Heel Elevated Dumbbell Goblet Squat

AI-generated exercise: weighted Bulgarian split squat

Weighted Bulgarian Split Squat

Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Machine Leg Extension

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

Light Back Squat

Sumo Squat (Dumbbell)

recomp: upper push & treadmill

recomp lower glutes & hamstrings

recomp: upper pull, core, & treadmill

recomp lower glutes & quads

recomp core & cardio

recomp upper push & treadmill

recomp upper pull & core

12 Week Body Recomp