Скачать или смотреть Glutes, Hamstrings train with three different variations 🍑🏋️

1st - Variation

warm up
1 round
8 alt shinbox twist
12 alt deep squat t-spine rotations
12 half circles

workout
4 sets each
8 seated rows
8 ea. sa rows
8 straight arm pulldowns
8 ea. kneeling sa lat pulldowns

cool down
1 round, 20-30 sec ea.
wall t-spine stretch
wall shoulder stretch
half cobra

2nd Variation

last leg day of ‘25 so you know we went out on a bang 😮‍💨❤️‍🔥 who else is ready for the new year?? ✋🏼

my team is running our 6th New Years ELEVATE challenge starting Monday, January 5th for the next 6 weeks — tailored workouts, macro counting guidance, habit tracking, community support, cash prizes & MORE!

comment “challenge” for more info 👀

the workout:
1. db RDLs (4x8-10)
2. belt squats (4x6)
3. db split squats (4x8 each)
4. lying leg curls (3x12)
5. seated abductions (3x15)

3rd Variation

Today’s workout highlights🍑
Just 5 exercises… but they burned 🔥😈
Isolation/activation work and heavy exercises 💪