Lower Body Build: Quads & hamstrings (5-9-23)
4x/week with cardio • 35m
Equipment (details below):
- Heavy weight
- Weights to stand on
- Chair or bench
- Access to wall
- Stool or step + optional pillow
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UXFKuovqMafAvXXR5G01h?si=558dea0837ff4628
Kneeling HS curl form breakdown: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697
Circuit:
HS chair bridges or kneeling hamstring curls (I used 25lbs)
Seated HS banded heel pulls (I used 30lbs to secure my band)
Sissy squat variations or wall sits (I used 30lbs)
Up Next in 4x/week with cardio
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Burn: Abs, back, glutes (5-10-23)
Equipment:
- Ball or pillow
- A small pillow or rolled bath towel
- 1 heavy weight (for bridges + half deadlifts. I used 30lb)
- Loop band (optional, but encouraged)Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/p... -
Cardio Burst (5-10-23)
High impact, high intensity class. Wear tennis shoes
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weight
- Pilates ball and/or pillow
- Access to a wall (optional)
- Chair or bench
- Optional wrist weights or extra light weightOptional (explicit) playlist - use a different device to play music if you are watching f...
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