ESTR

ESTR Playbook

30:00 StairStepper

Every 3:00 (including 0:00)
Hop off and perform one movement.

Rotate through:
• 12 KB Swings
• 12 KB High Pulls
• 8/8 KB Press
• 12 KB Goblet Squats
• 24 Russian Twists

Then get right back on the StairStepper until the next interval.

⸻

Save this for your next session.
Tag us if you try it 👊

Got extra time?
• Sauna
• Red Light Therapy
• Compression Boots

Your summer break doesn’t have to end your routine 👊

We’re offering 3 months of full access for $270 for college and high school students home for the summer.

Purchase during the month of May and your membership will last through the end of August.

Just bring your student ID or driver’s license to verify.

Train all summer at ESTR.

How to Use: Matrix Cardio Machines 👇

A few quick things to know before you hop on:

• Wake the machine up by walking on it and waving your hand in front of the sensor
• Create your account (takes 1–2 minutes) so your workouts and preferences save across all machines
• Set your phone on the wireless charging pad
• Connect your headphones through Bluetooth directly on the screen

From there, log into Netflix or YouTube and make cardio a little more enjoyable 😅

Quick Tip:
If you want your workout longer than 30 minutes, select Custom Workout and adjust the time manually.
“Quick Workout” automatically shuts off after 30 minutes.

Save this for your next session at ESTR.

How to Use: Chest Press Machine

A few quick adjustments can make this machine feel way better 👇

1. Seat Height
Adjust the seat so the handles line up with your chest (or slightly lower).
Too high = awkward pressing position and unnecessary shoulder stress.

2. Foot Pedal
The foot pedal brings the handles forward so you can start in a strong position without over-stretching the shoulders.
When you’re done, use the pedal again to safely re-rack the handles.

From there:
Control the weight, press through full range, and let the chest do the work.

Simple setup. Better reps. Better feel.

Save this for your next upper body session.

How to Use: Leg Press (Pin-Loaded)

This isn’t just “sit down and press.”
There are 3 key adjustments that change everything 👇

1. Ankle Position (Foot Plate Angle)
Adjust the plate based on your ankle mobility.
More flexible → more upright
Less flexible → bring it down
This helps you stay balanced and hit full range without compensating.

2. Back Position (Seat Adjustment)
Higher seat = more quad focus
Lower seat = more glute involvement
Either way, you’re hitting both, but this lets you bias what you want.

3. Depth (Start/Stop Lever)
This controls how deep you go.
Lower setting = deeper squat
Higher setting = shorter range
Set it where you can move well and stay controlled.

After that, press.
Stay controlled, use full range, and hold the handles for stability.

Save this for your next session.

ESTR Playbook Vol. 3

30:00 Full Body

Warm Up
StairMaster - 5:00

Superset A - Lower Body
3-4 Sets
10-12 Leg Press (controlled)
10-12 Standing Abductor (controlled)
Rest 1:00 between sets

Superset B - Upper Body
3-4 Sets
8-10 Chest Press
8-10 Cable Row
Rest 1:00 between sets

Superset C - Core
3 Rounds
20 Crunches
20 Leg Raises

Cool Down
Bike - 5:00

Save this for your next session.
Tag us if you try it 👊

Got extra time?
- Sauna
- Red Light Therapy
- Compression Boots

Why I ESTR.

I didn’t build this to compete.
I built it to give people a place to train, recover, and feel like themselves.

A space for this community to show up and get better - together.