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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 7

GLUTES WITH FINISHER

DAY ONE

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

GOBLET SQUAT

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SETS: 2

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REPS: 15

1. Begin exercise with your feet slightly wider than shoulder-width 2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement 3. Push through the whole foot to return to the starting position

BARBELL HIP THRUST (BOOTY BAND)

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SETS: 5

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REPS: 8

1. Place the booty band just above your knees, your shoulders on a bench and secure a barbell across your hips with your knees at 90-degrees 2. Push your hips up as high as possible and squeeze your glutes and hold for 2 seconds 3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

CIRCUIT 1

1. 2. 3.

MACHINE LEG PRESS

SINGLE LEG PRESS

BOOTY BAND SQUATS

SETS: 4 | REPS: 12

SETS: 4 | REPS: 15 each leg

SETS: 4 | REPS: 20

Place both feet on the leg press machine with your back straight against the chair Push through your heels but do not fully extend your legs Lower yourself back to the original position and repeat

1.

2. 3. 4.

GYM: THICC Program

Sit on the leg press machine so that you’re on the side of your left glute, with your right foot on the plate at 45-degrees Keep your back straight, hips stable and brace your upper body and core using the handle Push your leg straight, then slowly lower back to the start controlling with your glute Repeat, focusing on control each rep - switch legs when you’ve completed your reps

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 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 squats

2

WEEK 7

GLUTES WITH FINISHER

DAY ONE

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

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30 SECONDS BREAK BETWEEN SETS

Place 1 foot on the platform and push down until your leg is straight Slowly let the platform come back up while controlling with your glute, but only come as high as you can maintain level hips Repeat for the same number of reps on your other leg

GLUTE PUSHDOWN SETS: 5 | REPS: 12 each leg

1. 2. 3.

Secure a resistance band just above your ankles Raise your top leg as high as possible and pause at the top for 1 second, before slowly lowering The goal is to keep the band under tension the whole time so your glutes should be burning!

BOOTY BAND SIDE LYING LEG RAISES SETS: 5 | REPS: 15 each leg

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

BOOTY BAND SQUAT HOLD SETS: 5 | TIME: 30 seconds

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

3

WEEK 7

UPPER & CARDIO

DAY TWO

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

PUSHUPS

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SETS: 2

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REPS: 10

1. Begin exercise on hands and feet (use knees if it’s too difficult) 2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees 3. Push through your whole hand to extend back to the starting position before repeating the movement

CIRCUIT 1 REVERSE GRIP BENT OVER ROW

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SETS: 4

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REPS: 10

1. Hold your barbell with an underhand grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees 2. Pull the barbell towards you while keeping your elbows close to your sides and squeezing your shoulder blades together 3. Slowly lower the barbell, controlling the movement with your upper back until your arms are straight

PLYO PUSHUPS |

SETS: 4

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REPS: 10

1. Start in a raised plank position with hands on step or bench. The higher the bench, the easier this motion will be 2. Make sure feet are shoulder width apart, core is engaged and back is flat 3. From raised plank position, slowly lower body towards the bench 4. When the chest is almost at the bench, push off the bench with hands (to get momentum) and clap hands 5. Lower hands back to bench and repeat motion

GYM: THICC Program

4

WEEK 7

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.

Grip the bar slightly wider than shoulder-width with an overhand grip Pull the bar down until it is at chest level, maintaining a straight back throughout Elevate the bar back to the starting position, but maintain constant tension on your upper back

1.

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

LAT PULLDOWN SETS: 4 | REPS: 10

2. 3.

REVERSE FLYS SETS: 4 | REPS: 12

CIRCUIT 3 1. 2.

4.

Perform a bicep curl until you reach shoulder height Rotate your hands so they are facing forwards and push the dumbbells towards the roof until your arms are straight Pause at the top for one second before slowly lowering back to shoulder height, and rotating your hands back Slowly lower to the starting position of your bicep curl before repeating

1. 2. 3. 4. 5.

Loop the resistance band between 2 parallel bars Hold onto the bar, and place both knees inside the band Bend your arms until they are at 90-degrees Pause for 1 second before slowly pushing back up to the start If you don’t have a band, do bench tricep dips

3.

CURL & PRESS (WITH ROTATION) SETS: 3 | REPS: 10

ASSISTED DIPS SETS: 3 | REPS: 12

GYM: THICC Program

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WEEK 7

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.

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30 SECONDS BREAK BETWEEN SETS

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | TIME: 40 seconds

1. 2. 3.

With the dumbbells resting on your shoulders, squat down to about 45-degrees Push back up and use the power from your squat to press the dumbbells up Slowly lower the dumbbells and repeat, making the movement as continuous as possible

1.

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

THRUSTERS SETS: 3 | TIME: 40 seconds

2. 3. 4.

BURPEES SETS: 3 | TIME: 40 seconds

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

6

WEEK 7

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

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SETS: 2

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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 SQUATS WITH BOOTY BAND |

SETS: 4

|

REPS: 8

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. 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 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 by keep your knees pushed out against the band

CIRCUIT 1 1. 2. 3.

Place the barbell across the front of your shoulder muscles, and secure by placing your hands on top Squat down until your legs are parallel to the floor, while keeping your chest as tall as possible - you should feel it more in your quad muscles than your glutes If you find this exercise too difficult, make your feet wider and slightly turn them out

FRONT SQUATS (BARBELL) SETS: 3 | REPS: 12

1. 2. 3.

Stand tall, feet hip-width apart with a barbell securely held across your upper back and your core and glutes engaged Hinging from your hips, lean your upper body forwards by pushing your hips back go as far as you can while keeping a straight back and glute engagement Slowly lift your upper body back up by squeezing your glutes and repeat for the next rep

GOOD MORNINGS SETS: 3 | REPS: 10

GYM: THICC Program

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WEEK 7

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.

Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms straight above you with a dumbbell in each hand Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your chest and arms up. 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 whole foot to stand up This exercise will work your upper back and test your mobility, but stop if you feel pain in your lower back

OVERHEAD SQUATS SETS: 3 | REPS: 12

1. 2. 3. 4.

Sit on the leg press machine so that you’re on the side of your left glute, with your right foot on the plate at 45-degrees Keep your back straight, hips stable and brace your upper body and core using the handle Push your leg straight, then slowly lower back to the start controlling with your glute Repeat, focusing on control each rep - switch legs when you’ve completed your reps

SINGLE LEG PRESS SETS: 3 | REPS: 15 each leg

CIRCUIT 3

1. 2. 3.

HANGING KNEE RAISES

DISH BICYCLES

SIDE CRUNCHES (EXERCISE BALL)

SETS: 3 | REPS: 12

SETS: 3 | REPS: 15 each side

SETS: 3 | REPS: 12 each side

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. 3.

Start in the dish hold shape with hands interlocked behind your head Lift your chest and right elbow to your left knee, keeping the right leg straight Slowly return to the dish shape before repeating on the other side this is 1 rep

1. 2. 3.

Lay over an exercise ball on your side with both feet against the wall Crunch up to the side and pause for 1 second, before slowly lowering back down to the ball Repeat the same number of reps on the other side

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

8

WEEK 7

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 dumbbels 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 (DUMBBELL) SETS: 3 | REPS: 15 each leg

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. 4. 5.

Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs

STEP UPS (DUMBBELLS) SETS: 3 | REPS: 12 each leg

GYM: THICC Program

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WEEK 7

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.

ARABESQUE ROW

ELEVATED SPLIT SQUAT (DUMBBELLS)

PUSHUPS

SETS: 3 | REPS: 15 each side

SETS: 3 | REPS: 12 each leg

SETS: 3 | REPS: 15

With your left leg straight behind you, lower your upper body until there is a straight line from your left foot to your shoulders, with your arms hanging straight down holding dumbbells Pull the dumbbells towards you while maintaining the arabesque shape - the key is controlling with your right glute When you have completed all your reps, switch legs and repeat

1.

2. 3.

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 Bend at the knees, lowering the body until the back knee just hovers above the ground 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

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 Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 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

REVERSE BURPEES SETS: 2 | REPS: 20

1. 2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

PLANK SETS: 2 | TIME: 60 seconds

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

10

WEEK 7

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

SINGLE SKY BRIDGE |

SETS: 2

|

REPS: 12 each leg

1. 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 2. Squeeze your glutes and slowly lower, controlling using your glute 3. Repeat for the required number of repetitions before repeating on the other leg

DEADLIFTS |

SETS: 4

|

REPS: 8

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 the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

BARBELL HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 10

1. 2. 3.

Begin with your feet secure against a wall, hands placed on the back of your head and the ball resting slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

HYPEREXTENSIONS (EXERCISE BALL) SETS: 4 | REPS: 12

GYM: THICC Program

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WEEK 7

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.

Place 1 foot on the platform and push down until your leg is straight Slowly let the platform come back up while controlling with your glute, but only come as high as you can maintain level hips Repeat for the same number of reps on your other leg

GLUTE PUSHDOWN SETS: 3 | REPS: 15 each leg

1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS (RESISTANCE BAND) SETS: 3 | REPS: 12

OPTIONAL BOOTY BURNOUT

1. 2.

3.

KETTLEBELL SWINGS

LUNGE & KICKBACK

BOOTY BAND SQUATS

SETS: 4 | REPS: 15

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 20

Stand with your feet shoulder-width apart, knees soft, core and glutes engaged holding a kettlebell Drive your hips forwards causing your upper body to lift along with the kettlebell - stop the kettlebell just above shoulder height Maintain momentum of the kettlebell on the way down, while you push your hips back and repeat for another rep

1. 2.

3.

4.

Lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front heel to come up and kick the back leg straight behind you Step back with the leg you kicked behind you, returning back to the bottom of the lunge and then step back to the starting position Lunge forwards with the opposite leg this time - this is 1 rep

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 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 squats

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

12

WEEK 7

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 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. 4.

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) Push into a raised plank position with flat back and core engaged From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards Before you hit the ground, push back to raised plank position. Repeat motion

DECLINE PUSHUP SETS: 3 | REPS: 10

1. 2.

3.

FRONT SQUATS (BARBELL)

ASSISTED DIPS

HACK SQUATS

SETS: 3 | REPS: 20

SETS: 3 | REPS: 20

SETS: 3 | REPS: 30

Place the barbell across the front of your shoulder muscles, and secure by placing your hands on top Squat down until your legs are parallel to the floor, while keeping your chest as tall as possible - you should feel it more in your quad muscles than your glutes If you find this exercise too difficult, make your feet wider and slightly turn them out

1. 2. 3. 4. 5.

Loop the resistance band between 2 parallel bars Hold onto the bar, and place both knees inside the band Bend your arms until they are at 90-degrees Pause for 1 second before slowly pushing back up to the start If you don’t have a band, do bench tricep dips

1. 2. 3.

4.

GYM: THICC Program

Step into the machine, facing outwards and with your shoulders in the pads Place your feet on the top half of the plate, slightly wider than hip width apart Press into your feet and squeeze your glutes to push upwards, keeping soft knees at the top. Bend your knees so that you lower back down, until your hips are at 90 degrees and your knees are tracking over your toes Push back up and return to the starting position, this is 1 rep

13

WEEK 7

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.

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: 30

1. 2. 3. 4. 5.

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

BARBELL 3 WAY LEG RAISES SETS: 3 | REPS: 10

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

Bring feet shoulder-width apart on the ground. Hold one dumbbell between legs Lower body towards the ground and place dumbbell on the ground and hands either side of it Jump feet back to the raised plank position, ensure flat back and core engaged From plank position, draw dumbbell towards the body, stopping when the elbow is in line with the body Lower back to the ground and repeat on the other side From plank position, jump feet back towards hands, pick up weight and stand up tall. Repeat

BURPEE WITH 2 x RENEGADE SETS: 3 | REPS: 10

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

14

WEEK 7

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.

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: 5 | TIME: 10 seconds

1. 2. 3. 4. 5. DOWNWARD FACING DOG

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

SETS: 5 | TIME: 10 seconds

1. 2. 3. 4. 5.

Rest your back knee on the floor and extend the toes backward Bend the left knee and bring the left foot close to your left glute Hold your left toes with your left hand, flexing the toes towards the torso Rest your right forearm on the right elbow, engage the core, front thigh, and gently arch back, pushing your chest forward Gaze forward and hold the pose

MODIFIED ONE LEGGED KING PIGEON SETS: 5 | TIME: 10 seconds

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

From Tadasana, join your feet, and place your palms flat on the floor, separated at hip distance Exhale and place your feet back, one at a time. Adjust the posture to stack your shoulders over the wrists Press your heels back to the floor while pushing your hips to the ceiling Inhale and lift your right leg up, toes pointing towards the ceiling. Keep the left leg firm on the mat Gaze forward and hold the posture for 30 seconds Exhale and release the right leg before repeating on the other side

THREE-LEGGED DOWNWARD FACING DOG SETS: 5 | TIME: 10 seconds

GYM: THICC Program

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WEEK 7

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times

HANDSTAND |

SETS: 5

|

HOLD FOR: 10 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

SEQUENCE 2 1. 2. 3.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

SIDE PLANK SETS: 5 | TIME: 10 seconds each side

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 5 | TIME: 10 seconds each side

GYM: THICC Program

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WEEK 7

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.

Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax

FOREARM PLANK SETS: 5 | TIME: 10 seconds

1. 2. 3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

SUPERMAN HOLD SETS: 5 | TIME: 10 seconds

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

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 5 | TIME: 10 seconds

GYM: THICC Program

17

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