Stephanie

Nina

Need modifications for knee issues. Thanks

Denisse Fisher

Sarah

Karen Jensen

Karen

Sandy

Krystal West

Julie

Kiki

Geovana

Amanda

Denise

Lauren

Lora-lea

Larissa

Sher

Salima

Mike Metzger

Not good when the muscles are cramping during the workout 🥵🥵

Carol Kearney

Mckenzie

Selma

Holly

sabrina de la Rosa

Tish

Sam is muh gurl! Been doing these different programs for over a year and I’ve never been so strong! Let’s get it!!

Lauren Richards

RunDominican

Great leg workout; just still disappointed that weight can’t be tracked on here yet.

Micaela

Joni Oswald

Anette Jiglau

Avery

Trisha

Monique

Amazing🌷🔥🌟💪 Thank you a lot🙏🙏🙏

Elena

Tyler

This was so good! This program is great so far - it's definitely getting out of my gym rut and making me work harder. 😄

Bethany

Rachel

Terri

Tina

Laura Brown

I love these workouts I can definitely tell my body is switching out of the Plato phase

Bailey

Brooke

Victoria

Lorena

Alyssa

These workouts are kicking my ass! Love them ❤️

Staci

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Lower Body Strength [Glutes, Hamstrings, Quads, Calves]: 

1. Back Squat: 4S/5-7R [+1 warm up set]

2. Front Squat: 3S/6-8R [+1 warm up set] 

Compound Set: 
3A. Banded Dumbbell Romanian Deadlift: 3S/10R, 8R, 6R
3B. Dumbbell Step Ups: 3S/10R, 8R, 6R each side 

Compound Set: 
4A. Barbell Glute Bridge: 3S/8-10R 
4B. Dumbbell Reverse Sprinter Lunge: 3S/6-8R each side 

Compound Set: 
5A. Seated Calf Raise: 3S/10R
5B. Barbell Walking: 3S/10R total 

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R 
Tempo: power
Modification: Smith machine back squat

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack.
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core. 
- push your hips back, bend your knees [and push them out] as you lower into a squat. 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath. 
- chest should be upright and facing forward throughout each rep. 
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press.

Barbell Back Squat

Warm Up Set: 1S
Rep Range: 6-8R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice so you are able to refer back and track your progress.

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: no band, kettlebell Romanian deadlifts

Set Up: 
- loop a large loop band around a rack [or something sturdy]
- position dumbbells out in front of the band. 
- face away from the rack and step into the band
- position the band at your hips and step forward until you can feel the tension of the band pull you back. 
- plant your feet firmly on the ground, use tripod grip, to secure your feet to the ground. 
- depress your scapula and contract your lats to keep the dumbbells close to your body 
- tuck your chin and keep your head, neck, and spine in line. 

Execution: 
- push your hips back and lower your dumbbells towards the ground 
- as your dumbbells pass your knees bend slightly them slightly and push your hips back as far as they will go. 
- when you’ve reached a full stretch in your hamstrings and glutes [~dumbbells lowered to mid shin/just below your knees] drive your feet through the ground - push your hips in as you raise your torso back to the upright position. 
- contract your glutes at the top of the rep

Banded Dumbbell Romanian Deadlift

Rep Count: 10R, 8R, 6R each side 
Tempo: steady 
Modification: no weight, lower bench/box.

Set Up: 
- grip a dumbbell in each hand and stand in front of a box or bench. [neutral grip on the dumbbells, palms facing in]
- bend one leg and plant your foot up on the bench or box. 
- contract your lats to help keep your dumbbells close to your sides
- drive your ribs down and brace your core

Execution: 
- press down through the top foot and extend your leg as you step your back foot up to meet the top foot on the top of the bench. 
- plant the back foot on top of the bench and pause to stabilize. 
- keep the original foot planted on the top of the bench and step the other foot back down to the ground with control 
- pause to stabilize at the bottom of the rep before continuing reps. 
- keep your chest upright and spine neutral throughout each rep. 

-

Dumbbell Step Ups

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell glute bridge.

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in each hand and stand with feet together. 
- tuck your chin and keep your head, neck, spine neutral. 
- drive your ribs down and brace your core. 

Execution: 
- keep one foot planted on the ground and step the other foot back
- as you step back bend both knees, push your hips back, and lower the dumbbells on either side of your front leg. 
- as you lower the dumbbells lean your torso forward, towards your front leg [keep spine neutral] 
- lower until you reach a 90 degree angle in your front leg [or until your back knee taps the ground] 
- press your front foot through the ground, step your back foot forward, and raise your torso as you return to the standing position with feet together
- do all reps on one leg before moving to the other leg.

Dumbbell Step Back Sprinter Lunge

Rep Count; 10R
Tempo: steady
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell with no weight/appropriate weight
- grip the barbell just outside shoulder width and pull yourself under the bar
- secure the barbell to your mid/high back, drive your elbows down [lats engaged]
- lift the barbell off the rack and step forward

Execution: 
- begin with feet together
- slowly step one foot forward and plant it on the ground in front of you. 
- bend both legs and lower into a split squat position [90 degree bend in both legs- or until back knee taps the ground]
- drive your feet through the ground and step the back foot forward and immediately into the next rep. 
- keep your chest facing forward throughout
- stabilize between reps if needed.

Barbell Walking Lunges

Time: 1 minute
Tempo: steady 

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench. 
- push your chest/hips into the bench and grip the sides of the bench with each hand. 
- bend your legs in a 90 degree angle, flex your ankles 

Execution: 
- drive through your heels as you lift through your glutes and extend your legs 
- when your heels are in line with your glutes, contract your glutes. 
- as you lower your legs bend them back to the 90 degree angle at the start of each rep.

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

W1/D2  Lower Body Strength [glutes,quads,hamstrings,calves]

Rachelle

Jorge

W1/D1 Upper Body Strength [chest, back, shoulders]

I really like this workout because it was so different. I don’t usually focus on accessory muscle days. I really like the Turkish get ups. Lots of focus on core stability in this workout. Loved it! My arms/shoulders are on fire 🔥💪

Jenn

Michelle

W1/D3 Accessories [biceps, triceps, core]

Audrey Cadena

W1/D4 Upper Body Hypertrophy [chest, back, shoulders]

Tough one but loved that triset at the end.

Don’t underestimate this workout 🫣 thinking the lower weight because of higher reps would be a cake walk….🤣 sike!

Haley Kadish

W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W1/D6  Full Body

W2/D1  Upper Body Strength [chest, back, shoulders]

This is a crazy ass workout and I loved it .. today not sure about tomorrow when I can’t walk lol

W2/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

I HATE the hanging bent leg raises. 🤬 I can do HARD things!! 🤢

W2/D3 Accessories [biceps, triceps, core]

I’m wondering if the pull ups /push up should be a super set like the first week? Or if the first week should be separated out. Or this is intended how it is?

Wendy

W2/D4 Upper Body Hypertrophy [chest, back, shoulders]

Holy smokes 😫 that snuck up on me!!! 🔥

Serena

Kathryn Whitten

W2/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

I wasn’t expecting much with this but it got me!

Kailey

The walk was 🔥☄️
Would love a more detailed demonstration if you could. Thanks in advance

Jagriti Bisht

W2/D6  Full Body [or optional rest day]

W3/D1 Upper Body Strength [chest, back, shoulders]

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Glad I came back to these! Great lower body.

W3/D2  Lower Body Strength [glutes, quads, hamstrings]

That was rough. I skip the Turkish get ups because of spine surgery I had two yrs ago. That one seems to aggravate my back

W3/D3 Accessories [biceps, triceps, core]

My arms stopped functioning on the half arnold/OHPs….ha! 💪🏻 pushed thru but im toasted!

W3/D4 Upper Body Hypertrophy [chest, back, shoulders]

45 sit-ups 2 mins never been able to do that consistently 👏👏👏

This workout was the best🔥🔥🔥 had me drop to my knees a couple times🥵🥵

W1/D2 Lower Body Strength [glutes,quads,hamstrings,calves]

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