Mitch

Carla

We’re workin all the muscles on our back side today with our posterior chain day💪🏽 Glutes, Back & Hamstrings. Let’s push some legal weight!!!

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 1

Squat down to position your hands onto the bar. Drop hips, retract shoulder blades & keep back flat. Keep chest up.

Hex Bar Deadlift

Using a Landmine (or placing a barbell against the corner), grab a V-grip attachment. Push hips back into a hip hinge, torso almost parallel to the ground, pull elbows back (towards your hips) squeezing your lats.

Landmine rows

Circuit 2

The hip thrust + kas is a superset. Do 8 full thrusts & go straight into 8 partial reps (kas)

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Kas hip thrust means partial reps. Drop hip down half way and come up to full hip extension. Keep the tempo slow for mind + muscle connection

Kas Hip Thrust

In a half kneeling position, grab onto the handle, palms down. As you pull towards your body, rotate to a neutral grip & think of pulling your elbow to your hip, keeping it a low pull.

Single Arm Half Kneeling Cable Row

Circuit 3

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Push hips back & let the rope pull your arms up to stretch your lats before pulling the rope down to your hips. Stand up straight as you pull the rope down

Rope Lat Pull

Circuit 4

Posterior ⛓️‍💥 Chain

Core + Conditioning

Shoulders & Abs

Strength💪🏽Full Body

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Sheila Calvo

Shoulders & Quads

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

Salute the Glutes

Dumbbells ONLY!

Arms & Abs

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Posterior ⛓️‍💥 Chain

Community

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