There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weight on the way back to starting position too.
Weight Reccomendations:
Beginner:14-40lbs
Intermediate:45-80lbs
Advanced:85-100lbs
*Modification: you can do these lying with medicine ball or band!
Up Next in WEEK 16 DAY 2: LOWER BODY
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LEG EXTENSION (4x12)
Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs...
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BANDED SQUAT STEPS (3x10)
First, sit into a squat with a band right under your knees, perform your 10 steps per side.
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GLUTE BRIDGES (4x12)
Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advance...
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