Канал: Amber Roberson

Hipthrusts with pulses

Hipthrusts with pulses

Hip extensions (upper glutes)

Hip extensions (upper glutes)

Romanian deadlift with dumbbells

Romanian deadlift with dumbbells

Bent over row

Bent over row

Preacher curl (biceps)

Preacher curl (biceps)

Knee raises on Roman chair

Knee raises on Roman chair

Seated row

Seated row

Seated calf raise

Seated calf raise

Rear delt cable crossover

Rear delt cable crossover

Lat raises on cable machine

Lat raises on cable machine

Front raise with ropes on cable machine

Front raise with ropes on cable machine

Angled Leg kickbacks (upper glutes)

Angled Leg kickbacks (upper glutes)

Fire hydrants

Fire hydrants

Foot elevated lunge

Foot elevated lunge

In-n-out (abs)

In-n-out (abs)

Single arm row

Single arm row

Frog pumps

Frog pumps

Incline flys with dumbbells

Incline flys with dumbbells

Walking lunges

Walking lunges

Goblet Squat with 2 second pause

Goblet Squat with 2 second pause

Shoulder press with barbell

Shoulder press with barbell

Body weight squats glute and quad variation

Body weight squats glute and quad variation

Skullcrusher

Skullcrusher

Hamstring curls on stability ball

Hamstring curls on stability ball

Reverse Flyes on TRX bands

Reverse Flyes on TRX bands

Lateral Raises on TRX bands

Lateral Raises on TRX bands

Calf raises with barbell

Calf raises with barbell

Goblet squat with plate

Goblet squat with plate

Bench press

Bench press

Dips

Dips

Pull-ups

Pull-ups

Chin-ups

Chin-ups

Single leg deadlift

Single leg deadlift

B stance squat

B stance squat

Single leg glute bridge

Single leg glute bridge

December 15, 2022

December 15, 2022

1 1/4 squat (glutes)

1 1/4 squat (glutes)

Rainbows (glutes)

Rainbows (glutes)

Front raise (shoulders)

Front raise (shoulders)

Front raise to open (shoulders)

Front raise to open (shoulders)

Hyperextensions with pulses

Hyperextensions with pulses

Single arm lat pull-down on cables

Single arm lat pull-down on cables

Single legged lying hamstring curl

Single legged lying hamstring curl

Hip abductions

Hip abductions

Squats (Glute dominant)

Squats (Glute dominant)

Squats (Quad dominant)

Squats (Quad dominant)

Wall sit

Wall sit

Leg press

Leg press

Push-ups

Push-ups

Military Push-ups (Triceps)

Military Push-ups (Triceps)

Russian Twists (Abs)

Russian Twists (Abs)

Knee tucks on medicine ball (Abs)

Knee tucks on medicine ball (Abs)

Modified Pull-ups

Modified Pull-ups

Leg Extensions

Leg Extensions

Lateral Jumps

Lateral Jumps

Butt Kickers

Butt Kickers

Jumping Jacks

Jumping Jacks

Hip thrusts

Hip thrusts

Hip thrust pulses Glutes

Hip thrust pulses Glutes

Leg kickbacks with bands Glutes

Leg kickbacks with bands Glutes

Lateral walks Glutes + Quads

Lateral walks Glutes + Quads

Frog hops Cardio

Frog hops Cardio

Toe touches Cardio

Toe touches Cardio

Squats with dumbbells Glutes

Squats with dumbbells Glutes

Split squat pulses Glutes

Split squat pulses Glutes

Goblet squat Glutes

Goblet squat Glutes

Shoulder Press with dumbbells

Shoulder Press with dumbbells

Jumping squats Cardio + legs

Jumping squats Cardio + legs

Modified leg raises Abs

Modified leg raises Abs

Mountain climbers Abs

Mountain climbers Abs

Toe touches 2 levels Abs

Toe touches 2 levels Abs

Lateral raise shoulders

Lateral raise shoulders

Bent over lateral raise shoulders

Bent over lateral raise shoulders

Isolated bicep curl on cables

Isolated bicep curl on cables

Tricep pull down with rope

Tricep pull down with rope

Modified V-Up Abs

Modified V-Up Abs

Flutterkicks Abs

Flutterkicks Abs

Side Planks

Side Planks

Bent knee dips off bench

Bent knee dips off bench

Elevated pushups

Elevated pushups

Glute bridge with bands

Glute bridge with bands

Clamshells

Clamshells

standing leg kickback with bands

standing leg kickback with bands

Stationary lunge

Stationary lunge

Squats with bands

Squats with bands

Inverted Row on smith machine

Inverted Row on smith machine

Bulgarian squat

Bulgarian squat

Cable flys

Cable flys

Incline dumbbell press

Incline dumbbell press

Zottman curl

Zottman curl

Tricep extension with dumbbells

Tricep extension with dumbbells

Hammer curl

Hammer curl

Isolated lying hamstring curl on cables

Isolated lying hamstring curl on cables

V Ups

V Ups

I Y T on Incline

I Y T on Incline

Overhead press on machine

Overhead press on machine

Inverted pushup on bench

Inverted pushup on bench

Walkouts

Walkouts

Barbell hipthrust

Barbell hipthrust

Sumo squat on tip toes

Sumo squat on tip toes

mountain climber in plank

mountain climber in plank

hollow static hold

hollow static hold

hip raise hamstring curl on stability ball

hip raise hamstring curl on stability ball

1 arm cable row

1 arm cable row

mountain climbers on medicine ball

mountain climbers on medicine ball

Sumo squat with barbell

Sumo squat with barbell

lat pulldown

lat pulldown

opposite hand to foot v ups

opposite hand to foot v ups

Wide leg sumo squat with dumbbell

Wide leg sumo squat with dumbbell

jumping lunges

jumping lunges

side glute kickback with cables

side glute kickback with cables

in place lunges

in place lunges

single leg hip thrust

single leg hip thrust

Stiff leg deadlift with dumbbells

Stiff leg deadlift with dumbbells

calf raise on leg press

calf raise on leg press

steps ups

steps ups

hamstring curl

hamstring curl

bent over row with dumbbells

bent over row with dumbbells

toe touches 2 levels

toe touches 2 levels

barbell rollout

barbell rollout

bicycle

bicycle

boxing w:dumbbells

boxing w:dumbbells

plank

plank

cable kickback

cable kickback

pop squats

pop squats

leg raises

leg raises

modified v up

modified v up

high knees

high knees

goodmornings

goodmornings

skaters

skaters

pushups

pushups

hyperextension

hyperextension

"21" bicep curl

"21" bicep curl

hurricanes

hurricanes

single leg hip thrust

single leg hip thrust

triangle pushups

triangle pushups

mountain climber

mountain climber

T Y I raise with dumbbells

T Y I raise with dumbbells

Circuit Instructions

Circuit Instructions

flutter kicks and leg crosses

flutter kicks and leg crosses

overhead press:front raise:lat raise: rear lat

overhead press:front raise:lat raise: rear lat

kneeling hip abduction and glute kick back

kneeling hip abduction and glute kick back

modified v up

modified v up

Jumping Sumo squat

Jumping Sumo squat

burpees

burpees

single leg deadlift

single leg deadlift

crab kicks

crab kicks

bent over row with dumbbells

bent over row with dumbbells

Boxing with dumbbells

Boxing with dumbbells

step ups

step ups

dips

dips

lying prone thigh lift

lying prone thigh lift

in place lunge

in place lunge

clamshell

clamshell

toe touches opposite hand to foot

toe touches opposite hand to foot

lateral shuffles

lateral shuffles

Wide leg Sumo Squat

Wide leg Sumo Squat