Dumbbell Sump Deadlift

Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform. Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes. Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.

Machine Hip Thrust

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Machine Leg Curls

Banded Rainbows

Mini Band Clamshell

Body recomposition phase two: core

Body recomposition phase two: pull

Body recomposition phase two: full lower

Body recomposition phase two: glute / hamstrings

body recomposition phase two