Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Dumbbell Romanian Deadlift

Machine Leg Curls

Glute Kickback

Weighted Side Lying Leg Raise

Lay flat on the ground with both feet planted. Make sure you keep your heels glued to the floor. Place the dumbbell on your hips. Push your hips toward the ceiling until you feel your glutes contract. Then return to the floor.

Dumbbell Glute Bridge

Stand in front of a step or bench with your feet shoulder-width apart and hold two dumbbells on your side with a neutral grip. Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench. Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders. Step back down with your left foot, followed by your right foot, to return to the starting position.

Dumbbell Step Up

Body Recomp Phase One: Push

Body recomp phase one: core

Body recomp phase one: pull

Body recomp phase one: full lower

Body recomp phase one: glute / hamstrings

Body Recomp Phase One: Core & Cardio

Body Recompostion Phase One