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: 5-20lb plates on each side of the barbell
Advanced: 25-55lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 31 DAY 1: FULL BODY
-
THRUSTERS (4x10)
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
CROSS BODY BICEP CURL (4x10)
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs -
LATERAL LUNGES (4x10)
Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Begin...
