Kayla Jones

Laura

Christina

Haeley

Mak Presgrave

Took each rep nice and slow to feel the burn. Killed it!

Jessica

I definitely can’t do anything jumping still but I feel myself getting stronger at squats! 😂

Holy cow that work out lasted me an hour and 15 minutes! This one was intense!!

Maddie

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

Warm Up

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

Mini Band Superset

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
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

Superset

GOAL
Quad burner 

DETAILS 
1. Place feet directly under hips. 
2. Begin by bending the knees and pushing the hips back. 
3. Lower slowly while trying to keep your chest as high as you can. 
4. Stand by squeezing your quads. 
5. Don’t rest at the top and return back to the bottom position. 

CUES
- Squeeze the Quads
- Chest Up
- Knees Forward

Narrow Stance Squats

GOAL
Ankle stability and arch support for healthier…everything 

DETAILS 
1. Stand tall, preferably on a yoga mat.
2. Lift one leg slightly up and in front of you.
3. Stand tall and begin softly hopping on one leg.
4. Think of rebounding by extending your toes into the ground.
5. Soft landing. Repeat and then switch legs.
 CUES
- Stand Tall
- Flex Foot

Single Leg Hops

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Rotational abs for those V-lines

DETAILS
1. Get in a perfect plank position aka feet together, crunch belly button in, squeeze butt with elbows under shoulders. 
2. Begin by dropping the hip to one side maintaining the perfect plank position. 
3. Don’t arch your lower back, instead round it by crunching your abs. 
4. Exhale on the down and repeat side to side. 

CUES
- Crunch Belly Button
- Exhale
- Squeeze Butt

Hip Drops

Core 😈

W3/D4 Lower Body Builder 🏋️‍♀️

Kait

Kelly

Ellie

W1/D1 Upper Body Blast 🔥

Cristen

W1/D2 Leg Killer 😈

W1/D3 Upper Body Pump ✊🏼

Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

W3/D4 Lower Body Builder 🏋️‍♀️

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