Back spasmed today during deadlifts, so I had to stop early stretch. I’ll try again tomorrow :)

Stephanie

Options: jump rope, stairmaster, treadmill, bike

Stairmaster

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

Hip abductors

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallell and extend you legs to come back up

Goblet Squats

- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.

One Leg Deadlifts Right

One Leg Deadlifts Left

Curtsy lunges with kettlebell or dumbbell

Circuit 1

- Have a bench across your upper back, keeping your upper body rigid with abs engaged
- Place a dumbbell or weight plate on your hips
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes

Hip Thrusts

- Place your back leg on an elevated surface 
- Hold the dumbbells by your sides keeping your chest up
- Lower your back knee until both legs are at 90 degrees
- Come up engaging your glute

Split Squats Right

Split Squats Left

- Step back and bring your knee down
- Reach 90 degrees with both legs
- Push through your front leg bringing your knee up towards your chest

Lunge Step Ups

Circuit 2

- Hip-width stance
- Hands just outside of hips
- Full grip on the bar
- Shoulders slightly in front of the bar
- Lumbar curve maintained 
- Hips and shoulders rise at the same rate
- Bar moves over the middle of the foot 
- Heels down
- Complete at full hip and knee extension

Deadlifts

Squats

Narrow squats

Sumo squats

Circuit 3

- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, en

Leg Extensions

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall Sit

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jump Squats

Stability ball hamstring curls

Circuit 4

Jump rope

W4/D2 Lower Body 🏋️‍♀️

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

W4/D2 Lower Body 🏋️‍♀️

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