- Hold the dumbbell with both hands in front of you
- Bend and the hips and knees coming down until you reach 90 
- Push through your heels engaging your quads and glute to come up
- Keep your chest high throughout the movement

A1:Front squat

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

A2: Reverse lunges

- Place your hands in front of you with your legs extended
- Walk your self out all the way to a high plank position
- Walk back to the initial position keeping your core tight

B1: Walkout

- Hold the dumbbells just above your shoulders
- Flex at your hips and knees coming down for a squat
- Make sure you keep you chest up and core tight
- Push through your heels to come up
- As soon as you come up press the dumbbells up
- Use the momentum going up to press the DB's up

B2: Thruster

- Lay on the floor with your legs at 90 
- Push through your heels raising your glutes
- Squeeze your glutes at the top

C1: Glute bridge

- Place the band above your knees
- Lay on the floor keeping you upper body supported by your forearm
- Raise your knee engaging your abductors and glutes
- Extend your leg

C2: Clam Leg Extension

- Keep your chest up
- Come down until you reach 90 
- Hold for three seconds
- Drive-up engaging your quads and glutes

D1: Paused squat

- Flex at your hips and knees coming down performing a squat
- Come up slightly and go straight back down without extending your legs
- Keep your chest up and your core tight

D2: Pulsing squat

- Take one leg back
- Bring your back leg down until both legs are at 90 degrees
- Push through your front leg
- Keep your chest up

D3: Split squat

Lower Body
W2 S5

Max Weight / Strength Test
*Optional Day1*

Great workout! I can’t wait to follow this plan!

Rebecca

Upper Body
W1 D1

Kayhlia

Lower Body
W1 D2

Paola

Lauren

Full Body 
W1 D3

Upper Body
W1 D4

Lower Body
W1 D5

Upper Body 
W2 S1

Great session, thank you! Those double squat jumps at the end are a killer!

Lower Body W2 S5

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