Where Women turn into Baddies! This muscle building program is focused on GLUTE, QUAD, HAMSTRING, and BACK GROWTH through volume, time under tension, and lifting HEAVY. Utilizing a linear progressive overload system causes muscle growth. So let's grow!
A1
Monster Walks
3 x 4
A2
Fire Hydrant
3 x 20
A3
Seated Good Mornings
3 x 10
B
Back Squat
4 x 8
C
B Stance Hip Thrust
2 x 20
D
RDL
4 x 8
E
Seated Abduction Machine
3 x 15
F
Standing 45 Degree Cable SL Kickback
3 x 24
G
45 Degree Glute Hyperextension
3 x 12
A
DB Shoulder Press
4 x 8
B
Lat Pulldown
3 x 8
C
Cable Face Pull
3 x 10
D
DB Lateral Raise
3 x 12
E
TRX Low Row
3 x 12
F
DB Bicep Curls
3 x 10
G
Tricep Pushdown
3 x 12
A1
Kneeling Hip Flexor/Quad Stretch
3 x 0:15
A2
Fire Hydrant
3 x 20
A3
Glute Bridge
3 x 10
B
Leg Press
3 x 6
C
DB Step Up
3 x 16
D
Leg Extension
3 x 12
E
Kickstand SA RDL
3 x 20
F
Hamstring Curl on Slides
3 x 10
G
Standing DB Calf Raise
3 x 12
A1
Monster Walks
3 x 4
A2
Seated Band Abduction
3 x 20
A3
Seated Good Mornings
3 x 10
B
Back Squat
5 x 6
C
Hip Thrust
4 x 8
D
RDL
4 x 8
E
Seated Hamstring Curl Machine
3 x 12
F
Banded Clam Shell
3 x 30
G
Depth Calf Raise
3 x 12
A
Band Assisted Pull Up
B
Cable Straight Arm Lat Pulldown
4 x 10
C
1-Arm DB Row
3 x 20
D
Pike To Push Up
3 x 10
E
Skull Crusher
3 x 12
F
Band Bicep Curl
3 x 20
Originally a successful college football coach, Ryan bring his passion for athletics and fitness expertise to help others exceed expectations on the day in and day out.
Where Baddies are made! Click the button if you want to CRUSH the summer!
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Verified Athlete"I can actually see the difference, and I'm really happy with it!"