Progress DECEMBER WORKOUTS - Build Like Gi Complete & Continue Next Lesson Learn More INTRODUCTION TO TRAINING 1 Lesson Introduction to Training Protocol GLUTES AND HAMSTRINGS 6 Lessons Suggested Warm-Up Protocol Elevated Smith Machine or Dumbbell RDL Seated Hamstring Curl Reverse V Squat or Smith Machine Glute Squat Step Ups or Reverse Lunges Weighted Hyperextension QUADS AND GLUTES 6 Lessons Suggested Warm-Up Protocol Leg Extension Hack Squat or Pendulum Squat Hip Thrust (Barbell or Machine) Cable Kickbacks Machine Hip Abduction DELTS AND LATS 6 Lessons Suggested Warm-Up Protocol Dumbbell or Machine Shoulder Press Seated Dumbbell Lateral Raise Lat Pulldown (Moderate Grip) Single-Arm High Cable Row Cable Front Raises or Dumbbell Incline Front Raise BACK ACCESSORY AND UPPER 6 Lessons Suggested Warm-Up Protocol Incline Smith Machine or Dumbbell Shoulder Press Lying Cable Upright Row Rear Dely Fly or Rope Face Pulls Wide Grip Cable Row Cable Lateral Raise FULL BODY 6 Lessons Suggested Warm-Up Protocol Assisted Pull-Ups Machine or Dumbbell Chest Press Glute Biased Smith Machine Squat Leg Press Moderate Stance SuperSet with High Stance Cable Tricep Push Down SuperSet with Cable Bicep Curl CARDIO PROTOCOL 1 Lesson Cardio Protocol CORE PROTOCOL 4 Lessons Core Protocol Upper Core Lower Core Additional Core ACTIVE REST PROTOCOL 1 Lesson Active Rest Protocol DECEMBER WORKOUTS - Build Like Gi Complete & Continue Next Lesson Learn More CORE PROTOCOL Additional Core