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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 4

GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND CRAB WALKS

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SETS: 2

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REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band 3. Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way 4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

SUMO SQUATS (BARBELL)

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SETS: 4

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REPS: 8

1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders behind your head 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall 3. Pause at the bottom, before driving through your feet and returning to the starting position 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

CIRCUIT 1 1. 2. 3. 4.

With a barbell secure across your upper back, take a large step to one side and sink down into your squat Push through your whole foot to stand back up, ensuring the barbell stays level, but keep your feet in the same spot Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the other side

SIDE SQUATS (BARBELL) SETS: 3 | REPS: 10 each leg

1. 2. 3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

CABLE KICKBACKS SETS: 3 | REPS: 15 each leg

GYM: THICC Program

2

WEEK 4

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

SIDE LUNGES (DUMBBELL) SETS: 3 | REPS: 10 each leg

1. 2. 3.

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and slowly lower, controlling using your glute Repeat for the required number of repetitions before repeating on the other leg

SINGLE SKY BRIDGE SETS: 3 | REPS: 12 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3. 4. 5.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND BRIDGE

BOOTY BAND PAUSED SQUATS

BOOTY BAND SQUAT HOLD

SETS: 3 | REPS: 20

SETS: 3 | REPS: 20

SETS: 3 | TIME: 30 seconds

Place the booty band just above your knees, and move your feet apart until the band is tight While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge

1.

2.

3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5 seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

1.

2. 3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight squat hold

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

3

WEEK 4

UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

FACE PULLS

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SETS: 2

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REPS: 12

1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible

CIRCUIT 1 ASSISTED CHINUPS

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SETS: 3

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REPS: 10

1. Loop the resistance band around a high bar 2. Hold onto the bar, and place both feet inside the band so you are standing on it (for less resistance use your knees instead) 3. Pull up with your arms until your chin is above the bar 4. Pause for 1 second before slowly lowering 5. If you don’t have a band, do jumping chinups where you jump and hold at the top of the chinup, before slowly lowering

DECLINE PUSHUP |

SETS: 3

|

REPS: 10

1. Place your hands just over shoulder width apart on the ground and bring your feet onto a step or bench (the higher the bench, the more difficult the exercise will be) 2. Push into a raised plank position with flat back and core engaged 3. From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards 4. Before you hit the ground, push back to raised plank position. Repeat motion

GYM: THICC Program

4

WEEK 4

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 3 | REPS: 12

1. 2. 3. 4.

Lie back on bench, with feet flat on the ground, core engaged and chest pulled upwards Holding a dummbell in either hand, extend your arms straight above chest with palms facing away from body Slowly lower dummbells towards the body, with elbows pulling outwards - you should feel a gentle stretch in your chest Before the weights hit your chest, drive back to starting position. Repeat motion

CHEST PRESS (BENCH) SETS: 3 | REPS: 12

CIRCUIT 3 1. 2. 3.

Stand tall and grip the bar slightly wider than shoulder-width apart with straight arms but soft elbows Starting just above shoulder height, pull the bar down towards your hips which will engage your lats Slowly come back up to the start and repeat for the next rep while avoiding momentum

STRAIGHT ARM PUSHDOWN SETS: 3 | REPS: 15

1. 2. 3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum

REVERSE FLYS SETS: 3 | REPS: 12

GYM: THICC Program

5

WEEK 4

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL FINISHER CIRCUIT 1. 2. 3. 4.

|

30 SECONDS BREAK BETWEEN SETS

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 30 seconds

1. 2. 3.

Start in a pushup position with your shoulders directly above your wrists Jump your feet towards your left hand, then immediately jump your feet back to the pushup position, ensuring you maintain strong core engagement and a straight back Next, jump your feet towards your right hand, alternating sides each time. Repeat as fast as possible as this is a high intensity cardio exercise

PLANK SHOULDER TAPS SETS: 3 | TIME: 30 seconds

1. 2. 3.

Start by holding the medicine ball above your head in both hands Throw it to the ground as hard as possible, using part of your squat to assist Pick the ball up ensuring your back is straight and repeat as fast as possible, throwing harder each time

MEDICINE BALL SLAMS SETS: 3 | TIME: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

6

WEEK 4

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

|

SETS: 2

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this 4. If you don’t have a booty band, just do normal bodyweight squats

BARBELL BOX SQUAT

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SETS: 4

|

REPS: 10

1. Set up a box behind you so that at the bottom of your squat, you would be sitting on it 2. With the bar across the back of your shoulders below your neck, push your hips back, bend at the knees and sink down to the box 3. Touch the box while keeping your back strong and core engaged, before driving through your feet to stand back up powerfully 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

CIRCUIT 1 DOUBLE PUMP WALKING LUNGES | SETS: 3 | REPS: 10 each leg 1. While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground 2. Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards 3. Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

SPLIT SQUATS (DUMBBELLS) |

SETS: 3

|

REPS: 15 each leg

1. Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel raised, ensuring the knees and toes are pointing forwards 2. Bend at the knees, lowering the body until the back knee just hovers above the ground 3. Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side

GYM: THICC Program

7

WEEK 4

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Using a spotter or the lat pulldown machine, secure your feet under the pads and rest your shins on the bench Slightly push your hips forwards and lower your body towards the ground - hold at the furthest point you can for 1 second Use your hamstrings to pull you back to the starting position without bending your hips. Try to go a little further each time The first time you do this, have your arms in front ready to catch you as it’s a very difficult exercise

NORDIC CURLS SETS: 3 | REPS: 12

1. 2. 3. 4.

Bring feet together and the booty band to above knees From standing position, jump your feet out to shoulder width apart and lower down to a squat position Chest upright, core engaged, knees should not be tracked in front of toes From squat position, jump feet back together and lower down into a narrow squat. Repeat motion

IN OUT JUMP SQUATS (BOOTY BAND) SETS: 3 | REPS: 20

CIRCUIT 3

1. 2.

3.

4. 5.

BARBELL 3-WAY LEG RAISES

OBLIQUE SIDE TOE TOUCHES

PLANK TAP OUTS (BOOTY BAND)

SETS: 3 | REPS: 10

SETS: 3 | REPS: 20 each side

SETS: 3 | REPS: 10 each side

Lay on your back holding a barbell straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the barbell, pausing at the top Slowly lower your legs stopping them just before the ground, this time lifting to the right side of your arms Slowly lower and repeat for the left side - performing 3 leg raises is 1 rep Focus on keeping the barbell still and moving your legs

1. 2.

3. 4. 5.

Lie flat on your back, with feet firmly on the ground and knees bent Lift shoulders off the mat, and tuck the chin towards the chest. Hover shoulders off the ground and reach one hand towards the same ankle Tap the outside ankle and then return back to starting position Alternate between left and right side Stop and rest head back on the ground between reps if you getting any discomfort in your neck

1.

2. 3.

Bring booty band to above knees. Come into a raised plank position, with shoulders over hands, feet together and back flat From plank position, tap one foot out laterally to the side, ensuring back is flat and core is engaged Tap foot back to centre and repeat on other side. Alternate between left and right

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

8

WEEK 4

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 5 - 10 Minutes

CIRCUIT 1 1. 2. 3.

Hold the dumbbells down by your sides, lunge forwards on one leg, stopping just before your back knee touches the ground Pushing through your front heel, bring the back foot forwards until your feet are together again Lunge forwards with your opposite foot this time, alternating each time and ensuring your hips stay level

WALKING LUNGES (DUMBBELLS) SETS: 3 | REPS: 12 each leg

1. 2. 3.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs. Repeat

FRONT RAISES SETS: 3 | REPS: 15

1. 2. 3. 4.

Stand tall on a step with one leg to the side By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

STEP DOWNS (DUMBBELLS) SETS: 3 | REPS: 10 each leg

GYM: THICC Program

9

WEEK 4

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2.

3.

BENT OVER ROW (DUMBBELLS)

STRAIGHT LEG DEADLIFT

PUSHUPS

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

SETS: 3 | REPS: 12

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1.

2.

3.

4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged, stop if you feel pain in your lower back

1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | REPS: 15

1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 3 | REPS: 12

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

10

WEEK 4

GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run Or Brisk Walk | Duration: 5 -10 minutes REST: 60 seconds rest after each round or stand alone exercise

SIDE LUNGES |

SETS: 2

|

REPS: 15 each leg

1. Take a large step to one side and sink down until your knee is at 90-degrees 2. Make sure the ankle, knee and hip of the bending leg stay in a line the other leg stays straight and only acts for balance 3. Push back to the starting position using only the bent leg, ensuring your chest stays up 4. Repeat for the same leg, switching legs once you have completed all reps

DEADLIFTS |

SETS: 4

|

REPS: 10

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width 2. With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs 3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar 4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

CIRCUIT 1 1. 2. 3.

Place your shoulders on a bench and secure a barbell across your hips with your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes and core muscles hold for 1-2 seconds Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (BARBELL) SETS: 3 | REPS: 12

1. 2. 3. 4.

Using a spotter or the lat pulldown machine, secure your feet under the pads and rest your shins on the bench Slightly push your hips forwards and lower your body towards the ground - hold at the furthest point you can for 1 second Use your hamstrings to pull you back to the starting position without bending your hips. Try to go a little further each time The first time you do this, have your arms in front ready to catch you as it’s a very difficult exercise

NORDIC CURLS SETS: 3 | REPS: 12

GYM: THICC Program

11

WEEK 4

GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Secure a barbell across your upper back, just behind your head Lunge forwards on one leg, ensuring the barbell and your hips stay level Pushing through your front foot, bring the back foot forwards until your feet are together again Lunge forwards with your opposite foot this time, alternating each time

WALKING LUNGES (BARBELL) SETS: 3 | REPS: 10 each leg

1. 2. 3. 4.

Lie with your back on the floor and feet supported on the exercise ball Lift your hips off the floor, using your arms for support, until there is a straight line between your shoulders and feet While keeping your hips up, draw your feet towards your glutes as much as possible Slowly straighten your legs while keeping your hips up and repeat

HAMSTRING CURLS (EXERCISE BALL) SETS: 3 | REPS: 12

OPTIONAL BOOTY BURNOUT

1. 2.

3. 4.

SUMO SQUATS

SUMO SQUAT PULSES

SUMO SQUAT HOLD

SETS: 3 | REPS: 20

SETS: 3 | REPS: 10

SETS: 3 | TIME: 30 seconds

Stand with your feet turned out and wider than shoulder-width Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

1.

2.

3.

Stand with your feet turned out to 45-degrees and wider than shoulder-width. Hold a single dumbbell against your chest Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Slowly pulse up and down through this position for the required amount of time, controlling each pulse with your leg muscles

1.

2.

3.

Stand with your feet turned out to 45-degrees and wider than shoulderwidth. Hold a single dumbbell against your chest Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Hold this position for the required amount of time, ensuring you keep your chest up and core engaged

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

12

WEEK 4

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 5 - 10 Minutes

1. 2.

Stride as fast as possible with increased resistance for the interval, ensuring your heels stay flat at all times Instead of having rest between intervals, you will slowly stride on the elliptical with low resistance for active recovery for the same amount of time as you sprinted for

ELLIPTICAL INTERVALS SETS: 7 | TIME: 30 seconds

CIRCUIT 1 1.

4.

Stand with your feet shoulder-width apart, with the bar across the back of your shoulders below your neck Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels and big toe Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time

1. 2. 3. 4.

Begin the exercise with your feet slightly wider than hip-width Squat down until your thighs are parallel to the ground Explosively jump as high as possible while maintaining body tension Control your landing whilst maintaining momentum, and repeat

2. 3.

BARBELL SQUATS SETS: 3 | REPS: 30

SQUAT JUMPS SETS: 3 | REPS: 30

GYM: THICC Program

13

WEEK 4

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 3 | REPS: 20

1. 2. 3.

Wrap the resistance band around a pole or bar so that it’s inline with your eyes Pull the band back until your hands are either side of your face - make sure you keep your elbows high Slowly straighten your arms to return to the start - try to relax your neck as much as possible

FACE PULLS SETS: 3 | REPS: 30

CIRCUIT 3 1. 2. 3.

Hang from a bar with your shoulders engaged and with your chest up Engage your core and lift your knees up as high as possible, pausing at the top Slowly lower back down until your legs are straight before starting the next rep

1. 2.

Begin exercise lying on your back with your knees at 90 degrees Crunch upwards, twisting one elbow to the opposite knee while extending the opposite leg and briefly pause Slowly repeat with opposite elbow and knee, controlling each movement with your abs Completing both sides is 1 rep

HANGING KNEE RAISES SETS: 3 | REPS: 20

3. 4.

BICYCLES SETS: 3 | REPS: 25 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

14

WEEK 4

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

Release your grip in Big Toe Pose, place your palms on your waist Bend your knees. Take a breath in and straighten your torso Exhale and on the next inhalation, step your right foot about three feet away from the left Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms facing down, fingertips facing either side Inhale and as you exhale, lean to your right and bend, moving the right hand towards the floor. If possible allow your right palm to rest inside the right foot Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold the posture

TRIANGLE POSE SETS: 3 | REPS: 10 each side

1. 2. 3. 4. 5. 6.

Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold

WARRIOR 3 SETS: 3 | REPS: 10 each side

GYM: THICC Program

15

WEEK 4

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times 1. 2. 3. 4. 5. 6.

Start with your feet together, spine long and aligned with your neck and head Pull your navel close to the spine and engage your core Inhale and sweep your arms over your head Exhale and squat, pushing your hips back and leaning forward slightly so that your torso and thighs make a 45-degree angle with each other Adjust your posture so that your knees are stacked above your ankles and your toes are visible Tilt your head and gaze at your fingertips while holding the pose

CHAIR POSE SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | TIME: 10 seconds each side

1. 2. 3. 4. 5. 6. 7.

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 3 | TIME: 10 seconds each side

1. 2. 3. 4. 5. 6.

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 3 | TIME: 10 seconds each side

GYM: THICC Program

16

TRAIN LIKE A BEAST

Look like a beauty