Activates the largest muscle groups (glutes, hamstrings, back) — maximizes post-exercise fat oxidation. Safe on the biliary system at this intensity.

Stand on band, hinge at hips, drive through heels. Keep back flat throughout.

Recruits quads, glutes, and core simultaneously. Builds metabolic demand without spiking cortisol.

Hold one dumbbell at chest, squat deep, knees track toes.

Lats, biceps, rear delts, grip, and shoulder stability — the first dedicated upper body pulling work in the program. Adds significant lean mass to the total muscle pool, driving resting metabolic rate up. Builds toward a full unassisted pull-up.

Pull-up bar at a height you can reach by jumping or stepping. A sturdy box/step nearby for negatives.

If your dead hang is under 20s: 3 × max hang, building toward 30s+. If 20s+: jump or step to the top position, then lower over a slow 5-count — 3 × 5 negatives. Keep shoulders engaged, don't fully shrug up at the bottom.

Mid/upper back, rear delts, and biceps. This horizontal pull complements the vertical pulling of the dead hangs/negatives, balancing posture and keeping insulin sensitivity high.

Anchor band low, hinge forward slightly, pull elbows back past the body. Squeeze shoulder blades together at the top.

Hamstrings, glutes, lower back — posterior chain directly associated with visceral fat reduction in research.

Soft bend in knees, push hips back, lower weights along shins. Feel the hamstring stretch.

Glute medius — posterior fibers. This Phase 3 variation shifts recruitment toward the lateral shelf shape via a forward lean and slower tempo, not added resistance. Primary subcutaneous fat storage area first targeted in Phase 2.

Anchor band low at ankle height. Attach cuff to working ankle. Stand sideways to anchor, working leg furthest. Hold wall for balance.

Hinge 15-20° forward at the hips before kicking the working leg out to the side. Slow 3-count return. Keep hips square. Complete all reps one side, then switch.

Bridges glute medius and glute max in one movement. This Phase 3 variation works the angle and adds a pause at the top rather than increasing resistance. No spinal loading, no breath-holding required.

Anchor band low. Attach cuff to working ankle. Face the anchor point. Hold wall lightly for balance.

Kick the working leg back at a 45° outward angle instead of straight back. Hold 2-3s at the top, squeeze hard. Don't arch the lower back. Complete all reps one side, then switch.

Glute max and quads — directly supports the goal image shape. New Phase 3 unilateral exercise using the jump box; builds single-leg strength and stability.

Face a 16in box. Bodyweight to start; can hold dumbbells later to progress.

Step up driving through the heel, stand fully, bring the other foot up. Step down leading with the same foot first. Controlled tempo — no momentum or bouncing off the bottom.

Pure glute medius isolation — upper outer hip. New Phase 3 exercise that directly targets the lateral shelf shape with no other muscles assisting.

Lie on your side, INNSTAR band looped above the knees, knees bent 90°, feet together.

Open the top knee without rotating the hips backward. Hold 2s at the top, lower slowly. Keep feet touching throughout.

Medial deltoids — upper body lean mass. Building shoulder muscle adds to total lean mass and elevates resting metabolic rate. Progressed to 8 lbs in Phase 3.

Stand tall, slight bend in elbows. Raise arms out to the sides to shoulder height — no higher. Lead with elbows. Lower slowly (3 counts down). Do not shrug.

Deep core activation without intra-abdominal pressure spikes. Prolactin-friendly — no breath-holding or straining.

Lie on back, arms up, knees 90°. Lower opposite arm and leg slowly. Keep lower back pressed down.