Jennifer

Ayla

Ivana

Sofia

Taylor

I liked it, but tbh am more of a fan of upper body workouts. 
This was fun, specially the row ergometer. It takes coordination and it's something I seem to be lacking of today

MARIANA

Beck

My gym is more of a fitness room and there is only basic gym equipment. Perhaps having modifications to do if you don’t have certain equipment. As of now I try to improvise. Ex. Doing back extensions on a stability ball instead of the back extension machine that I do not have.  Love the program 💪

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

First full workout since breaking my femur and it was perfect!

Madeline

After a week and a half out from sickness, this workout felt amazing. Going to go pass out now.

Legs are shaking bad, maybe more ab focus to balance

Emily

I started the program from shot amount of time but I can tell it is very complete and with great workouts. I will continue for sure ❤️

Anna

Couldn’t finish the leg curls and had to switch rowing for incline walking. Legs will be shaking until tomorrow

Four

Legs are on fire! Just what I needed! I love this feeling!

Briana

Missy

taya

Salsa

Dustie

Tishana

Holly Graves

Haven’t trained legs in a while so was pretty fatigued straight after those Bulgarian splits and cannon ball squats! Finished it though! ☺️👊🏼

Indigo

Ashley

Julia

I made it! Never had the chance to use the rowerg and OMG I think I did it wrong but still got me sweating and excited!!!

Instant favorite… simple but not easy! I’m dead 🥵

Alex

Wow! I’m loving how these workouts are making me feel. So grateful for this challenge already!

Casey Reed

🎶I remember, I remember when I could feel my legs 🎶

Kayan

Becky Cole

Krista

Annamaria

Erin

My legs are on fire. Had to change some things up again since my gym doesn't have a thing for back extensions for some reason. But felt good.

Kati

Absolutely brutal. 10/10 the leg day I didn’t know I needed 😅

Ciara

Danny

Woof 🥵 can’t wait to eat some pancakes after this one 😅

Linny

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🐶🐶🐶🐶

Rachel Flores

Holyyyyy. My legs are noodles.. but that rowing ending was my fave 💪🏼

Bianca

Look forward to the cowboy after a long ride walk tomorrow!

Michelle

Sweating! That was a good one! - hope I can still walk!

Bahahaha I got really cocky during those Bulgarians and now I’m walking funny…solid leg day!!!

Deb Livingston

Holy hell. Do we all think 12 min is acceptable for an AMRAP??? 💀☠️💀☠️👍🏼

Jessica Rexroat

Tory

brittney

GOAL
Stack that bottom, work on positioning and get steel cut glutes and hamstrings

DETAILS
1. Like you’re doing a regular back extension, but squeeze at the top and bend the knees.
2. Get a stacked position where the shoulders are back, ribs are tucked and butt is squeezed. 
3. Maintain this position for as long as possible as you hinge down into a back extension.
4. Repeat and squeeze from your hamstrings and glutes to rise. 

CUES - Ribs Tucked
- Squeeze Glutes

Bent Knee Back Exensions

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

GOAL
Static hold to develop the isometric core strength 

DETAILS
1. With the back extension hip pad just below the hips, face up. 
2. Squeeze butt, tuck pelvis. 
3. Reach overhead for added challenge. 
4. Try to focus on maintaining a perfect line in the back. 
5. Hold for max effort. 

CUES 
- Sternum Up
- Squeeze Butt
- Tuck Pelvis

Flip on Back Extension

Trunk Work

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

12 Min AMRAP

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

Superset

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

W1/D2 Lower Body Burn 😮‍💨

So appreciate hearing you speak from the heart

Loved the honesty and authenticity!  Keeping it real and letting everyone see life happens and everyone can do this no matter where they are at this point in time.

Faralex Sauther

Prep for Health is Wealth

jeanette

The confirmation and validation is always right on time💪🏼 love the direction this is going ‼️

Daisha

“Trying to always outwork my low self esteem” hit me really hard. So important to dig into that. Thank you, Momo

The Right Direction

Olivia

Wooooo!!!
This was awesome! Im completely glad I made it today and looking forward to tomorrow ;)

W1/D1 Upper Body Inferno 🔥

Kelly

W1/D3 Upper Body Pump 💪🏼

Huda

Those all around the world were deadly!!!

This was super cool! Looking forward to tomorrowwww

W1/D4 Full Body Fire ⛽️

I love everything about your words! Specific the water topic in the end. It’s so fckng necessary to put clear healthy water in our body. Fundamental things. Thanks for sharing these words 🙏🫶

Manu

Please post some of the videos you referenced? Thx!

Nora

10 Steps to a Healthier You

Loved it! Tomorrow my back will be so much stronger

W2/D1 Upper Body Werk 🥵

Ended up lowering the weight on the leg press. I had a better range of movement AND was able to finish all the reps. It was really humbling

W2/D2 Lower Body Torch 🔥

W2/D3 Death by Upper Body ☠️

Amanda

W2/D4 Full Body Fatigue 😮‍💨

It's literally exactly the message I've been needeing to hear. Can't believe how aligned your message is with my current journey. Thank you!! 🙏👏✨️

Jessica

This really helped me ❤️ Thank you for being vulnerable and relatable. Definitely appreciate the wise words and perspective.

Jenna

I really appreciate you taking the time to share all of this with us. It really shows how much passion you have & how much you care about us. I’ve resonated A LOT with the struggles & solutions you’ve shared over time since I’ve joined your app when it launched. All of the things you share about spirituality & alignment is so real and it’s so nice to know I’m not alone in that. A lot of people around me it’s kinda like in one ear & out the other. Makes me feel seen that you share similar valuess. So glad you’d been regaining your health back’

a full rant…

Doing this with the New taylor's album was SO GOOD.
Had so much anger and it allowed me to lift heavier

Repeating the week because I couldn’t finish it last week, but I tried to do it with higher weight 🤌

Yana

Mercedez

W3/D1 Upper Body Pump 💪🏼

Tomorrow it will be extra fun to try and walk around 🤣
I loved it!

W3/D2 Lower Body Inferno 🔥

W3/D3 Upper Body Power 😈

Alyssa

W3/D4 Full Body Funky Fresh ❄️

I added 5 sets of 30 sec sprints to top it off 🔥

Nasha

Deceptively good, added 5 min row for a little spice at the end

Thanks for the Valentine’s Day pump😛💘

Darian

W4/D1 Upper Body Power ⚡️

Ezweezy

W4/D2 Lower Body Burnin' 🔥

Katherine

W4/D3 Upper Body Werk 🥵

Took me a few times but got it done! Loved this challenge bro. Keep em coming! 🔥💪🏽

W1/D2 Lower Body Burn 😮‍💨

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