Up Next in Month 1

• 

  22:09

  At Home Calves 1

  At Home Calves 1

  Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
  3 sets of:
  10 with pause at bottom, explode to top
  10 pulses at the top
  10 regular with no pause at top or bottom

  Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
  3...

• 

  16:28

  At Home Chest 1

  At Home Chest 1

  DB Chest Press 3x10
  DB Flies 3x10
  Push Ups 3x10

• 

  22:01

  At Home Glutes & Hamstrings 1

  At Home Glutes & Hamstrings 1

  Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
  -Banded Glute Bridge with 3-second squeeze at top x10
  -Dumbbell Romanian Deadlift (RDL) x10
  3 sets

  Exercise 2: Cook Hip Lift & Single Leg RDL Superset
  -Cook Hip Lift with 3-second squeeze at top x10/leg
  -Single Leg RDL x10/leg
  3 set...