Lower Body Build: Quads & glutes (8-29-23)
5x/week no cardio • 37m
Equipment (circuit below):
- Heavy weights
- Moderate weights
- Loop band
- Pillow or large towel folded
- Chair or bench
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
Circuit 1-2:
- Half deadlifts (I used 30lb + loop band)
- Bridge (I used 30lb)
- Kneeling quad work (bodyweight)
- Banded knee extension
Circuit 3:
- B stance lunges (I used 30lb)
- Band drop set
- Sissy squats
Circuit 4:
- Step-ups (I used bodyweight)
- Sissy squats
Up Next in 5x/week no cardio
-
Burn: Abs, back, hamstrings, triceps ...
Equipment (circuit below):
- Gliders/towels/paper plates (or wear socks on hard wood)
- Light weights
- 1 moderate weight
- 1 moderate/heavy weight
- Long band
- Large bath towel, rolled (or use a small Pilates ball)Optional (explicit) playlist - use a different device to play music if you ar...
-
Barre: Glutes, chest, shoulders (8-31...
Equipment (circuit below):
- Chair or stool
- 1 glider (or wear socks on hard wood)
- Heavy weights
- 1 moderate weight
- 1 very light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/45DlzaUOV9NLM2YY... -
Build +: Glutes, shoulders, chest (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):
-...
31 Comments