Hip abduction machine > Banded hip thrusts. Lying leg curl> DB lying leg curl / cable machine lying leg curl. TRX> Set up an inverted row with a barbell in a power rack. Kettlebell> Dumbbell 45 degree hyper> Kneeling banded hip thrusts/ GHD/ Bench reverse hypers.
You can print off the printable program pdf which is located on your dashboard, this way you are able to keep track of each months progress for all sessions.
Through your strength improvements, Improved form, Feeling less fatigued, recovering better, as well as your progress pictures having visual improvements (improved body composition).
This simply means you are getting stronger/doing more over time. This way you are able to get stronger, build more muscle and therefore work towards body recomposition and strength goals.
Focus on making progress with your strength continuously overtime, be consistent and patient and you will gain results! If you are consistent, expect to see some great strength and physical improvements after completing minimum 2 months of programming.
YES! I recommended Taking progress pictures at the beginning of each phase! Progress pictures should be your main variable when monitoring your physical improvements.
No home sessions, If you have dumbells, barbells and booty bands, then yes you will be able to complete at home.
You don’t have too, but they only take around two minutes and are a great way to get some more volume in for glute, without impeding on your recovery.
This will be dependant on your individual goals! If your goals are to improve your strength and body composition, then you should always prioritise progressing with your strength training. If you would like to add cardio in, you can do so, but I would recommend adding in after your weight sessions.