Heavy weight lower-body work with heels elevated on blocks, focusing on slow, controlled squats to increase strength and overload
Transition to lighter weights for bent-over flys, targeting the medial deltoids and upper back
Standing lunges combined with shoulder work using a light ball, increasing shoulder and core engagement
Posterior chain sequence with a ball: chest hinge forward, lift and reach, then return, alternating sides
Glute bridge on the mat with a ball placed between the knees, squeezing knees together throughout hip lifts
Strength combo using heavy weights: bicep curls followed by squats, repeated to build muscular endurance
Supine light-weight work on the mat focusing on posterior deltoids with alternating arm lifts
Pull-over exercise lying down with light weights, combined with single-leg lifts for added core activation
Ball-behind-the-knee series including hip extension, hip abduction, and circular rotations on both sides
Full-body circuit structure designed to cycle between heavy weights, light weights, and mat work to hit all major muscle groups within a short time frame
Get our sculpt collection here including notes CLICK HERE Triple Sculpt Heavy weight lower-body work with heels elevated on blocks, focusing on slow, controlled squats
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