Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in WEEK 19 DAY 5: FULL BODY
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HANGING SUMO SQUAT (4x12)
Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...
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HAMMER CURL PRESS ( 4x10)
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermedia... -
L RAISE (4x10) PER SIDE
Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Reco...
