Develop the v-taper with lat work, round shoulders & retraction. Build the glutes with hip hinging & side booty externally rotation. Progressive overload each week - adding more tempo reps, weight + holds.

Pick any days you want. Rest if your body needs it. I usually do 3 days on. 2 off. Fit it into your lifestyle.

Intermediate. Start with the Stronger at Home if you’re a beginner.

Keep your protein intake high & feel each exercise.

Dumbbells, booty bands, resistance bands with bands *with or without handles*. A bench and barbell are programmed but you can swap for the couch and dumbbells.