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This one hits everything—quads, glutes, hamstrings, back, and core. We start with targeted leg work, then flow through hip thrusts, back extensions, and Nordics before wrapping with a solid core finisher. It’s simple, sweaty, and seriously effective.
Difficulty: Advanced
Duration: 50 Min
Type: Strength
Primary Muscles: Full-Body
Sets (4x)
Mode Change: Flat Nordic - Leg Extension
Leg Extension - Beginner: 10 Reps
Hamstring Curls - Beginner: 10 Reps
Mode Change: Leg Extension - Hip Thrust
Hip Thrust - Intermediate: 10 Reps
Mode Change: Hip Thrust - 90° Back Extension
90° Back Extension - Advanced: 10 Reps
Mode Change: 90° Back Extension - 45° Back Extension
