Lower Body Build: Glutes, quads, hamstrings (8-15-23)
5x/week no cardio • 35m
Equipment (circuit below):
- Heavy weights
- Chair
- Access to a wall
- Long band
- Stool + pillow (for hamstring curls, watch the demo below)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UljMytaXVWh9HaYsZc8R6?si=37fef7ae846d4f38
Hamstring curl demo: https://members.evlofitness.com/videos/img-1697
Circuit 1:
- Step up (I used bodyweight)
- Wall slides (I used 1 30lb)
- Single leg hamstring bridge (I used 1 30lb)
Circuit 2:
- Bulgarians (I used 1 30lb)
- Dropset with band
- Wall slides (I used 1 30lb)
- Hamstring curls (I used 1 30lb)
- Sissy squats (I used bodyweight)
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Equipment:
- Moderate weights (for bicep curls and narrow presses, I used 15lbs)
- 1 light weight (for shoulder abduction, I used 5lb)
- Small Pilates ball or pillow
- Access to a wall (optional)
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching...
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Barre: Hamstrings, chest, triceps (8-...
Equipment:
- Long band
- Chair or stool
- Gliders, or wear socks on hard wood
- Heavy weights (for higher rep chest presses, I used 20lb)
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- Small Pilates ball or pillowOptional (explicit) playlist - use a different device to play...
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Build +: Hamstrings, chest, triceps (...
* Build + and Barre work the same muscle groups. Only take one or the other. Both classes will work towards muscle hypertrophy. Build + features heavier lifts for shorter intervals with lighter weight drop sets laced in. Choose the class based on format preference. *
Equipment (details below):
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