Lower Body Build: Glutes & quads (7-18-23)
5x/week no cardio • 37m
Equipment (circuit below):
- Stool (optional, for step-ups)
- Chair
- Pillow or towel (for kneeling work)
- Loop band
- Set of moderate weights
- Set of heavy weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/0ggSw2J2WMp39bNHEr4QDG?si=cb500ad80df44621
Circuit 1 & 2:
- Half deadlifts (I used a band + 30lb. Beginners could use 10lb)
- Dropset glute work with band
- Kneeling quads (I used bodyweight)
- Dropset quad work with band
Circuit 3 & 4:
- Step ups (I used bodyweight. Advanced members could use a 10lb or 15lb)
- Dropset band work
- Sissy squats (I used bodyweight. Advanced members could use a 10lb or 15lb)
Up Next in 5x/week no cardio
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Burn: Abs, back, triceps, hamstrings ...
Equipment (circuit below):
- Small Pilates ball or pillow
- Long band
- 1 heavy weight
- 2 moderate weights
- 1 light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/6GtHFDDmdf1vrHg5p60t0m?si=26593690... -
Barre: Glutes, chest, shoulders (7-20...
We now have two options of classes to take on Thursday! Take either Barre or Build+. Both classes are effective, so choose the format that you prefer. In general, Barre is higher rep/more creative, Build + is lower rep/heavier weights/more simple movements.
Equipment (circuit below):
- Heavy we... -
Build +: Glutes, chest, shoulders (7-...
* 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 (see details below...
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