Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: do these without weight or just regular lunges on the floor.
Up Next in WEEK 7 DAY 1: LOWER BODY
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BANDED GLUTE BRIDGE ABDUCTION (4x12)
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band
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RAINBOW EXTENSION KICK (3x10)
Starting on all fours, kick one leg back and draw a large semi-circle arch in the air with your foot, tapping the floor on both the far left and far right.
Zero equipment
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