Project Siren

Help gain strength and tone muscles. Glute focused

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Glute bridges; Hamstring sweeps; Walking lunges twist; donkey kicks, high knees, standing side bend

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

Step-Up (Weighted)

Hanging Leg Raise

Landmine Oblique Twist

Glutes & Hamstrings + Abs

Arm circles, band pull apart, cat-cow, scap push up, jumping jacks, neck roll 

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Cable)

Single Arm Row (Dumbbell)

Hammer Curl

Face Pull

Back, Biceps, Delts

Body weight squat, kickback, quad stretch, calf raises, hip circles, march in place 

Bulgarian Split Squat (Dumbbell)

Squat (Low Bar)

Sumo Deadlift (Dumbbell)

Leg Press

Walking Lunge (Dumbbell)

Standing Calf Raise

Seated Calf Raise

Glutes & Quads + Calves

Push ups, shoulder circles, plank walkouts, overhead arm reach + side bend, jump rope, torso twist

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

Tricep Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Plank with Shoulder Taps

Decline Sit Up (Weighted)

Arms, Chest, Shoulder + Abs

Clam shell, x band walk, glute bridge, hip flex stretch, squat pulse

Hip Abductor (Machine)

Hip Abduction (Band)

Donkey kicks

Glutes isolation + HIIT

Inchworm to cobra, jumping jacks, UE/LE Swing, lateral lungs, bodyweight squat, plank shoulder taps

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