Lower Body Build: Quads, hamstrings, glutes (8-22-23)
5x/week no cardio • 35m
Equipment (details below):
- Heavy weights (variety, see circuit below)
- Access to wall
- Weights to stand on
- Stool
- Pillow
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3KPp34bDtwsEa3ravErt5o?si=a9b025cd22b14a3e
Kneeling HS curl form breakdown: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697
Circuit:
- Prone hamstring curls over stool (I used 25lbs)
- Stool hamstring bridges (set 2 only)
- Sissy squat variations (I used 30lbs)
- Bear taps with feet on stool (set 3 only)
- Rear foot elevated split squat (I used 30lbs)
- Hip thrusts on stool (set 1 only; I used 30lbs)
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Burn: Abs, back, shoulders, chest (8-...
Equipment:
- Small Pilates ball or pillow
- Heavy dumbbells (for chest presses, I used 30lbs)
- 1 light dumbbell (for shoulder work, I used a 5lb)
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist...
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Barre: Quads, hamstrings, biceps (8-2...
Equipment:
- Stool + pillow (if you don't have a stool, stack a few pillows or modify without)
- Moderate weights (I used 10lbs for high-rep bicep curls)
- 1 heavy weight (for hamstring curls and eccentric bicep work, I used a 25lb)
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Build +: Quads, hamstrings, biceps (8...
* 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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