This is an 8-week, 3 days a week program. This program will build your posterior chain, quads, core strength, and includes compound movements, unilateral movements, and accessory work.
So you can execute with precision, I have video links for every warm-up and exercise of me demoing and explaining proper form. Included with the program is detailed instructions, tips for mind-muscle connection, reps, sets, tempo, rest time, and how to find the proper weight that works for YOU. I have divided it up weekly as the weights/reps/sets will change week to week. I have included tips for how to keep yourself accountable as well.
WHAT YOU NEED: Access to a gym with machines, dumbbells, barbell/smith machine. Recommended but not needed is a mini band.