HOTGIRL Hypertrophy
The SiX
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
2 x 4
A2
Fire Hydrant
2 x 20
A3
Seated Good Mornings
2 x 10
B
Hip Thrust Band Around Knees
4 x 8
C
Back Squat
3 x 8
D
FFE Jefferson Split Squat
3 x 20
E
RDL
3 x 8
F
Low Box SL Squat
3 x 20
G
Seated Abduction Machine
3 x 15
H
45 Degree Glute Hyperextension
3 x 12
A1
DB Crunch
3 x 15
A2
Scissor Kicks
3 x 12
A3
Plank
3 x 0:20
B
Lat Pulldown
4 x 8
C1
Single Leg Shoulder Press
3 x 16
C2
Hammer Row
3 x 10
D
KB Gorilla Row
3 x 8
E1
Bosu Kneeling DB Raise
3 x 16
E2
Plank Up Downs
3 x 10
F1
Tricep Pushdown
3 x 10
F2
DB Bicep Curls
3 x 12
A1
Kneeling Hip Flexor/Quad Stretch
2 x 0:15
A2
Fire Hydrant
2 x 20
A3
Glute Bridge
2 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
2 x 4
A2
Seated Band Abduction
2 x 20
A3
Seated Good Mornings
2 x 10
B
Hip Thrust
5 x 6
C
Back Squat
3 x 8
D
SL Step Down
3 x 20
E
RDL
3 x 8
F
Prone Machine Hamstring Curl
3 x 12
G
Banded Clam Shell
3 x 30
H
Depth Calf Raise
3 x 12
A1
90 Degree Crunch
3 x 15
A2
Swiss Ball Pike
3 x 10
A3
Elevated Swiss Ball Plank
3 x 0:20
B
Band Assisted Pull Up
C
1-Arm DB Row
3 x 20
D1
Cable Straight Arm Lat Pulldown
4 x 10
D2
DB Lying Rear Lateral Raise
4 x 12
E
Pike To Push Up
3 x 10
F
Skull Crusher
3 x 12
G1
Tricep Pushdown
3 x 15
G2
Band Bicep Curl
3 x 20
Ryan Givens
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!
Get HOTGIRL Hypertrophy
Irene Au-Young
Lower Body Development
Verified Athlete"I can actually see the difference, and I'm really happy with it!"
