{"title":"At Home Training Programs","description":"","products":[{"product_id":"at-home-full-body-banded-circuit","title":"At Home Full Body Banded Circuit","description":"\u003ch3\u003e🏠 Minimal Equipment. Maximum Burn. Anytime, Anywhere.\u003c\/h3\u003e\n\u003cp\u003eThis 3-day training program is built for the at-home fitness enthusiast who wants serious results without a gym. The At-Home Full Body Banded Circuit uses a combination of bodyweight movements, glute bands, and pull-up assist bands to deliver a total-body workout you can do anywhere.\u003c\/p\u003e\n\u003cp\u003eWhether you're short on time, traveling, or working with limited equipment, this high-efficiency circuit will fire up your muscles and keep you moving.\u003c\/p\u003e\n\u003cp\u003e✅\u003cstrong\u003e What You Get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e3 Full Body Workouts Using Bands + Bodyweight\u003c\/strong\u003e\u003cbr\u003eDesigned for strength, endurance, and muscle tone at home or on the go.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo Gym? No Problem.\u003c\/strong\u003e\u003cbr\u003eJust grab your bands and your mat—this is portable, travel-friendly fitness.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGlute \u0026amp; Core Emphasis\u003c\/strong\u003e\u003cbr\u003eTarget your posterior chain and core with strategic band work that activates where it counts.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFast-Paced, Fun Format\u003c\/strong\u003e\u003cbr\u003eKeep your heart rate up while building strength and tone across every muscle group.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e🔥 \u003cstrong\u003eWho It’s For:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAt-home exercisers or frequent travelers\u003c\/li\u003e\n\u003cli\u003eAnyone with bands and limited space who still wants a real workout\u003c\/li\u003e\n\u003cli\u003ePeople looking to stay consistent, no matter where they are\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e📈 \u003cstrong\u003eResults You Can Expect:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStronger glutes, arms, and core\u003c\/li\u003e\n\u003cli\u003eBetter muscular endurance and mobility\u003c\/li\u003e\n\u003cli\u003eA routine that keeps you consistent—even without a gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e🧠 \u003cstrong\u003eCreated by Holly T. Baxter — IFBB Pro, dietitian, and coach\u003c\/strong\u003e, using her signature science-based training style to deliver results with minimal equipment.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTrain anywhere. No excuses. Let’s go.\u003c\/strong\u003e\u003cbr\u003eShop now and download your 3-day banded circuit workout.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49028307747093,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/replica_3.png?v=1750894918"},{"product_id":"at-home-full-body-week-1-6","title":"At Home Full Body Week 1-6","description":"\u003ch3\u003e🏠 Build Muscle. Master Form. Train with Purpose — from Home.\u003c\/h3\u003e\n\u003cp\u003eThis 6-day-per-week At-Home Full Body program is designed for individuals committed to building muscle and improving their physique—all without a gym. Structured over 6 weeks, the program uses moderate to high rep ranges (8–20 reps) to focus on effective training, consistent execution, and building confidence with lighter loads.\u003c\/p\u003e\n\u003cp\u003eYou’ll train your entire body with strategic volume, proper exercise sequencing, and a science-backed emphasis on training close to failure—a proven key to muscle growth.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e✅ What You Get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e6 Days of Structured Workouts Per Week\u003c\/strong\u003e\u003cbr\u003eFull-body coverage with a balance of upper and lower body work to maximize hypertrophy.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgressive Bodyweight \u0026amp; Band-Based Exercises\u003c\/strong\u003e\u003cbr\u003eDesigned to be challenging, effective, and sustainable using minimal home equipment.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eModerate to High Rep Focus\u003c\/strong\u003e\u003cbr\u003eImprove technique, build endurance, and stay in the sweet spot for growth with 8–20 reps per set.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTrain with Intention, Not Just Intensity\u003c\/strong\u003e\u003cbr\u003eLearn how to train closer to failure safely, a key driver of muscle adaptation.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e🔥 \u003cstrong\u003eWho It’s For:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIntermediate at-home lifters ready to commit to 6-day training\u003c\/li\u003e\n\u003cli\u003eIndividuals looking to build muscle without heavy weights or a gym\u003c\/li\u003e\n\u003cli\u003eAnyone aiming to improve technique and consistency for long-term growth\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e📈 Results You Can Expect:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEnhanced full-body muscle tone and definition\u003c\/li\u003e\n\u003cli\u003eImproved training consistency and confidence\u003c\/li\u003e\n\u003cli\u003eBetter control, form, and fatigue management using evidence-based rep ranges\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e🧠 \u003cstrong\u003eDesigned by Holly T. Baxter—IFBB Pro, sports dietitian, and evidence-based coach\u003c\/strong\u003e who brings stage-level results to everyday training environments.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTrain smart. Build lean muscle. All from home.\u003c\/strong\u003e\u003cbr\u003eDownload now and commit to your next 6 weeks of total-body transformation.\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49028476174613,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/AtHomeFullBody.jpg?v=1750977903"},{"product_id":"at-home-barbell-light-dumbbells-bands","title":"At Home Barbell, Light Dumbbells \u0026 Bands","description":"\u003ch3\u003e🏠 Build Muscle. Improve Symmetry. Train Smart—From Home.\u003c\/h3\u003e\n\u003cp\u003eTransform your physique with this \u003cstrong\u003e4-day full body Hypertrophy Training Program\u003c\/strong\u003e, built specifically for at-home lifters using only a barbell, light dumbbells, and resistance bands. Whether you're a beginner or intermediate lifter, this program helps you lay down a solid foundation while building size and symmetry across every major muscle group.\u003c\/p\u003e\n\u003cp\u003eEach workout is structured to emphasize controlled, muscle-focused movements using moderate rep ranges to maximize hypertrophy—no machines or gym required.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e✅ What You Get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e4 Days of Full Body Hypertrophy Workouts\u003c\/strong\u003e\u003cbr\u003eTarget all major muscle groups with an even, balanced split.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMinimal Equipment, Maximum Results\u003c\/strong\u003e\u003cbr\u003eDesigned for at-home training with just a barbell, light dumbbells, and bands.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBeginner \u0026amp; Intermediate Friendly\u003c\/strong\u003e\u003cbr\u003eA perfect entry point for hypertrophy-style training or a refresh of the basics.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFocus on Foundational Movement Patterns\u003c\/strong\u003e\u003cbr\u003eReinforce good form while improving overall muscle control and development.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e🔥 Who It’s For:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAt-home lifters with a barbell, bands, and light dumbbells\u003c\/li\u003e\n\u003cli\u003eBeginners ready to train for muscle size and symmetry\u003c\/li\u003e\n\u003cli\u003eIntermediates looking to return to foundational training principles\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e📈 Results You Can Expect:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIncreased lean muscle mass across the full body\u003c\/li\u003e\n\u003cli\u003eImproved strength and movement confidence\u003c\/li\u003e\n\u003cli\u003eMore balanced and symmetrical physique development\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e🧠 \u003cstrong\u003eCreated by Holly T. Baxter\u003c\/strong\u003e—IFBB Bikini Pro, Accredited Dietitian, and science-based training expert—this program blends strategic training principles with real-world practicality.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSculpt your physique from home with smart, effective training.\u003c\/strong\u003e\u003cbr\u003eDownload the 4-day program and start building muscle now.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49032608579861,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/replica.png?v=1750894919"},{"product_id":"at-home-full-body-banded-advanced","title":"At Home Full Body Banded Advanced","description":"\u003ch3 data-start=\"133\" data-end=\"259\"\u003e🏠 Build Muscle. Stay Creative. Train Anywhere.\u003c\/h3\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003eNo gym? No problem. The \u003cstrong data-start=\"285\" data-end=\"332\"\u003eAt-Home Full Body Banded – Advanced Program\u003c\/strong\u003e is a 5-day hypertrophy training plan designed for experienced lifters who want to \u003cstrong data-start=\"415\" data-end=\"465\"\u003emaximize muscle growth using minimal equipment\u003c\/strong\u003e. With a \u003cstrong data-start=\"474\" data-end=\"516\"\u003e3:2 lower-to-upper body training split\u003c\/strong\u003e, this program is perfect for those looking to continue their strength and physique journey from the comfort of home.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003eYou’ll use \u003cstrong data-start=\"646\" data-end=\"670\"\u003epull-up assist bands\u003c\/strong\u003e as your primary resistance tool, with the option to add \u003cstrong data-start=\"727\" data-end=\"781\"\u003eglute bands, a Swiss ball, or even household items\u003c\/strong\u003e to increase variety and challenge. Every workout is carefully programmed to keep your sessions fresh, fun, and fully effective—with no two days feeling the same.\u003c\/p\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e✅ What You Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"972\" data-end=\"1009\"\u003e5-Day Home-Based Hypertrophy Plan\u003c\/strong\u003e\u003cbr data-start=\"1009\" data-end=\"1012\"\u003e3 Lower Body Days + 2 Upper Body Days for full-body muscle development.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1088\" data-end=\"1120\"\u003eBand-Based Strength Training\u003c\/strong\u003e\u003cbr data-start=\"1120\" data-end=\"1123\"\u003ePull-up assist bands form the foundation, with room to scale using other tools.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1207\" data-end=\"1238\"\u003eCreative At-Home Variations\u003c\/strong\u003e\u003cbr data-start=\"1238\" data-end=\"1241\"\u003eUse a Swiss ball or household items to substitute for gym equipment.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1314\" data-end=\"1343\"\u003eUnique Workouts Every Day\u003c\/strong\u003e\u003cbr data-start=\"1343\" data-end=\"1346\"\u003eDynamic sessions designed to prevent plateaus and maintain motivation.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e🔥 Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eAdvanced lifters training from home\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eAnyone looking to build muscle with limited or no gym access\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eThose wanting variety and creativity in their band-based workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e📈 Results You Can Expect:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eIncreased full-body muscle tone and strength\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eImproved mind-muscle connection without machines\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eGreater training consistency from the convenience of home\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eRenewed engagement with fun, effective daily workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e🧠\u003cstrong\u003e Created by\u003c\/strong\u003e \u003cstrong data-start=\"1896\" data-end=\"1915\"\u003eHolly T. Baxter\u003c\/strong\u003e—IFBB Bikini Pro, accredited dietitian, and founder of BiaFit™—this advanced at-home plan proves that you don’t need a gym to train hard and see results.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e\u003cstrong data-start=\"2075\" data-end=\"2134\"\u003eTrain smart. Stay strong. Get shredded—right from home.\u003c\/strong\u003e\u003cbr data-start=\"2134\" data-end=\"2137\"\u003eDownload the At-Home Full Body Banded Advanced Program today.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e\u003cstrong\u003eNeed your own set of Glute Bands? \u003c\/strong\u003e\u003cbr\u003eGrab the ones I use here in the BiaBody Shop: \u003cbr\u003e\u003ca href=\"https:\/\/shop.bia-body.com\/products\/glute-bands\"\u003ehttps:\/\/shop.bia-body.com\/products\/glute-bands\u003c\/a\u003e\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49090760868117,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/AtHomeFullBodyBandedAdvanced.png?v=1753553232"},{"product_id":"at-home-full-body-banded-beginner","title":"At Home Full Body Banded Beginner","description":"\u003ch3 data-start=\"134\" data-end=\"264\"\u003e🏠 No Gym? No Problem. Build Strength and Confidence from Home.\u003c\/h3\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cstrong data-start=\"266\" data-end=\"320\"\u003eStart your fitness journey strong—right from home.\u003c\/strong\u003e\u003cbr data-start=\"320\" data-end=\"323\"\u003eThe \u003cstrong data-start=\"327\" data-end=\"374\"\u003eAt-Home Full Body Banded – Beginner Program\u003c\/strong\u003e is a 5-day resistance training plan designed for those with limited equipment but unlimited goals. With a \u003cstrong data-start=\"481\" data-end=\"509\"\u003elower body–focused split\u003c\/strong\u003e (4 lower body days + 1 upper body day), this program helps you target key muscle groups using only \u003cstrong data-start=\"609\" data-end=\"624\"\u003eglute bands\u003c\/strong\u003e, a \u003cstrong data-start=\"628\" data-end=\"642\"\u003eSwiss ball\u003c\/strong\u003e, and \u003cstrong data-start=\"648\" data-end=\"674\"\u003ecommon household items\u003c\/strong\u003e as makeshift weights.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003eWhether you're just getting started or returning to fitness, this plan is designed to challenge your muscles and build consistency—without needing access to a gym. Each session brings structured movement, progressive resistance, and smart programming to help you grow stronger and more confident with every workout.\u003c\/p\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e✅ What You Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1042\" data-end=\"1066\"\u003e5-Day Training Split\u003c\/strong\u003e\u003cbr data-start=\"1066\" data-end=\"1069\"\u003e4 Lower Body Days and 1 Upper Body Day for a beginner-friendly, glute-focused routine.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1160\" data-end=\"1190\"\u003eMinimal Equipment Required\u003c\/strong\u003e\u003cbr data-start=\"1190\" data-end=\"1193\"\u003eUse glute bands, a Swiss ball, or household items for effective at-home training.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1279\" data-end=\"1324\"\u003eBeginner-Friendly Hypertrophy Programming\u003c\/strong\u003e\u003cbr data-start=\"1324\" data-end=\"1327\"\u003eSmart rep ranges and movement progressions to support safe, consistent growth.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1410\" data-end=\"1443\"\u003eAdaptable to Your Environment\u003c\/strong\u003e\u003cbr data-start=\"1443\" data-end=\"1446\"\u003ePerfect for apartments, small spaces, or busy schedules.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e🔥 Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eBeginners training at home without access to a gym\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eIndividuals who prefer low-impact, equipment-light workouts\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eAnyone looking to strengthen glutes and build foundational fitness from home\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e📈 Results You Can Expect:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eImproved lower body strength and muscle tone\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eIncreased confidence and consistency in your training routine\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eGlute activation and control using simple resistance tools\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eA sustainable approach to building fitness at home\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e🧠 Created by \u003cstrong data-start=\"2018\" data-end=\"2037\"\u003eHolly T. Baxter\u003c\/strong\u003e—IFBB Bikini Pro, accredited dietitian, and fitness educator—this program is the perfect introduction to at-home training, rooted in science and built for results.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cstrong data-start=\"2207\" data-end=\"2264\"\u003eStart strong. Train smart. Build your best from home.\u003c\/strong\u003e\u003cbr data-start=\"2264\" data-end=\"2267\"\u003eDownload the At-Home Full Body Banded Beginner Program today.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003eNeed your own set of Glute Bands? \u003c\/strong\u003e\u003cbr\u003e\u003cspan\u003eGrab the ones I use here in the BiaBody Shop:\u003c\/span\u003e\u003cbr\u003e\u003ca href=\"https:\/\/shop.bia-body.com\/products\/glute-bands\"\u003ehttps:\/\/shop.bia-body.com\/products\/glute-bands\u003c\/a\u003e\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49090769682709,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/AtHomeFullBodyBandedBeginner_666092d6-7904-4c49-adff-d9751c0d5051.png?v=1753554766"},{"product_id":"12-week-lower-body-mobility","title":"12 Week Lower Body Mobility","description":"\u003ch3 data-start=\"138\" data-end=\"243\"\u003eMove Better. Recover Smarter. Unlock Greater Performance.\u003c\/h3\u003e\n\u003cp data-start=\"138\" data-end=\"243\"\u003eEnhance flexibility, relieve tension, and improve lower body movement with the \u003cstrong data-start=\"324\" data-end=\"363\"\u003e12-Week Lower Body Mobility Program\u003c\/strong\u003e—a science-based routine designed to support your training and recovery. This program blends \u003cstrong data-start=\"456\" data-end=\"488\"\u003edynamic and static stretches\u003c\/strong\u003e with \u003cstrong data-start=\"494\" data-end=\"517\"\u003efocused breath work\u003c\/strong\u003e, helping you unlock greater range of motion, reduce injury risk, and feel more connected to your body.\u003c\/p\u003e\n\u003ch3 data-start=\"138\" data-end=\"243\"\u003eEach session can be used:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"652\" data-end=\"668\"\u003eAs a warm-up\u003c\/strong\u003e before strength training\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"700\" data-end=\"717\"\u003eAs a cooldown\u003c\/strong\u003e after workouts\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\u003cstrong data-start=\"739\" data-end=\"787\"\u003eAs a standalone recovery or mobility session\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"138\" data-end=\"243\"\u003eThis routine targets your hips, hamstrings, glutes, calves, and lower back—areas that often limit performance when mobility is compromised.\u003c\/p\u003e\n\u003ch3 data-start=\"138\" data-end=\"243\"\u003e✅ What You Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"957\" data-end=\"1008\"\u003e12 Weeks of Guided Lower Body Mobility Training\u003c\/strong\u003e\u003cbr data-start=\"1008\" data-end=\"1011\"\u003ePerform each day’s routine once weekly—or more often as needed.\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"1079\" data-end=\"1109\"\u003eDynamic \u0026amp; Static Movements\u003c\/strong\u003e\u003cbr data-start=\"1109\" data-end=\"1112\"\u003eBuild mobility, stability, and control through progressive flexibility work.\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"1193\" data-end=\"1219\"\u003eBreathwork Integration\u003c\/strong\u003e\u003cbr data-start=\"1219\" data-end=\"1222\"\u003eCalm your nervous system and improve stretch quality with guided breathing.\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003e\n\u003cstrong data-start=\"1302\" data-end=\"1336\"\u003eRecovery \u0026amp; Performance Support\u003c\/strong\u003e\u003cbr data-start=\"1336\" data-end=\"1339\"\u003eIdeal for lifters, runners, or anyone looking to move and feel better.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"138\" data-end=\"243\"\u003e🔥 Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eStrength athletes or gym-goers needing mobility for performance\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eIndividuals with tight hips, hamstrings, or limited range of motion\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eAnyone seeking sustainable movement improvements and recovery tools\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"138\" data-end=\"243\"\u003e📈 Results You Can Expect:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eIncreased lower body mobility and flexibility\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eBetter movement patterns and squat\/deadlift performance\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eEnhanced recovery and nervous system regulation\u003c\/li\u003e\n\u003cli data-start=\"138\" data-end=\"243\"\u003eGreater body awareness through mindful breath control\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"138\" data-end=\"243\"\u003e🧠 Developed by \u003cstrong data-start=\"1926\" data-end=\"1945\"\u003eHolly T. Baxter\u003c\/strong\u003e—IFBB Pro, dietitian, and elite coach—this program uses evidence-based mobility methods to help you train longer, move better, and reduce injury risk.\u003c\/p\u003e\n\u003cp data-start=\"138\" data-end=\"243\"\u003e\u003cstrong data-start=\"2102\" data-end=\"2150\"\u003eBreathe deeper. Move better. Train stronger.\u003c\/strong\u003e\u003cbr data-start=\"2150\" data-end=\"2153\"\u003eDownload the 12-Week Lower Body Mobility Program today and give your body the movement support it deserves.\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49144693227797,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/12WeekLowerBodyMobility.png?v=1757797559"},{"product_id":"at-home-full-body-minimal-equipment-advanced","title":"At Home Full Body Minimal Equipment Advanced","description":"\u003ch3 data-start=\"145\" data-end=\"258\"\u003e🏡 Sculpt. Strengthen. Progress — No Gym Required.\u003c\/h3\u003e\n\u003cp data-start=\"145\" data-end=\"258\"\u003e\u003cstrong data-start=\"260\" data-end=\"315\"\u003eTrain like an athlete from the comfort of your home\u003c\/strong\u003e with Holly’s 5-day \u003cstrong data-start=\"335\" data-end=\"373\"\u003eAt-Home Full Body Advanced Program\u003c\/strong\u003e, now with \u003cstrong data-start=\"384\" data-end=\"421\"\u003enew movement demonstration videos\u003c\/strong\u003e to guide your form and elevate your results.\u003c\/p\u003e\n\u003cp data-start=\"145\" data-end=\"258\"\u003eThis \u003cstrong data-start=\"473\" data-end=\"508\"\u003eminimal-equipment training plan\u003c\/strong\u003e is designed for experienced lifters who want to continue building muscle—especially in the lower body—without needing full gym access. With a \u003cstrong data-start=\"651\" data-end=\"664\"\u003e4:1 split\u003c\/strong\u003e of lower-body to upper-body training days, this program places heavy emphasis on glute, hamstring, and quad development.\u003c\/p\u003e\n\u003ch3 data-start=\"145\" data-end=\"258\"\u003e✅ What You’ll Need:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eGlute Bands\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003ePull-Up Assist Bands\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eSwiss Ball\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eCommon household items (optional for added resistance)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"145\" data-end=\"258\"\u003e🔥 What You’ll Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003e\n\u003cstrong data-start=\"961\" data-end=\"983\"\u003e5-Day Weekly Split\u003c\/strong\u003e\u003cbr data-start=\"983\" data-end=\"986\"\u003e4 Lower Body Workouts + 1 Upper Body Session for muscle balance and symmetry\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003e\n\u003cstrong data-start=\"1069\" data-end=\"1099\"\u003eAdvanced-Level Progression\u003c\/strong\u003e\u003cbr data-start=\"1099\" data-end=\"1102\"\u003eStrategic programming to challenge your body with progressive overload and movement variety\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003e\n\u003cstrong data-start=\"1200\" data-end=\"1221\"\u003eDemo Videos Added\u003c\/strong\u003e\u003cbr data-start=\"1221\" data-end=\"1224\"\u003eClear, easy-to-follow demos to ensure proper form, even at home\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003e\n\u003cstrong data-start=\"1294\" data-end=\"1325\"\u003eCreative, Engaging Sessions\u003c\/strong\u003e\u003cbr data-start=\"1325\" data-end=\"1328\"\u003eNo two workouts are the same—designed to keep you mentally and physically motivated\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"145\" data-end=\"258\"\u003e🏋️♀️ Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eAdvanced at-home lifters\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eWomen focused on glute and lower-body growth\u003c\/li\u003e\n\u003cli data-start=\"145\" data-end=\"258\"\u003eAnyone needing an efficient, effective plan without a gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"145\" data-end=\"258\"\u003e\u003cstrong data-start=\"1589\" data-end=\"1635\"\u003eTrain smart. Train strong. Train anywhere.\u003c\/strong\u003e\u003cbr data-start=\"1635\" data-end=\"1638\"\u003eHolly’s expert-designed at-home workouts bring \u003cstrong data-start=\"1685\" data-end=\"1726\"\u003eelite programming to your living room\u003c\/strong\u003e—no gym, no excuses.\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49453125042453,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/athomefullbody.png?v=1761005397"}],"url":"https:\/\/shop.bia-body.com\/collections\/at-home-training-programs.oembed","provider":"BiaBody Shop","version":"1.0","type":"link"}