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CORE


Muscle Group:
Core
Glutes

Pre Workout Stack:

Spicy pineapple PRE or
Sour gummy with beta alanine

WORKOUT:

5 sets of the 2 exercise:
1. Ankle banded hip lift clams - 20 each leg
2. Cable lateral lunge to abductor lift - 10 each leg
5 sets of the 2 exercises
1. Split leg smith good mornings - 10 each leg
2. Kneeling cable squats - 15-20 reps
5 sets of the 2 exercises
1. Heel lifted single leg RDL - 10 each leg
2. Kneeling banded kickbacks - 25 each leg
Abs (I’ll be doing just 4 exercises 30 seconds each 4 rounds)

INSTAGRAM


Muscle Group:
Legs
Glutes

Pre Workout Stack:
Dragon Fruite PRE

Content for Glutes Exercise

INSTAGRAM
TIKTOK VIDEO

Muscle Group:

Biceps
Triceps
Shoulders
Core

Pre Workout Stack:

Rainbow candy PRE
Citrapeak
Glutamine

WORKOUT:

wrist warmup
Front support hold
vinyasa push ups
overhead single arm wall press
head stands
L handstand holds
wall holds
full handstand

INSTAGRAM

Muscle Group:
Triceps
Shoulders
Chest
Core

Pre Workout Stack:

Blackberry PRE
Citrapeak

WORKOUT:

Shoulder press overhead 3x8
Incline chest press 3x10
Lateral raises 3x20
Tricep push downs 3x12
Front raises 3x12
Push ups 3 rounds AMRAP

INSTAGRAM

Muscle Group:
Back
Biceps
Triceps
Shoulders
Chest
Legs
Glutes
Core

Pre Workout Stack:

Peach Mango PRE
Strawberry Pineapple Sharp
Citrapeak

WORKOUT:

Y Superman (standing)
Hip thruster
10 push-ups + 2 arm rotations
Sumo squat tempo 4-0-1
Push up tempo 4-0-1
Hollow rock
Opposing elbow to knew crunches
Alternating forward lunge with pause
Plank

9 exercises
40 seconds of work 20 seconds of rest
2 sets of each exercise
Then repeat

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