Let's warmup & then get right into the workout of the day, excited to grow with you today!

Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates...

Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates on each side of the ...

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell
...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 10-20lbs

Intermedia...

Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!