*Warm-Up 

Gym & Home Workout

(G) Gym
(H) Home

EXERCISE 1

(G & H) Goblet Squat
Sets: 3 | Reps: 8

EXERCISE 2

(G) Gym (SS) Superset

(G) Back Hypers

Sets: 3 | Reps: 10

(SS - go into the next exercise)

(G) Split Squat
Sets: 3 | Reps: 8 (each)

(H) Home (SS) Superset

(H) Reverse Hypers (Frog Stance)

Sets: 3 | Reps: 10

(SS - go into the next exercise)

(H) Split Squat
Sets: 3 | Reps: 8 (each)

EXERCISE 3

(G) Gym (SS) Superset

(G) Cable Squats

Sets: 2 | Reps: 10

(SS - go into the next exercise)

(G) Cable Reverse Pull Throughs

Sets: 2 | Reps: 10

(H) Home (SS) Superset

(H) Resistance Band Squat
Sets: 2 | Reps: 10

(SS - go into the next exercise)

(H) Band Reverse Pull Throughs

Sets: 2 | Reps: 10

EXERCISE 4

(G) Gym (SS) Superset

(G) Abductor machine

Sets: 2 | Reps: 12

(SS - go into the next exercise)

(G) Adductor machine

Sets: 2 | Reps: 12

(H) Home (SS) Superset

(H) Seated banded abductor
Sets: 2 | Reps: 20

(SS - go into the next exercise)

(H) Bench adductor lift

Sets: 2 | Reps: 10-12

EXERCISE 5

(G) Constant tension ½ rep hip thrusts

Sets: 2 | Reps: 15

(H) Banded bodyweight hip thrusts

Sets: 2 | Reps: 15

EXERCISE 6

(G & H) Iso v-hold

Sets: 1 | Reps: AMRAP

🎉CONGRATS on finishing
Day 1 of Week 1 - Awesome job! 💪

YOU ROCK!

See you tomorrow for Day 2.