thetrefecta

Glute Bridges

Glute bridges are a great way to activate and strengthen your glutes, hamstrings, and quadriceps.

thetrefecta

Pull-Ups

Pull-ups are a compound exercise that targets the muscles of the back, specifically the latissimus dorsi. This exercise can be performed with a barbell, dumbbells, or a cable machine.

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billiee

Kettle Bell Curl Press

This exercise combines a biceps curl with a shoulder press, targeting multiple muscle groups simultaneously.

billiee

Goblet Squats

This exercise engages the glutes, quads, and hamstrings by holding a weight in front of your chest while performing squats.

billiee

Kettle Bell Bicep Curls

Kettlebell bicep curls involve holding a kettlebell in each hand and performing a bicep curl, engaging the biceps to lift the weight towards the shoulders.

billiee

Kettlebell Swings

Focus on explosive hip drive and a tight core to truly engage your glutes and hamstrings.

billiee

Body Ball Split Squat

This exercise is a variation of the standard split squat, but it uses a body ball for added balance and stability. It targets multiple muscle groups in the lower body, primarily the quadriceps and glutes.

thetrefecta

Standing Leg Curl

This is a great workout for your hamstrings. Hold at the top for some extra burn!

brandon.roulhac

Incline Cable Fly

A cable machine exercise targeting the chest muscles. Begin by grabbing the handles and pushing the weight forward, bringing your hands together while keeping your chest up. Squeeze at the top with a slight pause to maximize muscle contraction.

bobbydabody

Barbell sumo squat

This exercise targets the inner thighs and glutes by performing a wide stance squat with a barbell.

reemofitness

Free Weight Leg Press

The Leg Press is an excellent machine to use for leg development Key Points: - Contract the glutes upon descent to load tension into the entire leg - Push off from the glutes first and finish strong!

thetrefecta

Hip Thrust Machine

This exercise targets your glutes by lying on a hip thrust machine and thrusting your hips upwards with a weighted bar on your hips.

thetrefecta

Hack Squats

Hack Squats are a compound exercise that targets the legs, glutes, and abs. It is similar to a regular squat, but is performed on a machine with back support.

bobby

Leg Extension

Leg Extensions are a machine-based exercise that works the Quadriceps muscles by extending the legs while seated.

bobby

Dumbbell Sumo Squat

This exercise combines the benefits of a sumo stance and a dumbbell squat, targeting the inner thighs, quadriceps, and glutes.