christina griffith

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
-Repeat on opposite side 
- Complete desired reps

ALT Dumbbell Forward Lunge

- Begin with bar in your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff Legged RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat

Cable pull through

W1/D1 Lower Body  | Strength Day

Omg I’m so sore already!! It was a great workout.

Britney

W1/D2 Upper Body

W1/D3 Endurance Day | Cardio

My legs are still burning from the last workout!!

W1/D4 Lower Body | Quad Work

W1/D5 Endurance Power Day

W1/D6 Upper Body | Push-Pull Day

W2/D1 Lower Body Strength Day

Definitely shaking when I finished that one. 🔥

Marcheta McKinley

W2/D2 Upper Body + Core

W2/D3 AMRAP

W2/D4 Lower Body Day

W2/D5 Endurance Power Day

W2/D6 Upper Body Pull Day

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Day

Did 4 rounds in 35 min. Enjoyed this circuit!

Hannah

W3/D5 Endurance Power Day

W3/D6 Upper Body Pull Day

W4/D1 Lower Body Day

Definitely underestimated the plank taps today....it's been a minute since I've done those.

W4/D2 Upper Body + Core

W4/D3 Active Recovery Cardio

This workout KILLED me! In a good way 😜

Morgan

W4/D4 Lower Body Day

W4/D5 Endurance Power Day

W4/D6 Upper Body + Core

W5/D1- Lower Body Day

W5/D2- Upper Body + Core

W5/D3- Active Recovery Day

W5/D4-Lower Body Day

W5/D5-Endurance Power Day

W5/D6-Upper Body + Core

W6/D1- Lower Body Strength Day

W6/D2- Upper Body + Core

W6/D3- Active Recovery Day

My legs and glutes are definitely going to feel that one. 🔥

W1/D1 Lower Body | Strength Day

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