Elevated Toe Deadlift

In & Out Crunches

Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders. Sink down into the squat, keeping your elbows inside the track of your knees. Push through your heels while keeping your chest up and return to the starting position.

Kettlebell Goblet Squat

Place your legs on the platform with your feet at shoulder width. Release the weight and extend your legs fully, without locking your knees. Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.) Raise the weight back to starting position.

Machine Horizontal Leg Press

Hydrant To Donkey Kick

Bear Oblique Twist

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

Pilates- Side Lying Inner Thigh Leg Lift

Body recomp day one: push

Body recomp day two: glute / ham

Body recomp day three: core

Body recomp day four: pull

Body recomp day five: full lower

body recomposition phase three

Circuit