Phase One Fitness

Whether it’s for aesthetics or athletic performance, a well balanced training plan is a must. The often neglected hamstrings should be hit just as hard as quads on leg day. Build a strong posterior chain with these exercises.

🔹Glute/hamstring bridge
🔹Reverse lunge
🔹Hamstring kick-backs


Make your workouts work harder.


Train your mind and the body will follow.

Kayla O'Connor

Planks are some of my favorite core strengthening exercises because they don’t require any spinal flexion and there’s a lot more focus on core stability and motor control. However, they can get a little boring. Try some of these plank variations!


Also, happy birthday Kayla O'Connor

Happy Cinco de Mayo fit-fam! Going out for tacos and margaritas today? Get a quick workout in first with throw full body circuit guaranteed to keep your heart rate up and hit almost every muscle group.


Deadlift to burpee - 15 reps
KB swing to shoulder press - 10 each arm
Incline plank KB swing - 15 each side


3-5 rounds. Let’s go!

Abs are seen in the kitchen but they’re built in the gym. I’m a huge fan of exercise bands because they provide tension and resistance in both eccentric and concentric movement patterns.

Add these to your core routine and let me know what you think.

Abs are seen in the kitchen but they’re built in the gym. I’m a huge fan of using exercise bands - they help create tension and resistance in both concentric and eccentric movement patterns.


Add some of these to your core routine and let me know what you think!

Looking for new exercises to add to your routine? Give these a go!