monthly muscle focus

Our classes are designed with a rotating monthly muscle focus to maximize the workout and deliver balanced bodies. Learn more about muscle groups and the science behind our workout.

october muscle focus outer glutes//leg wrap + push muscles

figure 1 2 3 4 5 6
  • muscle
    • center glutes
  • importance
    • strong center glutes help balance your body to prevent injury, stablizie pelvis & promote better movement in pelvis, hips & legs, & alleviate lower back pressure
  • exercise
    • platform lunge
  • form
    • active (working) leg on platform, back leg heel lifted, decelerate backwards and down until front knee is at a 90 degree angle, contract glutes & drive thru front leg heel to come up 80% of the way
  • muscle
    • hamstrings
  • importance
    • strong hamstrings will help you in functional motion such as walking, running, speed and agility in sports. strong hamstrings will help you in speed and explosive power. hamstrings are critical in posture and alignment as they aid in hip stability, help prevent swayback spinal posture and help reduce strain on various ligaments, including ACL
  • exercise
    • bulgarian split squat
  • form
    • active (working) leg on ground, calf against bar, weight in the heel of the foot, back leg toes behind carriage strap, hips/shoulders square towards mirror, torso shifted forward to take arch out of lower back, lunge down and back until front active leg hovers over back platform, press through front leg heel to come up 80% of the way, never locking out knee at the top
  • muscle
    • back
  • importance
    • back muscles are vital for everyday tasks and functions, back muscles connect the hips, glutes, chest, shoulders, neck. strong back muscles help prevent your shoulders from rolling forward that is a common deficiency from sitting at work all day! a strong back is essential to good posture
  • exercise
    • seated low row
  • form
    • butt on line 1, feet underneath carriage strap, shoulders behind hips (row-boat position), black cables in hands, palms face each other, elbows in front, contract upper back & biceps, row elbows back behind you, slowly bring elbows back to start, never locking out elbows
  • muscle
    • triceps
  • importance
    • straightening of arm / extension of elbow
  • exercise
    • overhead tricep extension
  • form
    • elbows start at a 90 degree angle behind your head as you slowly bring your hands with the cables up overhead extending your arms at the top
  • muscle
    • chest
  • importance
    • strong chest muscles improve your posture and play a vital role in your ability to push as well as so many other upper body movements
  • exercise
    • kneeling front raise chest fly combo
  • form
    • hands start at hips, palms face in front of you, slowly raise hands w/ cables in front of you until hands in line with shoulders, turn palms to face each other, and resist as you slowly open arms wide, keep a slight bend in elbows, open hands until slightly in front of shoulders
  • muscle
    • outer glutes
  • importance
    • strong outer glutes help balance your body to prevent injury, stablizie pelvis & promote better movement in pelvis, hips & legs, & alleviate lower back pressure
  • exercise
    • crossover lunge
  • form
    • Active leg crisscrossed in front of back leg (opposite side of platform/carriage), weight is in heel of the forward leg, no weight in back leg on carriage, keeping your front knee in line with the shin, press thigh outward as you bend forward leg to a 90° angle, keeping back leg straight

october

  • sunday
  • monday
  • tuesday
  • wednesday
  • thursday
  • friday
  • saturday
  • 29
    • hamstrings
    • biceps
  • 30
    • leg wrap
    • back
  • 1
    • center glutes
    • triceps
  • 2
    • inner thighs
    • biceps
  • 3
    • outer glutes
    • chest
  • 4
    • hamstrings
    • arm wrap
  • 5
    • center glutes
    • shoulders
  • 6
    • leg wrap
    • triceps
  • 7
    • inner thighs
    • chest
  • 8
    • outer glutes
    • shoulders
  • 9
    • hamstrings
    • triceps
  • 10
    • center glutes
    • back
  • 11
    • leg wrap
    • biceps
  • 12
    • hamstrings
    • chest
  • 13
    • outer glutes
    • arm wrap
  • 14
    • center glutes
    • biceps
  • 15
    • hamstrings
    • back
  • 16
    • outer glutes
    • arm wrap
  • 17
    • inner thighs
    • shoulders
  • 18
    • hamstrings
    • triceps
  • 19
    • leg wrap
    • back
  • 20
    • center glutes
    • chest
  • 21
    • outer glutes
    • shoulders
  • 22
    • inner thighs
    • triceps
  • 23
    • hamstrings
    • biceps
  • 24
    • leg wrap
    • chest
  • 25
    • center glutes
    • shoulders
  • 26
    • outer glutes
    • triceps
  • 27
    • inner thighs
    • back
  • 28
    • hamstrings
    • arm wrap
  • 29
    • leg wrap
    • chest
  • 30
    • center glutes
    • triceps
  • 31
    • outer glutes
    • shoulders
  • 1
    • inner thighs
    • arm wrap
  • 2
    • center glutes
    • back