foot directly behind you into a reverse lunge
-lower down until your knees are 90 degrees
-maintaining a low lunge lunge position, take your back leg and cross your body and place your foot on the ground laterally behind you (curtsy lunge position)
- Bring your knee down until your front leg reaches 90 degrees 
- Staying in a low lunge position place uncross your foot and place it directly behind you again, perform a pulse 
- Push through your front leg to come up to standing 
-repeat all reps on one leg first; then move into your second leg

Reverse Lunge to Curtsy Lunge 

Recommended reps: 20 sec
Recommended weight: light to medium 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row 

Substitutions: plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Single Arm Renegade Row

Recommended reps: 20 sec
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: leaning delt raise 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and your bottom knee and shin to help lift your hips and torso up off the ground 
-make sure that your elbow is underneath your shoulder 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and extend it out in front of you 
-maintain integrity of your side plank as you begin to lift the weight about shoulder level or higher 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Delt Raise 

Recommended time: 20 seconds PER leg
Recommended weight: bodyweight- light

modifications: increase the elevation

Substitutions: single leg hip thrusts (shoulders elevated) 
Form:  -start laying on the ground with your feet firmly planted in the ground (or on some light elevation) 
-lift one leg straight in the air or across your thigh, so that your weight is pressing into the remaining planted foot -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground maintaining a pelvic tilt  -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your foot down to earths core.  -at the highest you can bridge, pause for a second or two -lower down slow and controlled -Repeat until reps are complete and then switch sides

Single Leg Glute Bridge

TABATA: Full Body Conditioning 

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & 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

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!

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 🔥

Michelle 

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

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 😮‍💨

Emily

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.

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

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