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

Rebekah

Another Posterior Chain day comin at ya!

Back, Hamstrings & Glutes 
+
Conditioning 🔥 

Summer is creepin up so let’s get shredded!

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

- Hinge at the hips to lean forward
- Your knees should be slightly bent
-Drop the DBs down to an rdl then 
pull the dumbbells up keeping your elbows close to your body & pulling towards your hips.
- Come down in a controlled motion then stand back up,lock out

Dumbbell RDL to Row

Circuit 1

If you have access to a hip thrust machine, here’s a single leg, Bstance demo. 

Place one foot flat, this will be your working leg & the other leg, extended out on the heel. This is the supporting leg. 

Drive your hips up pushing off of the working leg getting full extension.

Single Leg Hip Thrust *machine

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

Kettlebell Reset Swings

Circuit 2

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Seated Straight Bar Lat Pull Down

Feet should be wide (sumo) stance, push hips back, keep back flat. Chest down. Grab onto the KBs & row them, alternating.

Kettlebell Alternating Gorilla Rows

Circuit 3

Place bar onto your back. Low bar placement, more so onto your traps. Push hips back as far as possible with minimal knee flexion. Keep back flat, then drive hips forward standing up all the way & locking out.

Barbell Good Mornings

Stand to the side of the landmine, in a split squat stance. Lean your weight onto the front leg. Grab onto the landmine (the bar or attachment if you have one) and pull up. Drive elbow to your hip to engage your lats

Single Arm Landmine Row

Circuit 4

P.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!

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

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 🔥🔥

P.Chain ⛓️‍💥

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