Lower Body Build: Glutes, quads, hamstrings (10-31-23)
5x/week no cardio • 36m
Equipment (exercises below):
- Heavy weights
- Stool
- Pillow
- Chair
- Access to a wall
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519
Exercises:
- Stool hip thrust (I used 1 30lb)
- Matrix (I used bodyweight)
- B stance lunges (I used 30lb)
- Stool hamstring curl (I used 30lb)
- Stool lunge (I used 30lb)
Up Next in 5x/week no cardio
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Equipment:
-Ball
-1 light weight or 1 light weight + wrist weight
-1 set moderate weightsOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6DzQPLuTBltnYlfMRXAsSz?si=4683c05a4150447d
Exercises:
-Side plank... -
Barre: Quads, upper back, chest (11-2...
Equipment (exercises below):
- Moderate weights
- Loop band
- 1 heavy weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3v36wf1BW8QktLJYCpjg2H?si=6a2507ea815e42fa
Exercises:
- Standing quad work (bodyw... -
Build +: Quads, upper back, chest (11...
* 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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