Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do these without weight!
Up Next in WEEK 9 DAY 4: FULL BODY
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LATERAL LUNGE HAMMER CURL PRESS (3x10)
Step out into a side lunge while curling the weights (palms facing in), then press the weights overhead as you step back to the center.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs -
SIDE MODIFIED PLANK PRESS (3x10) PER ...
Start in a modified side plank with your bottom knee bent and stacked under your hip, holding a dumbbell in your top hand. Keep your hips lifted and core engaged as you press the dumbbell straight up over your shoulder, stacking wrist over elbow. Slowly lower the weight back down with control, ma...
