Glutes & Hamstrings Kas Glute Bridge – 10 reps – 5 sets Sumo Deadlift – 10,10,8,8 reps Reverse Lunge – 8 reps each leg – 4 sets Bulgarian Split Squat – 8 reps each leg – 3 sets Cable Kick Back – 10 reps each leg – 4 sets Hip Abductors – Max reps (until …
Glutes & Hamstrings Hip Thrust with Pulse – 8 reps(not count pulse) – 5 sets Sumo Squat – 12,12,10,10 reps Reverse Lunge – 8 reps each leg – 4 sets Bulgarian Split Squat – 8 reps each leg – 3 sets Banded Kick Back – 10 reps each leg – 4 sets Banded Hip Abductors …
Shoulders & Back + Abs Shoulder Press – 8 reps – 5 sets Upright Row – 10 reps – 4 sets Lateral Raises – 12 reps – 4 sets Superset with Reverse Flies – 12 reps – 4 sets Single Arm Bent Over Row – 8 reps each arm – 4 sets Lat …
Shoulders & Back + Abs Shoulder Press – 8 reps – 5 sets Upright Row – 10 reps – 4 sets Lateral Raises – 12 reps – 4 sets Superset with Reverse Flies – 12 reps – 4 sets Single Arm Band Row – 10 reps each arm – 4 sets Band Pull …
Full Body Lift Walking Lunges – 20 reps – 4 sets Superset with Bent Over Row – 12 reps – 4 sets Dumbbell Deadlift – 12 reps - 4 sets Superset with Push Ups – 12 reps – 4 sets Bicep Curls – 12 reps – 4 sets Superset with Tricep Push Ups …
Full Body HIIT Perform each exercise back to back only resting between rounds – 5 rounds Side Squat Variation – 10 reps (count each squat up) Half Burpee Press – 12 reps Push Up Rows – 10 reps Jump Squat Press Out – 15 reps Plank Pull Through – 20 reps Side Squat Variation …
Quads & Calves + Abs Back Squat – 14,12,10,8,6 reps Heel Elevated Goble Squat – 12 reps – 5 sets Split Lunge – 10 reps each leg – 4 sets Leg Press – 12 reps – 4 sets 5. Squat to Calf Raise – 10 reps – 4 sets Superset with Calf Raise – …
