Please sign in to access this program
This program is only available for registered users.
Trap Bar Deadlift
This program is only available for registered users.
Session expired
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.
Trap Bar Deadlift
BB Squat Heel Elevated Tempo
Elevate heels on small plates, big breath in, brace core, pull bar down on shoulders, feet position either shoulder width or slightly wider, while hips move back slightly push knees forward tracking over toes with 3 count down
Goblet Squat
The squat is the KEYSTONE of you ripped body. It’s fantastic for legs, butt, back, and core. In fact, for my first competition, the squat and deadlift were ALL I used to get my abs in shape.
The kettle bell goblet squat is a great way for you to squat at home when you don’t have access to a squat rack or barbell.
Instructions
Hamstring Curls (Flexion)
Drive hips into pad, ensure full range of motion, keep feet neutral with toes pointing straight down
BB Hip Thrust Kas
Feet just outside shoulder width and 90 degree angle at top position (lockout), brace core, eyes looking forward with chin slightly down, drive hips up to lock out at top, squeeze glutes, lower for 1/4 rep, complete the set performing just 1/4 reps at the top.
Leg Extension
This is another isolation exercise for your quadriceps / thigh muscles at the front of your thigh. Use this as a supplement to squats / sissy squats.
Instructions
Dead Bugs
With band around a pole, grab band with both hands, lie on the floor, back flat at all times, breathe in and lift both knees and perform alternative toe taps. Exhale as lower foot and inhale and bring foot back up.
DB Romanian Deadlift
Begin with slight bend in knees, brace core, push hips back as far as you can, lower dumbbells to upper shins
DB Goblet Squat Heel Elevated
Elevate heels on small plates, hold one end of the dumbbell (top) with both hands, head up, core braced as you squat
DB Glute Bridge Kas
Feet just outside shoulder width and 90 degree angle at top position (lockout), brace core, eyes looking forward, chin slightly down, drive hips up to lock out at top, squeeze glutes, lower for 1/4 rep, complete the set performing just 1/4 reps at the top.
DB Split Squat Heel Elevated
Front heel only on plate, push front knee over toes and back knee to ground, keep chest up as you lunge
Dumbbell Hamstring Curl