Shannon

Ruth

-Barbell back squat 

Superset: 
- Leg extensions
- DB single leg deadlift

Superset:
- Laying leg curls 
- Leg presses

Superset:
- Front Squats
- Dumbbell walking lunges 

- DB Bulgarian split squat

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

DB single leg deadlift

Superset

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes, engaging your hamstrings
- Lower the dumbbell with control
- Focus on the mind muscle connection with your hamstrings

Laying DB hamstring curls

- Keep you back on the pad
- Push through your foot to raise the platform

Leg presses

- Stack your shoulders hips and heels over each other, holding the bar across the front of the shoulders
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB walking lunges (5 each leg)

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

W3/D3  Legs

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

Widdy

Day 4 I’m loviiinnggg this 😍🔥🔥

Valerie

W1/D4  Back, Biceps & Triceps

Tari

Regina Richardson

W1/D5 Chest & Shoulders 60 mins

W1/D6 Cardio

W1/D7 Rest Day

Second workout of the week. It was a tough one

W2/D1 Legs

Elizabeth

Exhausted 😩 but I’m glad I got through it.

W2/D2 Chest & Delts

Challenging but I gotten thru it with the mindset ( I wan muscles ) 🤣 Great One 🔥

Carmen

It was good. My only question is why doing the same exercise in 2 différents superset

W2/D3 Arms & Abs

W2/D4 Back

This was rough but good! I kind of wish some were 3 sets because I had to take a lot of breaks

Jazmine

It was the hardest, but l did it 🦵🏾💪🏾

W2/D5 Legs

W2/D6 Cardio

W2/D7 Rest Day

W3/D1 Chest & Back

W3/D2  Shoulders and Arms

W3/D4  Back, Biceps & Triceps

W3/D5 Chest & Shoulders

W3/D6 Cardio

W3/D7 Rest Day

W4/D1 Legs

W4/D2 Chest & Delts

W4/D3 Arms & Abs

W4/D4 Back

W4/D5 Legs

W4/D6 Cardio

W4/D7 Rest Day

W5/D1 Glutes & Hamstrings

First time with the TRX... it challenge my balance

W3/D3 Legs

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