Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25-55lb plates on each side
Advanced: 60-100+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 10 DAY 4: FULL BODY
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B STANCE SQUAT PRESS (4x10)
Stand with one foot slightly behind you like a kickstand; perform a squat with most weight on the front leg, then press dumbbells overhead as you stand.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25-55lb plates on each side
Advanced: 60-100+ lb plates on ... -
SEATED ROW (4x12)
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-...
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