Femboy Half Build 😗

Progressive overload is simple: don't add a severe amount of weight after 12 weeks, just 5 lbs, instead per each week add a rep until you hit under 20 or close to failure! Name of the game is low weight, high reps for toning & endurance!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Cross Body Glute Stretch

Lunge (Bodyweight)

Hip Abductor (Machine)

Hip Adductor (Machine)

Glute Bridge (Barbell)

Lunge (Kettlebell)

Elliptical

Glutes & Thighs

Downward Dog

Cable Crunch

Romanian Deadlift (Dumbbell)

Russian Twist (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Torso Rotation 

Treadmill

Core

Hamstring Stretch with Rotation

Single Leg Hip Thrust

Leg Press (45 Degrees)

Leg Extension

Jump Rope

Cycling

Legs

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