Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in Day 2: Lower Body Gym with Brynley
-
DUMBBELL HIP THRUSTS (3x15)
Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb*Modification: do glute bridges on the floor w...
-
BULGARIAN SPLIT SQUAT (2x10) PER SIDE
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 on...
-
SQUAT STEPS TO CALF RAISE (2x10)
Sink into a low squat and take a big to the side, keeping your chest lifted and core engaged. While in your low squat, rise up onto your toes for a calf raise, squeezing through your calves before lowering back down and repeating.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
...
