Hip Abduction   4 sets of 20 reps Seated Hamstring Curls   4 sets of 20,16,12,8 reps Squats (Going up in weight)   5 sets of 20,15,12,10,8 reps Iso Standing Leg Curls & …

Ingredients: ( Serves 1) 1 ripe avocado, peeled & pitted 1.5 tbsp salsa 1/2 small lime (juice) 1/2 tsp garlic powder 1 tsp minced dried onion 1 scoop R1 PROTEIN NATURALLY PLAIN …

Ingredients: (Serves 1) 1 Scoop of R1 Protein (pick your favorite flavor!) 1-2 Cups of Coffee 1-2 Cups of Ice Instructions: 1. Brew coffee and let chill in the refrigerator.  2. A …

1 Push Up + 1 Plank Down + 1 Plank Jack = 1 rep 10 reps Alternating Shoulder Taps in Plank Position 20 reps  Alternating Hip Taps 20 reps …

Close Grip Preacher Curls4 sets of 12-20 reps Alternating Dumbbell Curls4 sets of 10 reps each arm Barbell Curls4 sets of 8-12 reps Rope Hammer Curls 4 sets of 12-20 reps **60-90 second …

Smith Machine single leg step ups onto bench slow on the way down3 sets of 15 repsSmith Machine Single Leg Glute Bridge 3 sets of 15 reps each legLandmine Curtsey Lunges3 sets of 20 repsBanded Barbell …