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WEEK 4 DAY 1 • 19s

Up Next in WEEK 4 DAY 1

  • HIP THRUSTS (4X12)

    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 -10lbs plates on each side
    Intermediate: 15-45lb plates on each side of t...


    Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modification: drop the weight!


    Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...