Anais

Chelsea

Im loving it! The different weight levels and building the strength back after being out!

Malerie

Adria

Wally

Set the Smith bar to waist height. Then, squat underneath it with a slightly wider than shoulder-width stance so that the barbell is in line with the crease of your hip (while you're in the squat position).
Extend your arms underneath the bar and then rotate your wrists so that your arms are in a neutral position.
Now elevate your arms until the bar is resting in the crux of your elbow.
Curl your fists towards your head, as if you were doing a hammer curl (but with your arms straight out in front of you).
This is the starting position.
Push your feet into the floor for maximum stability and then make sure that your spine is neutral and that your eyes are looking straight ahead.
Contract your glutes and abs as you unrack the bar by pushing forcefully through the floor.
Now descend down by breaking at your hips first and then allowing your knees to travel outwards. You know that your form is on point when your elbows are just inside your knees at the bottom of the squat.

Zercher Squat - Smith Machine

Place a bench or step up box at the entrance of a Smith machine, adjust the seat so that it's on an incline.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Incline Bench Smith Machine Hip Thrust

"- Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
- Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips."

Dumbbell Deadlifts

Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

Dumbbell incline Chest press

Attach an ankle strap to one ankle and hook it up to a low cable pulley.
Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
Grasp something for stability and place your free hand on your hip.
Execution

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted.
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Straight leg cable hip abduction

W2/D1 Full Body Medium
day

Shantel

My first full body 3 day split and it feels so good!

Lara

Me the whole time I’m working out : “Mama, don’t worry. You raised a gangsta. I’m a survivor”

Danni R

W1/D1 Full Body medium day

Getting back into it after a tough year - Beating my ass over here! But worth every second 🥰🙏

Jessica

Yes my fist ever training with your program 🥳💪🏼 (at home) next day in the gym!! 🌸

W2/D1 Full Body Medium day

Community

More workouts from Janet Calderon