3D Fitness Training & Coaching Inc

🔥🍑 3 EXERCISES YOU CAN DO ON A HACK SQUAT! 🏋🏻‍♀️

Think the hack squat is only for squats? Think again! 👀

You can use this machine in different ways to challenge your glutes, hamstrings, quads and overall lower-body strength:

1️⃣ Hip Hinge / Good Morning — great for targeting the posterior chain 🍑
2️⃣ Reverse Toe Tap — a unique way to challenge your glutes, stability & control 🔥
3️⃣ Squat — the classic! A great option for building lower-body strength 💪

💡 Coach’s Tip: Not all hack squat machines are the same! Some have moving platforms or different angles, and certain variations may work better depending on the machine and your body mechanics.

👉🏼 Pay attention to your alignment, range of motion and where you feel the movement. The goal isn’t just to move weight — it’s to move with control and create the right muscle stimulus.

Which one are you trying first? 👇🏼🔥

🚨 Well, here goes… the beginning steps of my HYROX style training! 🏃🏻‍♀️🔥

I’m going at my own pace and listening to my body. I’m making adjustments that will help me progress while keeping my body healthy & happy. ❤️

💥 JORDI’S HYROX-STYLE WORKOUT 💥
📅 September 4, 2026

🔥 WARM-UP — 10 MIN
🍑 Glute Bridges — 10–15 reps × 2 sets
🦵 Band Lateral Walks — 1 min
🦶 Calf Raises — 15 reps
🏋🏻‍♀️ Hip Hinge — 10 reps

💪 STRENGTH / HYROX WORK

🛷 Sled Push
4 × 90 ft
• 45 lb + sled / 2 × 45 lb + sled
• Smooth, controlled steps

🛷 Sled Pull-Push
4 rounds
• 45 lb plate + sled / 2 × 45 lb + sled

🏋🏻‍♀️ Farmer’s Carry
4 × 90 ft
• 45 lb per arm

🎿 SkiErg
3 × 200 m
• Easy/moderate pace

🚣🏻‍♀️ Row
4 × 250 m
• Controlled pace

🧘🏻‍♀️ COOL DOWN
Stretch + recover ❤️

This is just the beginning. No rushing. No ego. Just consistency, patience and putting in the work. 💪🏼🔥

One workout at a time. One step at a time. Let’s see where this HYROX journey takes me! 🏃🏻‍♀️❤️

Sturgeon Valley Athletic Club

✨ SEPTEMBER — A FRESH START ✨

No matter what you have gone through this summer, September can be a beautiful restart. It’s a chance to align yourself again. It’s a chance to refocus. It’s a chance to make the life you want.

🌱 New month.
🎯 New focus.
💪 New goals.
✨ New opportunities.

Here’s to choosing yourself, putting in the work, and creating the life you want. ❤️

Obsidian Athletic Club

🔥 GET ZONED IN WITH COACH JORDI! 🔥

Ready to build strength, improve your conditioning, and start your week feeling STRONG? 💪🏋🏻‍♀️🏃‍♀️❤️

Join me for Zoned In:
🔥 Sundays | 9:30–10:30 AM
🔥 Tuesdays | 5:15–6:15 AM

Come for one or come for both — show up, put in the work & get ZONED IN! 💪🔥

Let’s sweat, move, push and have some fun! ❤️🏃‍♀️🏋️

Sturgeon Valley Athletic Club

SVAC Games members, staff & community — THANK YOU! 🥹❤️

Days like today make it all worth it! 🙌 Watching all your hard work, dedication and determination shine through on such a challenging 5-EVENT DAY was incredible! 💪🔥

I am SO happy for you all! You should be incredibly proud of yourselves for being brave, stepping outside your comfort zones, showing up for yourself AND your partner, and giving it your all today! 🏆👏

And a HUGE thank you to my fellow SVAC staff for all your help, support and encouragement! ❤️

Events like this don’t happen without an amazing community behind them. Today was a perfect reminder of what we can accomplish when we show up, support one another and work together! 🤝🔥

Cheers to all of you! 🥂💪❤️
YOU DID IT!!! 🎉

Sturgeon Valley Athletic Club

Ask me how excited I am to be able to train my full lower body again?! 🥹🔥🙋🏻‍♀️

This means squats. 🏋🏻‍♀️
This means leg extensions. 🦵🏼
This means functional movement. 💪🏼
This means SPORTS. 🏃🏻‍♀️🏋🏻‍♀️🥊

After a couple months of taking things back, rebuilding, and trusting the process, being able to move forward again feels SO GOOD. 🖤 Every step, every rep, every little bit of progress matters.

“Your dreams are waiting on you
If you wanna change your life
You gotta do it 🙋🏻‍♀️
You gotta put in the work 🍑
You gotta take the action 🎬
You gotta go through the process
Nobody or nothing else
Is gonna do it for you.” 🖤

Keep showing up. Keep putting in the work. Keep going. Your future self is counting on you. ✨

Obsidian Athletic Club