Can we get a little commotion for the back ?!🤗 💪🏾: 1. Pull-Ups (or Assisted Pull-Ups) • Warm-Up: 1x12 • Top Set: 1x5-8 • Working Set: 1x10-12 • Back Off Set: 1x12-15 💪🏾: 2. Seated Rows • Warm-Up: 2x12 • Top Set: 1x5-8 • Working Set: 1x10 • Back Off Set: 1x12 💪🏾: 3. Lat Pulldowns •

Start with dumbbells that feel comfortable for you. Begin with single-leg bridges , performing 12 reps on each leg. Immediately follow with dumbbell hip thrusts, aiming for 4 sets of 12-15 reps. Each week, focus on progressive overload to consistently challenge yourself and maximize glute growth.

1. **5-5-5 Hip Thrusts** - 5 Hip Thrusts - 5 Kas Thrusts - 5-second hold 2. **RDLs** - 4 sets: Increase weight and decrease reps for the first 3 sets. For the last set, use a comfortable but challenging weight and go until failure. 3. **Hyperextensions (Most Slept-On Glute Exercise)**

Quad day in full effect 🔥 Leg strength, gains, and sweat! 💪🏽 Today’s workout: • Hack Squats: 2x12, 1x10, 1x5-8, 1x12 • Goblet Squats: 1x10, 1x5-8, 1x12 • Leg Press: 1x10, 1x5-8, 1x12 • Single Leg Jump Squats: 3x15 each leg Nothing like pushing my limits