holy cow those leg presses really got me !

rylie grace

Emma Mathews

Please carry me out of the gym 😩❤️‍🔥

Olivia

HEVAY HAMSTRING AND BOOTY EMPHASIS TODAY!

Complete the following back to back

-15 barbell good mornings 
-15 bad girls (hip abductions)

Add a bit of weight each set if you can! But if you start to only feel it in your lower back and not your glutes you need to take a little off 

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-if going heavy can stand here!
-press through heals 
-control the release

Bad Girls

Warm up superset

METHOD: first three sets increase weight stay in 10-12 rep range! 12 reps should be a challenge: Last set drop down to starting weight but do 12 PAUSE REPS (aka pause for two seconds at the bottom of each rep!)



-feet out slightly in front of you and wide
-press through your heels and squeeze butt at the top! 
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

Higher volume here! So naturally less weight but still add weight each set! 

LAST SET: dropsey: do 15 heavy reps then drop the weight i. Half and do THIRTY straight reps as little rest as possible!! These will burn like crazy. Try not to lock out your legs


- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-targets the glutes!
--Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet close and high)

Do 12 weighted heavier Bulgarian split squats then ON SAME LEG do 12 RDLS. COMPLETE BOTH EXERCISES ON ONE LEG BEFORE SWITCHING TO THE OTHER

Immediately repeat on the other side. 

Rest.

*10 reps then onto the jumps. Then repeat on other leg 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Bulgarian Split squat RDL SUPERSET

Each set do 12 full range reps right into 12 partial pulse reps (top of the movement only)

**PUSH SOME WEIGHT HERE! Add each set if you can. Challenge yourself! Do it for the booty gainzzzz


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees ish , toes turned out and legs wide, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heels)

Smith Machine hip thrusts

Keeping feet in wide toes turned out position, do 10 reps top half only (very little range of motion just putting ALL the work right into isolating those booty cheeks!) 🔥

Pulses

SMITH HIP THRUSTS SUPERSET:

glute/hamstrings  🥵🍑

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

Whitney Yeauger

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

glute/hamstrings 🥵🍑

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