Strength gains are great, but without good form, it’s hard to make progress. Let’s focus on our form this week, ladies!

I promise if you take your time, you will see results! 

Follow Along With the Video to See How Each Exercise is Done!

Strength Gains Workout

3 rounds 

BB hip thrust x10-20S

Seated band abduction X20-40

Push-ups x3-10

Barbell Hip Thrust

Place the barbell so that it is directly above your hips. Position your shoulder blades on the top of the bench. Then by driving through your feet, lift your hips up raising the bar. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.

Seated Band Abduction

Sit on the bench with your back straight and your feet on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.


Position yourself in a plank with arms extended straight and shoulder-width apart. Keeping your core engaged and back flat lower down bending at the elbow and then push back up for 1 rep. If needed, you can put your knees down or try doing wall push-ups.

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Ready for more? Join us in the gym!


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