Awesome workout! No Jack squat so I subbed in Spanish squats

Rebekah

I post a lot of Posterior Chain workouts so today is a little different; we’re doing Anterior Chain. (All the muscles on the front side of our body)

Chest-Shoulders-Quads !!!

Let’s Work💪🏽

In a plank position, hands stacked under your shoulders. Keep elbows tucked at a 45° angle as you go into a push up, chest to the ground then push hips up towards the ceiling.

Bodyweight Push Up to Pike

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Circuit 1

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

In a tall kneeling position, grab onto the Landmine with both hands. Keep your core tight as you press the LM up, full extension & then back down to your chest.

Landmine Kneeling Press

Circuit 2

You may use a barbell, sandbag or med ball for this exercise. Place the weight in the crease of your elbows. Keep your chest up, don’t lean forward. In a split squat stance (I’m using a deficit in this demo. You can stand flat on the ground) drive your front knee forward, back knee should tap the ground

Zercher Split Squat

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Circuit 3

Place feet low on the plate, close together (narrow stance). Make sure your back stays flat against the back pad as your descend. Legs should break parallel or at least hit it for each rep. If you’re having trouble getting low, place a foam roller under the shoulder pads against your  upper back so that you have a slight forward lean.

Hack Squat

Lay flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

Circuit 4

Anterior Chain ⛓️‍💥

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Anterior Chain ⛓️‍💥

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